|
Post by oldbull on Jul 28, 2010 19:44:28 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.Week 11 of 12 so they will go into the next cycle
|
|
|
Post by oldbull on Dec 3, 2009 5:37:02 GMT -5
Hey SP,
Really inspiring what you have achieved since your injury, looking very solid now. Makes a man want train harder thanks SP.
|
|
|
Post by oldbull on Dec 1, 2009 5:24:27 GMT -5
Just Downloaded today looks good Hey KP, OB Hi OB. Training hard mate. Just started back yesterday after a week off, doing the reduced till I get word about the Oceania's
|
|
|
Post by oldbull on Nov 29, 2009 5:17:28 GMT -5
great increase ont squat, nice. Yeah Ben Squats have gone really well, very pleased
|
|
|
Post by oldbull on Nov 29, 2009 5:15:35 GMT -5
well done OB impressive progress Thanks SP settling into the training now
|
|
|
Post by oldbull on Nov 28, 2009 15:31:35 GMT -5
Just Downloaded today looks good I cant download this 12 week cycle at all. Sorry got it. Hey KP, OB
|
|
|
Post by oldbull on Nov 28, 2009 15:28:08 GMT -5
First Block from Dave and first time on Sheiko 3 lift, Master II 100kgs 57years Old NZPF Nationals 2009 Auckland August Squat 1st Attempt: 210kg 2nd Attempt: 222.5kg Missed. 3rd Attempt: 222.5kg Bench 1st Attempt: 140kgs.Missed 2nd Attempt: 140kgs.Missed 3rd Attempt: 140kg. Deadlift 1st Attempt: 190kg. 2nd attempt: 205kg. 3rd Attempt: 215kg. Total 577.5 Was not very happy with these results so reluctant to post them Dead had a Hip/Sacroiliac Test Day 21st November 2009 Same cycle and a few tweaks by Dave Squat 1st Attempt: 212.5kg 2nd Attempt: 225kg. 3rd Attempt: 235kg Bench 1st Attempt: 142.5kgs. 2nd Attempt: 150kgs 3rd Attempt: 155kgs Missed. Deadlift 1st Attempt: 205kg. 2nd attempt: 215kg.Missed 3rd Attempt: 215kg.Missed Total 590kgs Lot better effort, Squats were strong 3rd Bench come off the chest got to about 3 borad was out of line. Dead 205 flew up Hip/Sacroilac was fine thought 230 was on the cards. Hips came up a bit, on the second attempt bang sat down had a think tried to get a bit lower got to the knee's went again. Would just like to thank Coach Dave for his time and effort in helping with my training , My lifting strength has really improved and technically I am a lot better. Previously I would never have attempted anything over 200kgs without at least 3 spotters. Now I would attempt that and more by myself, and just trust my training. The only issue is the ligaments surrouning my hip Sacro area so while this is in rehab I going to do Sumo which should be interesting. Again Dave thanks for your help I am going to do the reduced vloume cycle Till I find out about the Oceania Bench Press Championships. OB
|
|
|
Post by oldbull on Apr 27, 2009 6:17:16 GMT -5
You did not let anyone down, Warren! Dave and I were in our hotel room in Dallas when he was reading this, and he was very excited at how well you did! In fact, he kept me up past 11pm taking about it, and we had to be up and out of the hotel by 3:30am the following morning to make our way to the airport since our flight left around 6am. You did an excellent job! Congratulations! Thanks for that Eric, just annoyed at those little things on the day that mar a good build up. But still pretty stoked with fourth and what Dave has done for me.
|
|
|
Post by oldbull on Apr 20, 2009 19:20:31 GMT -5
IPF 2009 Master Worlds Bench Press
Hi All,
Well where do I start I came 4th today Master 50+ 100kg Class, which I am really pleased with, I ended up with a 145kg Bench. I am a bit disappointed with how the day eventuated, total wise but it was mental more than anything else. The reffing was pretty tough a lot of people bombed, I got pretty nervous as I started warming up picked up cramping in my hamstrings as I did my heights for the Bench for lift-offs. Warm-ups went well with stretching and salt tablets for the Cramp. 1st Attempt 140kgs Good setup wary of cramping so did not arch to much, good descent and pause but on the way up had a uneven extension, did not use my trigger fire the right which is my weak side. Not focused enough. 2 Reds 1 White 2nd Attempt 140kgs Re took the weight wanted to get on the board, changed the game plan with that first miss. targets were 140, 147.5, 155. Again good descent and pause this time drove hard and fired the right. 2 Whites 1 red for the head coming up side ref. 3rd Attempt 145kgs. Good lift as above good descent, pause and lockout strong. 3 whites.
My handlers said this lift is for placing not PBs its the Masters Worlds, I put 147.5 in my competition went 145 he then changed to 142.5 I changed to 142.5kgs I had him on body weight being lighter I came in at 98.02. he then went to 145 at the last minute so we waited and I changed to 145kgs. The lot draw had me at a lower number I had to lift first because we were on the same weight. I had been lifting after him up tilll then, he got 145 but I had the lighter bodyweight. All my handlers said the the lifts were the best they had seen me do good control smooth and plenty of power, we all know I had more in the tank but the mental part let me down, I really wanted to put in good show for all the work you have done for me and reward you with the lifts we should have got, I felt strong but mentally I let myself and you down, maybe it was the Worlds stage a International Competition. But for me to do justice for your time and effort I really have to address this, and I will. Once again David I am very grateful for all your time and patience in helping me. Warren Trent
|
|
|
Post by oldbull on Mar 25, 2009 3:18:08 GMT -5
Thanks Eric, Hopefully things will go really well in 4 Weeks
|
|
|
Post by oldbull on Mar 20, 2009 0:29:34 GMT -5
Results from the Novice Bench Comp 14th March 2009 5kg up on last competition total
Bench Press 5 x 20kgs 5 x 40kgs 3 x 60kgs 3 x 80kgs 1 x 95kgs
Bench Press Shirt 44 Fury 3 Board 1 x 110kgs 2 Board 1 x 120kgs 1 Board 1 x 130kgs
Competition
1st Attempt: 137.5kgs 2 Whites 1 Red Head came up. Shirt high Bar unstable weight just a bit light.
2nd Attempt: 145kgs 2 Whites 1 Red slight uneven extension. Shirt high with Belt.
3rd Attempt: 147.5kgs 3 Reds. Pulled shirt down slightly, came fast off the chest, went back towards the head lost it.
Notes: Used today's competition to test run the 44 which I plan to use at the worlds. The plan was opener 130kg, 2nd 137.5kg 3rd 142.5-145. But I knew 130 wasn't going to touch so opened on 137.5 lifted the head to get to touch bad move. 2nd attempt was better 145 came down good flew off the chest bar drifted back did not drive to feet. Could feel the uneven extension so went up by 2.5 for the 3rd. Good speed off the chest but setup slightly out and drove the bar back over the head lost it.
Happy with how the shirt went a couple of things to work on I get good speed off the chest but do not follow through to lock out. This creates the uneven extension the lack of acceleration through out the lift, drive towards the feet will help. May need a another session in this shirt to get to terms with it, slight change in shirt groove.
Like to give Big Ups to DB for this Cycle that he has put together for me and where it has got me so far.
OB
|
|
|
Post by oldbull on Jan 17, 2009 19:41:46 GMT -5
Hi Dave,
Thanks for posting that I was going to put up my thoughts on these last four weeks. Also a big thanks for helping me with this Bench only programme to get me ready for yesterdays comp. And for putting up with all my questions, on lack of Volume, Strength Components, Bands, Boards, Shirt Work and Assist work.
A Bit of History
3 weeks before Christmas I found out I could Qualify for the IPF 2009 Worlds Masters Bench Press Champs in April, with a Qualifier on January 17th. I am a Masters II 56 year old 100kg lifter. I have been a WSB/Hybrid lifter for 4 years and have had good success with Squat and Dead my Bench not so good with a couple of injuries along the way Rotators/Shoulder injuries have not helped. I lift in 3 Lift but this oportunity came up to lift in the Worlds so I decide to go for it.
I know a few members on here through our different forums and have watched their progress with Sheiko programmes. I also liked the way the Bench Cycles were set up. And with five weeks to get ready it was a bit of a no brainer so I contacted DB, and we sorted out a 4 week cycle up to the comp..
Competition Log
Week 4 Day 3
2009 Masters Worlds Bench Qualifier Timaru
Bench Press Warm Up 5 x 20kgs 5 x 40kgs 3 x 60kgs 3 x 80kgs
Bench Shirt 46 Fury 3 Board 1 x 100kgs 2 Board 1 x 110kgs 1 Board 1 x 117.5kgs
Competition
1st Attempt: 125kgs 3 Whites. Shirt high very long wait for press command. Bar unstable took a while to become stationary the weight was to light.
2nd Attempt: 132.5kgs 3 Whites. Shirt high with Belt, flew off chest good lockout, qualified for 2009 Worlds Master Bench.
3rd Attempt: 140kgs 3 Whites. Pulled shirt down slightly, same as 2nd attempt fast off the chest just a bit slower at lockout.
Notes: Very pleased with this 4 week Bench cycle of 3 times per week benching. With minimal weight above 120 like Once. No Boards, Bands or Chains, I bang 140kgs with room to spare.
Like to give Big Ups to DB for this Cycle that he put together for me to get ready for this Qualifier for the Masters. A total change from my WSB style of training and thinking, and took some time to get the head around it.
From the Nationals in August
OB
|
|
|
Post by oldbull on Dec 22, 2008 5:04:54 GMT -5
Sounds real good Count me in.
|
|