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Oct 31, 2010 8:35:06 GMT -5
Post by benburgess on Oct 31, 2010 8:35:06 GMT -5
I would just bin off all those one lift meets. If your ultimate goal is to get stronger on the 3 powerlifts i think your time would be better spent training to get better at them and testing them periodically at 3 lift meets (i.e. your June and October comps).
You could still fit in the bench only stuff, but if you do that much competing you necessarily have to do less actual training. I think that is far less than optimal in the long run. You could always just run prep cycles and do the single lift stuff with no peak/deload i.e. just treat it as a training session if you were mad nutty for it.
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Oct 24, 2010 14:38:20 GMT -5
Post by benburgess on Oct 24, 2010 14:38:20 GMT -5
I think 4 or so comps a year is optimum - i dont think you can expect to make much progress in 6 wks.
But we've all been in that situation, you just have to adjust your programming accordingly. In a 6 wk build up following a comp you'd probably want to go:
1 - Easyish light conditioning wk 2,3,4,5 - a prep cycle that ends on some high weights like #31 6 - deload wk
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Post by benburgess on Oct 11, 2010 14:17:30 GMT -5
HUGE pb Aaron, well done mate
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Post by benburgess on Oct 1, 2010 2:42:47 GMT -5
You can't set targets for one cycle really with this kind of training, your gains are your gains an because the workload is prescribed you can't really affect how much you will gain.
Remember a pb is a pb so even if you only gain 5lb on your pull you are still making progress. You did the right thing by stickin at 95% & you will probly pb at the end of the cycle - as Joel says the lat 2 wks are plenty deload
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Post by benburgess on Sept 30, 2010 8:00:09 GMT -5
You what what?
Sorry bud don't understand, you're referring to the skills test? And you're running Daves 13wk scheme?Is that right?
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Post by benburgess on Sept 30, 2010 7:54:12 GMT -5
You have a bad back and can't squat but can lift f*ckin atlas stones!!? Wierd kind of bad back.
Is heavy strongman training the GPP that Sheiko intended? No.
If being a great PL'er is your goal & you are running Sheiko cycles then is strongman training the ideal GPP? Not IMO, no.
Will you do it anyway? Probably.
If you kept it super light and with short rest periods i& short session times it could probably work but seeig a how moat o the implements (stones, log) are already fairly heavy anyway I don't see how you make it super light. You CAN do it of course you can, you might just have to accept that your PL results will be less.
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Post by benburgess on Sept 21, 2010 13:13:56 GMT -5
He may have been using gym PBs as the programs maxes - i often do that.
Interesting the difference between the expected max and the realised DL though - missing 275 and getting 290 are a world away. I would say it could be injury (i.e. on the meet day) but IIRC i dont think Hoop has pulled much over 270 anyway?
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Post by benburgess on Sept 17, 2010 6:36:20 GMT -5
I think if your GPP is good you could probably handle the CMS bench routine. There is a CMS prep cycle and a CMS peaking cycle. I think Battista has them as spreadsheets he can probably send them to you
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Post by benburgess on Sept 15, 2010 16:09:07 GMT -5
I think you're misunderstanding - thats just a typical week on #37 but split over 4 days.
So instead of:
Day 1 Bench Sq Bench Lower SPP Upper GPP
Day 2 DL Bench DL Upper GPP Lower SPP
Day 3 Sq Bench Sq Upper GPP Lower SPP
You take the Bench from Day 3 and the Sq from Day 1 and put them together in another session (becomes Day 2 in the fomat i suggested above). You add the usual lower SPP and upper GPP to that day and therefore increase your volume of assistance work
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Post by benburgess on Sept 15, 2010 16:04:58 GMT -5
Hi I am bench only guy & becose of lowerback injury i cant squat or deadlift.I can train little moderate rack pulls with not to much pain.I had wanted to train Bench press after Sheiko system,but only find a 5 week system,how did bench only people put out there system over the year?Sorry my English is not very good,but hope you understand my question. Your english is good, dont worry. What is your best raw bench and at what bodyweight?
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Post by benburgess on Sept 14, 2010 16:32:47 GMT -5
Fair play to you for helping the lass wit special olympics but you are overthinking this.
I dont know where this idea that theres no assistance work in Sheiko cycles comes from - there's tons of it. If you want more muscle mass then just do it for higher reps. So instead of GMs for 5x5 do them for 4x12 or whatever.
You wont gain as much as you would on a WSB program because of the nature of the Sheiko work (high volume on the comp lifts is draining on hormones and recovery) but your main goal is getting stronger anyway right? If its not then just do BB'ing style training.
One thing you could try is splitting the Sq and Bench in Day 1 (or whenever you have the heaviest sq/bench stuff). It will mean you do more GPP/SPP too. I do this, so i do a 3 day cycle but split over 4 days like this:
Day 1 1st round heaviest benching of week Upper GPP 2nd round of benching Triceps & some other bits
Day 2 Sq Bench Upper GPP Lower SPP
Day 3 DL round 1 Bench DL round 2 Upper GPP Lower SPP
Day 4 Sq round 1 (heaviest sq'ing) Upper GPP Sq round 2 Lower SPP
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Post by benburgess on Sept 9, 2010 16:50:36 GMT -5
A russian guy on another forum informs me that this is the current classification chart (equipped, with all the totals on the 2nd tab). A couple of things on that sheet dont make sense to me - if you put the text in the weight category cell into Google Translate it comes up as "Triathlon - Weight Category 67.5 kg". Secondly, i thought that MSIC were Masters Of Sport International Class - i.e. lifters who were competetive (top 3 or so) in international competitions (i.e. IPF worlds). But most of those totals listed in the MSIC column wouldnt even get you in the top TEN at the worlds...something doesnt seem right about that, especially for the russians. Looking at the MS totals, i would expect almost all russian lifters over the age of 16 to be MS looking at the results of their junior nats etc. and comparing then to the MS totals on that sheet, which look low too. It definately reflects judging and testing though from what i can tell - the descriptions of the criteria to acheive each level refer to the standard of judges and the level of testing that were at the meet where the total was acheived. I have asked the above of the guy. But it doesnt seem quite right to me - by that chart i should be looking at running MS cycles. Im pretty sure that would be WAAAY too much for me. Attachments:
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Post by benburgess on Aug 24, 2010 12:20:12 GMT -5
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Post by benburgess on Aug 22, 2010 15:20:32 GMT -5
Get back to us if it happens
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Post by benburgess on Aug 19, 2010 14:22:26 GMT -5
He might mean 70% of a GM 1rm which wouldnt be so bad... Irrespective, I have a feeling that the intensity (and volume actually) of supplemental SPP work should be waved just like the main lifts or at least dependent on where you are relative to your meet. A lot of literature from other russian coaches certainly suggests so.
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Post by benburgess on Aug 18, 2010 16:55:05 GMT -5
I noticed that most of the top russian powerlifters deadlift with a sumo stance, is there a particular reason for this as it pertains to sheiko programming? I heard from another board that the reason why russian powerlifters deadlift sumo stance was not because it was better in some way, but because it fit the programming style of sheiko more since high volume squats combined with conventional deadlifting would be too intense on the cns...any thoughts? Sumo is always going to be the mechanically superior lift and conv is obviously more taxing on the back, but if you're a conv puller and havnt had any issues so far (and are making progress on your sq/dl) i definately wouldnt change to sumo just for that reason. Ive gone the other way, from sumo to conv as the sumo technique just never suited me and ive had no issues with overworking the posterior chain at all.
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Post by benburgess on Aug 17, 2010 6:53:25 GMT -5
Good total Kiwi, especially for a geriatric masters lifter Cheers Ben. Alot of the best lifters are nearly or in M1 hahaha. You young fellas better man up!! Same here geezer, a couple of yrs ago at our nationals almost every senior open mens winner was m1. I like it, it means that one day I might actually be decent!
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Post by benburgess on Aug 16, 2010 12:18:55 GMT -5
Good total Kiwi, especially for a geriatric masters lifter
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Post by benburgess on Aug 16, 2010 12:17:11 GMT -5
4 x 13 wks = 52 wks, yes.
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Post by benburgess on Aug 14, 2010 9:24:05 GMT -5
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