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Post by benburgess on Apr 11, 2011 17:12:32 GMT -5
Wk 1 - #29 wk 3 Wk 2 - #29 wk 4 wk 3 - #37 wk 2 Wk 4 - #37 Wk 3 Wk 5 - #37 Wk 4 Wk 6 - #32 Wk 1 to 95% Wk 7 - #32 Wk 2 Wk 8 - #32 Wk 3 Wk 9 - #32 Wk 4
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Post by benburgess on Apr 11, 2011 17:07:23 GMT -5
Dave, whats the thinking behind the program?
It seems to be similar to a Sheiko #37, but with either fewer sets and a rep or so extra on an excersise (i.e. 80%x3x4 rather than 80%x5x3) or with more sets and a rep or so less (i.e. 80%x10x2).
Im sure there's more to it than that...
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Post by benburgess on Apr 6, 2011 17:34:29 GMT -5
What you could also do is run wk 4 of #29 again but take (say) 2 singles at 90% on each lift on the day when that lift has its heaviest work programmed. Then run #32 wk 4.
That'll give you a short peak->deload->max without taking a whole month.
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Post by benburgess on Feb 6, 2011 16:33:24 GMT -5
that could work. I would go a bit heavier with less volume on the #37 Wk 4 (i.e take 3 singles @90% on sq/bench/dl on the heaviest days)
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Post by benburgess on Feb 5, 2011 4:47:02 GMT -5
you've had a very good opinion already
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Post by benburgess on Feb 4, 2011 3:39:12 GMT -5
1. If volume works for you try 29-->37-->32 or 37-->37-->32
2. Why not?
3. Rough guide 40% of sq 1rm for GMs, 20% of bench max for flyes
4. Try search function on here plenty old topics on this
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Post by benburgess on Feb 3, 2011 15:00:37 GMT -5
Like Joel says, most people find hitting a pb on #32 Wk 1 difficult as you've had no deload. Keep going with the #32 and run the meet day at the end of it.
From what you describe of the training it sounds about right. Nothing to failure although i generally find a lot of reps to be grinders
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Post by benburgess on Jan 30, 2011 14:35:02 GMT -5
i dont understand the question
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Post by benburgess on Jan 15, 2011 18:07:46 GMT -5
Awesome imput from the Beast Battista/
Jay I would just add this - as the Sheiko method is all about fatugue accumulation it is always advised to keep your maxes the same through the training cycle...despite getting stronger you are likely to find (say) 80%x5x3 easier on wk1 than on (say) wk10.
However, you should be getting stronger, so it is always advisable to run a peaking cycle at some point so you can see how much stronger you've got and set new maxes accordingly. Otherwise you could eventually be training using a max which is actually below what you're capable of. Does that make sense?
I think 3 prep cycles then a peaking cycle (doenst have to be a full 4wks) is ideal, i wouldnt go over 3 months without testing.
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Post by benburgess on Jan 11, 2011 17:35:40 GMT -5
Thanks for responding Joel and Ben, I believe it would probably be better to run the program right up to the meet as opposed to taking 102% a week out. Currently I am using the conditioning week as a deload for this week. I ran the first nine weeks of this program including the skills evaluation(I needed to see if I am progressing with this program or not). For the final six weeks I was planning on just going back to week 7 and completing the program as written. Does sound good or do you think repeating the skills evaluation only three weeks later isn't a good idea? yeah you dont need it.
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Post by benburgess on Jan 8, 2011 17:52:25 GMT -5
Wk 13 of the cycle should be a deload week anyway...it will likely be 70% for a couple of doubles on days 1 and 2 then the meet on day 3...do your 'normal' warm ups and attempts would be my advice, assumin they have worked well previously.
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Post by benburgess on Dec 30, 2010 9:58:06 GMT -5
I do like #30 and particulalry #31 but bear in mind that they are a LOT more work than a #37 or any of daves cycles...not only are they higher volume but also a significantly higher relative intensity.
If your work capacity is good then you will probably do well off them, if you dont recover so well then best stick with the #37s etc.
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Post by benburgess on Dec 29, 2010 19:56:09 GMT -5
'normal' cycles? Ive never run any of the 13wk beginner ones, but they are all based on #37, #29 and #32 IIRC so they should compare more or less exactly if thats what you mean?
Re. eqp use, personally i use the sq gear for one of the sq sessions a week (always a first sq), and the shirt for one session too. DL suit only nearer a meet really. For example, lets say 4 wks out:
Day 1 Sq (raw) Bench (eqp)
Day 2 DL (eqp) Bench (raw) DL (raw)
Day 3 Sq (eqp) Bench (raw)
is how i set it up.
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Post by benburgess on Dec 10, 2010 11:23:23 GMT -5
Try search "spp list" I posted a comprehensive list ages ago.
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Post by benburgess on Nov 30, 2010 16:34:58 GMT -5
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Post by benburgess on Nov 29, 2010 17:19:11 GMT -5
EDIT - also, to see the best gains in sq and bench you're gonna need to get plenty meat down you! 155lbs at 5'8 would be a pretty slight build for a typical PLer
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Post by benburgess on Nov 29, 2010 17:17:49 GMT -5
Mate you'll probably find that trying to bench with a reduced range of motion and cutting the movement short using your musclulature you'll have to use LESS weight. The point of the board and/or pin press is to overload the top part of the bench where your triceps are dominant
Ive not run the program you mention but i doubt it has boards/pin press every DAY...maybe once a week? If you cant do them you could try either close grip bench or floor press. Either are more tricep dominant lifts.
I think your friend is right - if you are starting out what you need more than anything is motor co-ordination etc. and Sheiko is an awesome way to do that.
My one overiding piece of advice would be this:
It takes something like 200 movements to imprint the motor pattern of a lift, but 2000 to change/correct an already imprinted one. So coming into this as a beginner with your eyes open you have a unique opportunity to make your natural movement pattern a really solid one.
This will mean that you have more longevity with regards injuries and also have more potential to get stronger.
Watch plenty videos on youtube of lifters with great form and try to copy/adapt them. Some great squatters are guys like Andrey Belayev and Wade Hooper. Benchers people like Jan Wegeira or Belayev again.
If you're a sumo puller then (again) Belayev is awesome, or Olegsander Kutcher. Conventional maybe Benni Magnusson or Brad Gillingham
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Post by benburgess on Nov 29, 2010 15:57:50 GMT -5
Yeah no reason why not i suppose - if your goal is a bigger bench/pl total id probably think about trying to use floor press and/or dumbells too?
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Post by benburgess on Nov 18, 2010 7:43:57 GMT -5
Alright matey, welcome on board.
Some good questions there, unfortunately they are mostly them kind of ones where the answer is "it depends". In this case it mostly depends on your recovery abilities.
All we can do is tell you what Sheiko advised and what our personal experiences are. There is a list somewhere on the forum that either me or eric posted about the "ideal" GPP routine from Boris IIRC - it's pretty tough and you'd basically ahve to live at/near a superbly equipped athletics facility to carry it out. It's something like 45mins 3x/wk doing things like shot put, swimming, plyometrics etc
Personally I have found it to be a very fine line you walk between conditioning and burning out when running sheiko cycles...in my experience i've found I can handle shorter more intense bursts of cardio better than the 45min gentler stuff. When alls going well I like to do one short kettlebell session (about 15 mins, but pretty hard) and another slightly longer session of about half an hr where I do 10mins plyometrics then have a quick walk round the park or hit the heavy bag.
So could you run 2 sessions of hill sprints? I probably could just about, if I kept them very short I.e. under 10mins but whether you can cope with more or less than that I have no idea.
I would definately err on the side of 'less' until you know how your gonna deal with the high volume lifting. With sheiko expect to get weaker and feel worse as the cycle goes on - it's all about fatigue accumulation, but if you feel drained int last wk you'll probly smash PBS later. Let us know how u go
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Post by benburgess on Nov 18, 2010 3:23:25 GMT -5
Awesome
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