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Post by robwhite on Mar 23, 2009 12:37:12 GMT -5
This sounds really interesting. The intricacies of periodisation have always thrown me. Its a shame i've still got a number of weeks of the 13 week beginner program to do, otherwise i would definately be a 'guinea pig' for this.
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Post by robwhite on Mar 23, 2009 7:36:11 GMT -5
Heres the results of my first skills evaluation, taken from my log:
Had ALOT of agro with getting stuff ready for when i move into my new flat next week. Not really up for this at all. Finding it difficult to get my head right.
Squat 1x3@50% (60kg) 1x3@60% (92.5kg) 2x2@70% (112.5kg) 1x2@80% (127.5kg) 1x1@90% (145kg) - Belt on. Very fast and deep. 1x1@95% (152.5kg) - After the last set i got a bit over-confident and lost my concentration. My knees shot forward, taking my glutes out of it a bit. Was still solid and deep.
Bench press 1x3@50% (55kg) 1x3@60% (67.5kg) 2x2@70% (77.5kg) 1x2@80% (87.5kg) 1x1@90% (100kg) 1x1@95% (105kg) - Kept the elbows tucked, got a good tight arch on the bench, got a decent hand off from a good spotter, and smoothly bought the bar down to the low sternum, held for a good 2 secs, and pressed it straight up. Feet and glutes stayed firmly on the floor / bench throughout.
Deadlift 1x3@50% (100kg) 1x2@60% (120kg) 2x2@70% (140kg) 1x2@80% (160kg) - Butt was moving around all over the place. 1x1@90% (180kg) - Belt on. Was a real grinder. 1x1@95% (190kg) - Fail. Bar felt like it was nailed to the floor.
EDIT: Forgot to add some supplementary work i did after:
36lb Kettlebell swings x20
3x10 Hanging leg raises.
NBL: 41
Considering how tired and crap i felt going into this session, a good overall result. I may have missed the deadlift because i was so stressed and tired, and / or it could have been because i overestimated my deadlift max at the start of this programme. I think i will reduce my estimated 1RM to 190kg on the deadlift.
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Post by robwhite on Feb 17, 2009 13:32:35 GMT -5
Thanks Eric. Apart from modifying the flyes, i'm still sticking to the original program as much as poss.
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Post by robwhite on Feb 12, 2009 8:36:10 GMT -5
Bench dips? They give a good ROM in the shoulder girdle.
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Post by robwhite on Feb 11, 2009 5:58:24 GMT -5
If scientist wanted to focus on bench, with just some 'maintenance' squatting, i think this routine Eric posted www.elitefts.com/sheiko/plan_gime1.htm is aimed at mainly bench press. A couple of the exercises, like hyperextensions might be a bit iffy, although when i messed my back up a bit a few years back, hyperextensions actually helped.
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Post by robwhite on Feb 10, 2009 9:33:04 GMT -5
I've got to week 5 of the 13 week beginner program, but my left shoulder just cant take DB Flyes anymore - that exercise really makes it grind and ache. Over the last few sessions I've found that a good alternative is to do cable flyes instead, as it still gives a really good stretch, but it doesnt hammer my shoulder.
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Post by robwhite on Feb 10, 2009 5:29:09 GMT -5
Well, an obvious mistake with some guys is that they will try and do the entire GPP list that Eric posted on EliteFTS a while back, despite the fact that he said that you need to build up to it over a long period of time.
Another factor is that some GPP is obviously going to tap into your reserves alot more than others. For example, i found that i simply do not have the recovery to include alot of plyometrics in my GPP, as the high impact eccentric loading just tears my muscles up and gives me DOMS for days, which makes my powerlifting sessions much harder. Sprints, whilst not as bad, also seem to mash my legs up a tad excessively, and i only do them once a week. On the other end of the scale, i found doing mobility and stretching circuits (taken from the Magnificent Mobility and Inside Out DVD's) but without any rest between exercises is actually a nice form of low intensity cardio as well, and enhances my powerlifting sessions. Stuff like throwing a shot put, or a medicine ball, as long as it isnt too heavy, should also be fine, as there is not really any eccentric component, and it is fun and develops some co-ordination.
Another element is nutrition. If you are not eating enough, you simply are not going to recover from extra GPP work. I know for smaller guys that compete at lower weight categories it is a bit of a concern with over-eating, but trust me with extra GPP you can eat ALOT more (John Berardi refers to this as the G-Flux phenomena). Eating appropriately is also extremely important, as if you are giving your body the wrong foods, instead of helping your body recover and grow, you are actually stressing it out even more
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Post by robwhite on Feb 10, 2009 5:09:38 GMT -5
Cheers Ben. That helps alot. You're a star - and a mine of information.
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Post by robwhite on Feb 9, 2009 12:31:43 GMT -5
I'm probably being a blind thingy, but i cannot find any description as to what programs 30, 31, and 32 that Eric posted on EliteFTS ( www.elitefts.com/sheiko/default.asp ) are meant to be used for - i.e what level, and in what type of training cycle. Can anyone enlighten me? Also, they are a bit poorly translated, and i cant figure out some of the stuff in them. does anyone have a better translation?
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Post by robwhite on Feb 9, 2009 12:25:41 GMT -5
Good result! Best of luck with his meet.
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Post by robwhite on Jan 30, 2009 11:25:00 GMT -5
rwhite@maracis.co.uk. Ta Ben. Want to se what an advanced Sheiko program looks like ...
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Post by robwhite on Jan 30, 2009 8:00:21 GMT -5
With the 13 week program, if i am a sumo deadlifter, should the rack pulls be done with a sumo stance as well?
What about the good mornings ? - believe it or not, i have seen articles online mentioning sumo stance good mornings.
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Post by robwhite on Jan 28, 2009 4:47:31 GMT -5
Great, cheers Dave.
In terms of the other SPP Accessory work, i I know Eric gave 10% of his bench as an approximate load for the DB flyes, and i'm using a recommendation by Christian Thibaudeau for the lunges which is 40% of the squat.
Any recommenations for dips? I'm currently doing them with a 10kg plate strappd to me.
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Post by robwhite on Jan 28, 2009 4:44:38 GMT -5
Cheers for the responses guys.
I'm quite lucky in that i have a national sports centre near me (although it is in a state of disrepair), so i do actually have access to shot puts, sand pits for long jump, sprint tracks, etc. I think i will make an effort at least once a week to get down there and do some of that kind of stuff.
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Post by robwhite on Jan 27, 2009 10:38:37 GMT -5
I currently dont have time to get to the local athletics centre to do some GPP outside of my powerlifting sessions during the week, BUT i am able to get there on Saturdays.
Therefore, i'm thinking of doing a double GPP session on Saturday at the athletics centre, where i can do sprints, shot put, med ball throws, long jump, swimming, etc. for a couple of hours. Would this be a good compromise?
At home, i manage to fit in, 3x a week, a mobility circuit based upon the Magnificent Mobility and Inside-Out: Ultimate Upper Body Warm-Up DVD exercises.
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Post by robwhite on Jan 27, 2009 7:17:05 GMT -5
Does anyone have any idea what kind of loads i should be using for the good morning, as a % of either the squat or deadlift?
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Post by robwhite on Jan 25, 2009 10:44:55 GMT -5
OK Dave, i will PM Eric.
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Post by robwhite on Jan 23, 2009 6:45:02 GMT -5
Sheiko answered in a russian forum at this question something like that: why you shuold have slow eccentric? There is no reason to do that. Slow volontary tempo is a bodybuilding system. It is unusfully stressfull for the CNS and unable you to make a perfect lift. When you train you should do (most of NBL) the same as you were in competition. So a perfect squat is a squat made with the right tempo: that is yours! If you want to use slow tempo you can use sometimes as a second squat or after 2nd deadlift on wednsday just for metabolic reason with moderate light weight. And dont forget that poliquin and king have to sell book to their reader (most of them bodybuilders) and that they have never trained a single elite strength athlet in weightlifting or powerlifting. Very interesting. Thanks for that. I'm sure Poliquin would be a bit gutted by that comment from Sheiko ;D
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Post by robwhite on Jan 23, 2009 6:41:48 GMT -5
If you are who i think you are you are doing alright anyway! Rob White 75 who lifted against Phil and Rod at the British? Nah, not me mate. I've onyl been powerlifting a few years - i did the BWLA Greater London Championships in 2007, and then had a long-standing illness for most of last year so i couldnt compete. Looking to compete again the end of this year. I'm a 3rd class lifter, so really not that great. ;D Rob White is quite a common name.
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Post by robwhite on Jan 23, 2009 6:37:39 GMT -5
Hi Dave, when will the Metabolic Typing pat of this forum be open for new threads to be created? I am a recent MT client of Eric's, and would like to ask some questions on the forum, which i think the answers to may be of use to others interested in MT. I find the EliteFTS Q&A a total pain in the butt to use.
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