The skills eval day is the lifter's opportunity to see how their equipment feels in full. Make sure you leave the gym that day feeling comfy. Don't do your heaviest singles until you have settled into your equipment. Failure on your skill eval day will leave a nasty cloud over your 5 week peak cycle.
There is a very distinct reason Sheiko is more popular with IPF, singly ply lifters than it is with the double ply dudes. You should be able to reasonably touch in your shirt using the %s prescribed in most sheiko templates. If you can't, I would either recommend making your back stronger, or spending more time in your shirt during the offseason.
I too am new to equipment. I bought a single ply squat suit a while back and only ever used it a few times.
I'm probably being a bit thick here, but are you saying that the Skills Evaluation day is the day you test yourself in equipment with a load near your raw 1RM? Or should you be using equipment in the build up the Skills Evaluation?
I'm just trying to figure out how single ply equipment is worked into the 13 week program.
I've seen and even incorporated pause squats, varying bar positions and stances into my Sheiko cycles. What's everyone's thoughts/experience with front squatting as either your primary or secondary squat choice for an off-season sheiko routine?
I would not deliberately try and use tempo manipulations for the primary lifts. Trying to count out a tempo in your head whilst squatting, benching, or deadlifting heavy is just too distracting, and TBH if you are lifting heavy you will not be moving the bar mega-fast anyway, no matter how hard you try. Personally i go with just controlling the eccentric ( i tried 'divebombing' once and messed up my elbows / knees on the bench / squat respectively for weeks), and then doing the concentric as fast as possible (a la Compensatory Acceleration Technique).
However, tempo control is quite good for complementary exercises like flyes, dips, and good mornings. I found i built more structural mass (i.e muscle) using tempo control, although i never deliverately slow down the concentric phase - i dont see the point in that.
Thanks Dave. I watched the vid clip, and its the movement i thought it was. I was just wondering if 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' referred to different heights to set the pins at when setting up for this movement.