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Post by benburgess on Aug 13, 2010 12:16:01 GMT -5
What is your raw total and at what bodyweight?
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Post by benburgess on Aug 7, 2010 17:47:28 GMT -5
Only after you have set new 1rms really
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Post by benburgess on Jul 27, 2010 10:07:49 GMT -5
Hey I just looked up the youth program. It looks awesome for getting complete novices a good all round base for powerlifting.
This Boris Sheiko geezer must know what he's doing!
I agree with Joel mate, at your currrent level (no offense) I think that's a great program to run and build your all-round strength.
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Post by benburgess on Jul 26, 2010 15:00:29 GMT -5
Im not 100% on what the sheiko youth program is but Daves 13 wk beginner cycle is a sure fire winner.
Id stick to GMs and romainian DLs as the SPP movements and use the KBs as GPP on off days.
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Post by benburgess on Jul 26, 2010 14:51:20 GMT -5
Is it normal to be able to complete sheiko cycles with 50+ lbs more than your real max, as your training max? I've been wishing to focus more on squatting than deadlifting until 500 raw, right now around 450. so i increased the intensity of squatting greatly, and replaced deadlifting with a more "DE" style day - a few singles for speed with 50%. Id say it is probably not normal but then nor is replacing deadlifts with DE so who knows
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Post by benburgess on Jul 25, 2010 11:54:44 GMT -5
Dave - in the Sheiko book that you and eric got translated he lists quite a few different variations as Supplemental SPP excersises IIRC. Pulls to knees with a pause and then finishing are certainly one but he also lists pulls to knees and back down, pulls to knees with two stops (one at knees and one at thighs) amongst other things. When you say via Boris, did Wade contact him and that's what he told Wade he meant as the 'standard' pull to knees? Yes, it is the standard. He told him that we were doing the exercise wrong.OK. The big man has spoken, thats good enough for me... I will be doing them as described from here on in. Thanks Dave.
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Post by benburgess on Jul 23, 2010 3:21:52 GMT -5
I've tried both kiwi and I'd say PTK then lockout is definately harder then returning the bar to the floor. If that's what Boris meant as the 'standard' PTK then fair enough. I would kind of expect though that a lower %age of your full rom pull would be used for PTK/lockout to elicit the same training effect than forthe PTK/back down.
Does that make sense? What I mean is that, in terms of stress on the body:
PTK/back down @55%x5x3 = PTK/lockout @50%x5x3
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Post by benburgess on Jul 22, 2010 14:24:11 GMT -5
Hi, does anyone know the password for the reduced volume routine? The spreadsheet keeps asking e for the password. I was hoping to run the program starting this upcoming week. Thanks to anyone who can help. if you dont get a response try emailing dave i think he is veggaman@gmail.com
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Post by benburgess on Jul 22, 2010 7:12:38 GMT -5
It's just the CMS program with some benches with chains and some pause sqs
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Post by benburgess on Jul 22, 2010 7:10:12 GMT -5
Dave - in the Sheiko book that you and eric got translated he lists quite a few different variations as Supplemental SPP excersises IIRC.
Pulls to knees with a pause and then finishing are certainly one but he also lists pulls to knees and back down, pulls to knees with two stops (one at knees and one at thighs) amongst other things.
When you say via Boris, did Wade contact him and that's what he told Wade he meant as the 'standard' pull to knees?
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Post by benburgess on Jul 22, 2010 7:02:21 GMT -5
Are you bench only?
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Post by benburgess on Jul 20, 2010 14:18:38 GMT -5
oh right ok, thats what was confusing me.
If you get chance to use a fat bar give it a go they are amazing for getting your grip stronger...i think its the best thing you can do in terms of carryover to holding onto a heavy DL. We just use an old scaffold bar at our gym with 4 pairs of collars. Works great and was free.
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Post by benburgess on Jul 20, 2010 2:09:56 GMT -5
Ok, what shirt was it? Didn't look familiar? What have you been implementing for grip? Fat bar stuff?
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Post by benburgess on Jul 19, 2010 16:08:11 GMT -5
Not to be a dick but if you have run the 12wk reduced cycle a for almost a whole year and havent PB'd on bench in 5 years then doing the exact same thing AGAIN seems pretty unlikely to net you better results, no?
Maybe you need more/less/different volume/intensity/load on bench?
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Post by benburgess on Jul 19, 2010 14:13:42 GMT -5
I had my nationals yesterday after an abbreviated version of the 12 week reduced. This was my 3rd time thru. Weighed in at 162lbs and no knee wraps. Went 5 for 8 going 400-285-550. I was called on depth with 430 which would have been a 10lb pr from just May, the 285 bench was all I had and I had 615 3 inches or so above the knee and stalled on my second attempt. I did not use any pulls to the knees and my speed off the floor was very good, I just keep stalling above the knee. I ahve 16 weeks to train for my first wnpf worlds and I am probably going to stay with the 12 week reduced for a 4th run. So were any of the lifts PBs?
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Post by benburgess on Jul 19, 2010 14:12:58 GMT -5
I have to agree with Ben. Course you do i am bullit and you would happily syphon me out.
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Post by benburgess on Jul 19, 2010 14:12:12 GMT -5
Just done a skills evaluation. 2nd time through 12 week reduced cycle. Going OK. For my American commrades Sq 660,Bench 462,DL 640 BW 220. Nice work. If your 95% sq/dl is moving like that I would anticipate PBs come meet time. Was the bench raw? Ive watched it a couple of times now...it looks like just a t shirt but then it also looks like you struggle to touch it.
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Post by benburgess on Jul 18, 2010 12:45:07 GMT -5
Hey. My bodyweight is 117kg. Yes it's raw. I'm hoping to have a 150kg bench by the end of the year. That program is way to advanced for you then. Each sheiko program is aimed at a lifter of a certain rating, with the rating being determined by your raw total and BW. The program you are following is designed for someone who is CMS, i.e. has a 715 raw total at 125. You would reasonably expect someone who totals 715 raw to be benching in the region of 180kg...
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Post by benburgess on Jul 14, 2010 12:51:36 GMT -5
Battistas probably got it, send him a pm.
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Post by benburgess on Jul 14, 2010 3:11:07 GMT -5
x2 on Joels post...the difference between the 12wk low volume and running 30-31-32 is HUGE.
If you are a guy with an awesome work capacity who gains well of a lot of volume and intensity then 30-31-32 might suit you but is a brutal cycle for the majority of people in my experience. Some people gain best when they are really beat down, overtrained and then they deload and recover.
If your GPP is lower and your recovery isn't so hot and you gain well off less volume then obviously the 12wker wod be better
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