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Post by benburgess on Sept 6, 2009 16:36:52 GMT -5
I'm seven weeks into 37/37/32 and am thinking of adding another 37 making it a 16 wk program. The reason being is that between week five and six, I had to take near on a week off due to work. I won't change the maxes if I do the third block, will be interesting to see how I go in 32 if I add the extra month. I think the only thing doing an extra prep block will do is cause you to build more strength. Aside from it boring you to death, I don't see any reasons not to run another prep block. I agree...unless you feel really burnt out or overtrained at the end of your 2nd prep cycle, no reason not to run a 3rd before the #32 in fact im doing something similar right now. If boredom is a big issue id just change up the GPP/SPP excersises |
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Post by deathevocation on Sept 20, 2009 7:18:21 GMT -5
Actually just finished 2nd prep cycle, felt a bit flat today. Pretty busy at work this week and it's grand final week here (football) so I am actually thinking of taking the week off or doing the condition week before jumping into the 3rd prep cycle.
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Post by joeldibattista on Sept 20, 2009 8:08:03 GMT -5
Do the conditioning week.
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Post by deathevocation on Sept 21, 2009 5:32:22 GMT -5
Convinced me. Back in tomorrow morning.
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Post by joeldibattista on Sept 21, 2009 6:23:58 GMT -5
I think the only time you should only take a week off completely is after a comp/skills test. Sounds like you just need a down week.
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Post by deathevocation on Sept 21, 2009 22:47:58 GMT -5
Last session of 37 was pretty flat. Remember that's only 6x3 80% squat and 5x5 70% bench. Actually had the alarm set for 5am this morning but couldn't get up! Haha. Will definitely hit the gym tomorrow morning, be in and out in a flash.
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Post by joeldibattista on Sept 21, 2009 23:03:54 GMT -5
That is normal, SP and I have found the same thing in week 4 - it's just the accumulation of fatigue. Once you deload and supercompensate you'll be stronger than ever.
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Post by deathevocation on Sept 29, 2009 6:22:33 GMT -5
Finished the condition week. Onto 37 for the third time. I hope I get some good results from this, it's a long cycle!
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Post by davebates on Oct 10, 2009 13:54:48 GMT -5
Finished the condition week. Onto 37 for the third time. I hope I get some good results from this, it's a long cycle! I hope so too... |
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Post by Deleted on Oct 17, 2009 11:11:02 GMT -5
when doing #32, when it tells you to do 100%-105%, do you use new max if you get one or do you stay with what you have been doing to finish the cycle.
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Post by joeldibattista on Oct 17, 2009 20:01:39 GMT -5
Dave has had better results with his lifters only going to 95%. In the original #32 it does say to use the new PBs if you hit them though.
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Post by Deleted on Nov 4, 2009 14:43:35 GMT -5
Should I max after #29 then follow with 30, 31, 32 or would doing another strength routine then coming back later to cycle in and out of sheiko for best results or stick with all of the routines, and should I max after every 4 weeks and deload?
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Post by benburgess on Nov 4, 2009 15:10:36 GMT -5
Should I max after #29 then follow with 30, 31, 32 or would doing another strength routine then coming back later to cycle in and out of sheiko for best results or stick with all of the routines, and should I max after every 4 weeks and deload? 1 - 29,30,31,32 is a long, BRUTAL cycle and not likely to be beneficial for many people. Certainly unless you have a lot of experience with Sheiko and a work capacity to match i would leave that well alone. 2 - Generally, 2 prep cycles (e.g. #37) then #32 (peaking cycle) is most usual. 3 - If you are new to training this way your best bet is definately to go for one of Dave's cycles, either the 13wk Eqp or the 13wk Raw that are referenced on this forum. |
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Post by Deleted on Dec 14, 2009 21:19:16 GMT -5
do you have to run #29 first. i am on my second week of 30/31/32. if this is too much should i just do 30/32.
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Post by davebates on Dec 18, 2009 14:46:27 GMT -5
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Post by Deleted on Jan 12, 2010 10:08:58 GMT -5
Just my opinion of course.  Its a good one though  Either: #37, #37, #32 or #29, #30, #32 or Daves 13wk would be my suggestion Ben - I'm wondering about the reason behind the first two suggestions above. One lists #37 and the other #30 for the second prep cycle. I'm in this position right now, I just finished #29 (it went great) and I'm going to peak for my meet with #32. I had originally planned on running #37, but after looking it over, the differences between #37 and #30 seem pretty significant. In #37 you don't squat above 80% until week 4 (which I admit I don't like), but on #30, you hit 90% in week 2, 85% in week 3 and 90% again in week 4. Do you see them as somewhat interchangable or dependent upon the lifter's skill/recovery? I guess my confusion is rooted in the fact that they are both rated lifter prep cycles, yet one works higher percentages much more frequently. To me, it seems like #37 belongs at the beginning of a 12 week cycle, not the middle - almost looks like an accumulation phase (I know Sheiko isn't laid out in traditional block phases, just an analogy) with the higher reps and lower intensity compared to #30. Open to anyone's thoughts on these cycles. Thanks for your input! |
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Post by Deleted on Jan 12, 2010 14:49:07 GMT -5
Athos,
30 is a huge jump in volume and has an increased intensity from both 29 and 37. I suppose there are a couple approaches go for.
You could do 30 and then skip some sets if you feel like it’s too much. This can sometimes be difficult because it might feel like you are failing when you skip sets. I don’t see it that way but it may not be compatible with some people’s personality. The other option is to do 37 and on days when it feels easy add a set or two.
Both of these approaches would be a little bit of an auto regulation technique where you have the ability to adjust the volume based on how you are feeling that day.
Good luck and congratulations on completing 29.
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Post by benburgess on Jan 12, 2010 15:28:04 GMT -5
Its a good one though Either: #37, #37, #32 or #29, #30, #32 or Daves 13wk would be my suggestion Ben - I'm wondering about the reason behind the first two suggestions above. One lists #37 and the other #30 for the second prep cycle. Who knows what my stupid brain was thinking. I think the OP was planning on going right through from 29-->32. Maybe my thoughts would be thats too much for most people so miss out one of the harder prep cycles (#31)...Do you see them as somewhat interchangable or dependent upon the lifter's skill/recovery? I guess my confusion is rooted in the fact that they are both rated lifter prep cycles, yet one works higher percentages much more frequently.
Personally, no, not at all. #37 is no where near as demanding as #30. Your body and CNS will be really giving you the good news if / when you run that #30.[/color] To me, it seems like #37 belongs at the beginning of a 12 week cycle, not the middle - almost looks like an accumulation phase (I know Sheiko isn't laid out in traditional block phases, just an analogy) with the higher reps and lower intensity compared to #30. I had originally planned on running #37, but after looking it over, the differences between #37 and #30 seem pretty significant. In #37 you don't squat above 80% until week 4 (which I admit I don't like), but on #30, you hit 90% in week 2, 85% in week 3 and 90% again in week 4.
I agree with you about how it looks. I also know how you feel about the lack of 85% + work in the #37, all I can say is that my best results have come from the #37 and I dont think i gained as well off the #30 so although mentally i might have missed 90% work, my lifts didnt mind at all.
However most recently i did something a bit different towards the end (i.e. #32) and took more high %'age singles which worked good, but i still dont think i need it in my prep cycles at my current level.
Also look at some of the higher rated guys, I would guess SP is the highest rated guy on here and he is still gaining like a fiend off 3-day/wk modified #37's.
Open to anyone's thoughts on these cycles.
What is your current rating (belt only off the 89 chart)?[/color] Thanks for your input! [/quote]. |
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Post by Deleted on Jan 12, 2010 17:14:51 GMT -5
Doug Schurman and Ben, I appreciate the responses!
Ben - my current rating from that chart is just barely MS (1370 raw at 165, although my last sanctioned meet went crappy enough to put me under that. haha). The fact that your best results have come from 37 and that SP is still getting good results from 37 speaks volumes to me. I wouldn't say I have anything more than average recovery ability, so it is quite possible 30 could be tough. I think you nailed when you mentioned "mentally missing 90%", there is just something comforting about hitting a high percentage often. Has anyone on here had a successful run with #30? I remember Joel mentioning it didn't work out well for him either. I did 31/32 and that worked out for me, but I haven't ran the full #30 yet. Thanks again, excellent information.
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Post by benburgess on Jan 13, 2010 9:11:16 GMT -5
1st of all, great total. Ipf is that is it?
If you found #31 ok maybe at your rating you will do well of #30, I would say run it, just don't expect it to be the same as #37. It didn't work for Joel but you are a much higher rating than he is.
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