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Post by davebates on Jul 21, 2009 17:44:51 GMT -5
Greetings everyone: I'm looking for some lifters willing to try out a really, really reduce volume training cycle. (600 reps in the first month and 797 in the second, then a normal comp cycle). I'm looking to see if it builds your strength as well as gives you more time to recover. If your interested, please leave your email here or if you already have my email, please feel free to contact me about it. I will need your current maxes too. Thanks... scroll down to the bottom, I have posted the program.
bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=398&page=3 |
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spsfw
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Posts: 165
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Post by spsfw on Jul 21, 2009 23:34:23 GMT -5
I'm in sir, but I have already emailed you about this.
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Post by robwhite on Jul 22, 2009 4:44:04 GMT -5
Hey Dave, is this the one you put me on starting next week? I'm quite excited about this.
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Post by joeldibattista on Jul 24, 2009 1:48:51 GMT -5
Yeah I'm down Dave, I'll just copy what SP does again.
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Post by davebates on Jul 24, 2009 11:41:48 GMT -5
Yeah I'm down Dave, I'll just copy what SP does again. Ok he said you did real well on it. Seems like we have found something that might work for you. Keep up the good work! This will be even lower volume for the first 4 weeks (600 reps) vs (797) |
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Post by joeldibattista on Jul 24, 2009 19:15:29 GMT -5
Yeah I'm down Dave, I'll just copy what SP does again. Ok he said you did real well on it. Seems like we have found something that might work for you. Keep up the good work! This will be even lower volume for the first 4 weeks (600 reps) vs (797) Sounds good Dave. Our first 4 weeks of our last cycle was reduced volume, and I felt like I built lots of strength during that. Thanks! |
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Deleted
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Post by Deleted on Jul 28, 2009 1:08:03 GMT -5
I'd like to take a look at the program if possible.
THanks
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Post by davebates on Jul 31, 2009 1:02:23 GMT -5
I'd like to take a look at the program if possible. THanks Contact me by email, it's not much work. |
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Deleted
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Post by Deleted on Aug 23, 2009 9:33:00 GMT -5
i have a few week left on dave tate' s 5-3-1 program i am going to start back on sheiko style of training. do you need someone that has been doing sheiko straight for a while. my lifts are 575, 450, 515.
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Post by joeldibattista on Sept 19, 2009 22:13:36 GMT -5
I've just finished a cycle where I did Dave's reduced volume prep cycle (600 lifts) and a modified 3 week comp cycle.
10kg squat PB, 5kg bench PB and 5kg deadlift PB for 20kg total PB.
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spsfw
Full Member
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Post by spsfw on Sept 20, 2009 1:02:22 GMT -5
yeah- seems to work great. I was good for PRs, I just couldn't hit depth in the squat. Bench was up 16lb!
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Post by joeldibattista on Sept 20, 2009 1:03:06 GMT -5
yeah- seems to work great. I was good for PRs, I just couldn't hit depth in the squat. Bench was up 16lb! There was even more there sir! |
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Post by benburgess on Sept 20, 2009 8:46:29 GMT -5
yeah- seems to work great. I was good for PRs, I just couldn't hit depth in the squat. Bench was up 16lb! Steve i seen 2 of your sq videos they were in mate you got your pants pulled down there imo. You'd get them in the UK or at the worlds. |
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spsfw
Full Member
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Post by spsfw on Sept 20, 2009 20:27:56 GMT -5
thanks Ben, my problem is that once my pants have been pulled down I need to learn to go a little further so that they stay on for the next attempts.
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Post by deathevocation on Oct 4, 2009 1:07:12 GMT -5
Just read this - so SP/Joel did the first 4 weeks of this progam after which they did a modified comp cycle and got good results. Did you both start straight after nationals on this?
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Post by davebates on Oct 5, 2009 12:38:46 GMT -5
From virgile lebrun
Hi Dave,
Test day went well, took me around 2h45. I modified it very slightly and it went like this:
Squat: 235x1, 245x1, 265x1, 285x1, 300x1PR (hardest rep I have ever done)
I almost put 305 but I'm happy I did not because I think I would have failed.
BP: 150x1, 160x1, 170x1PR, 185xmiss, 175xmiss
After the 170x1 I decided to go for broke, I did not want the accumulated fatigue to prevent me getting 185. When it came within an inch of my chest it was clear that I was not going to make it so i did not fight and let it on the pins. I decided to try 175 because I felt I might still have 5 pounds got it up about 2 inches and then it would not move.
DL: 265x1, 285x1, 305xmiss, 305x1
This is were I modified it the most. I had been in the gym for about 2:15 hours after the warm-ups and was getting tired so I did not want to take more than 3-4 attempts. After 285, it was clear that 295 was in the bag so I jumped straight to 305 for my last attempt. I think I missed because of grip. I got pissed and pulled the second one within a minute and my hand was getting open at the top.
Overall: SQ+15lb all time PR, BP+5lb all time PR, DL+20LB since last cycle-10lb from my all time PR (that was done with straps).
Quite happy on my progress especially on the squat.
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Post by robwhite on Oct 13, 2009 10:52:17 GMT -5
Dave, on the spreadsheet for this new reduced volume program, i noticed in Weeks 9 and 10 in bright font there is SS Bar Good Mornings on Fridays. Does the fact that its in a bright font colour indicate something special about it - e.g. its optional?
If i do not have an SS Bar, i presume i can just swap it out with another posterior chain SPP execise. I'm lucky that i have GHR and reverse hyper benches in my gym, so i'm thinking those weeks i could use those.
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Post by davebates on Oct 13, 2009 14:26:50 GMT -5
Dave, on the spreadsheet for this new reduced volume program, i noticed in Weeks 9 and 10 in bright font there is SS Bar Good Mornings on Fridays. Does the fact that its in a bright font colour indicate something special about it - e.g. its optional? If i do not have an SS Bar, i presume i can just swap it out with another posterior chain SPP execise. I'm lucky that i have GHR and reverse hyper benches in my gym, so i'm thinking those weeks i could use those. |
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Post by robwhite on Oct 14, 2009 12:04:18 GMT -5
OK cheers Dave
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