Deleted
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Post by Deleted on Apr 13, 2010 0:48:29 GMT -5
No I meant Dave Bates, but I'm sure SP could recommend you something too. Cheers Joel but I don't have his e-mail. Thanks Ben. I have done double overhand in the past but I was so hardnosed about doing the Sheiko template as written so I could find any weaknesses and make amends there after. I am going to put heavy weighted dips in also as I find my lockout increases with these. Since my next comp is August 6th what should I do in between time till I start the 13 week cycle. Any ideas will be appreciated. |
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spsfw
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Post by spsfw on Apr 13, 2010 20:23:54 GMT -5
how many weeks? I would run through however many weeks you have as prep weeks. So- if you have 4 weeks plus 13, for eg, I'd run through weeks 1-4 then start the 13 weeker.
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Post by deathevocation on May 10, 2010 7:41:22 GMT -5
Just started this program and have one query (probably raised earlier in here). Are the board presses on shirt day meant to be done in the shirt? Might sound silly, but I've never done board presses in a shirt.
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Post by Deleted on May 22, 2010 3:15:08 GMT -5
What are good program after
12 wks Reduced volume Unequipment cycle???
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Post by michael on May 22, 2010 7:39:05 GMT -5
What are good program after 12 wks Reduced volume Unequipment cycle??? If you made gains on the first 12 week block run it again until you stop getting stronger. |
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Post by Deleted on May 23, 2010 3:25:57 GMT -5
What are good program after 12 wks Reduced volume Unequipment cycle??? If you made gains on the first 12 week block run it again until you stop getting stronger. And if not made gains? |
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Post by michael on May 23, 2010 6:42:16 GMT -5
If you made gains on the first 12 week block run it again until you stop getting stronger. And if not made gains? This is my 3rd block and I'm no expert but its hard to imagine someone not making any gains on any of the lifts. If this is the case I would try to figure out what was holdiing back progress on all three lifts. Is the volume still too high and recovery not sufficient? Are you changing the program prematurely and deviating from the plan? If you haven't run the 12 week block as laid out first you can't know what you need to change. What are your lifts and weight class? |
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Deleted
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Post by Deleted on May 23, 2010 12:13:12 GMT -5
This is my 3rd block and I'm no expert but its hard to imagine someone not making any gains on any of the lifts. If this is the case I would try to figure out what was holdiing back progress on all three lifts. Is the volume still too high and recovery not sufficient? Are you changing the program prematurely and deviating from the plan? If you haven't run the 12 week block as laid out first you can't know what you need to change. What are your lifts and weight class? Sorry but is the third time you do 12 wks Reduced volume Unequipment?...and are always enhanced in the 3 lifting? |
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Post by michael on May 23, 2010 20:54:58 GMT -5
This is my 3rd block and I'm no expert but its hard to imagine someone not making any gains on any of the lifts. If this is the case I would try to figure out what was holdiing back progress on all three lifts. Is the volume still too high and recovery not sufficient? Are you changing the program prematurely and deviating from the plan? If you haven't run the 12 week block as laid out first you can't know what you need to change. What are your lifts and weight class? Sorry but is the third time you do 12 wks Reduced volume Unequipment?...and are always enhanced in the 3 lifting? I'm not sure what you mean. This is the third time I have run the 12 week reduced program. I did one "mock" meet at my gym the first block. I had a meet on May 9th and had pr's in the squat and total. I will compete again July 18th. |
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Post by Deleted on May 24, 2010 4:12:15 GMT -5
Michael...What is your program from May 9 to July 18? Another 12 weeks Reduced volume Unequipment with the same Volume(in sets and reps) ?...
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Post by michael on May 24, 2010 12:02:54 GMT -5
Michael...What is your program from May 9 to July 18? Another 12 weeks Reduced volume Unequipment with the same Volume(in sets and reps) ?... I am running the last 8 weeks of the 12 week reduced as I did before. I made the adjustments i thought were needed. Even though my squat went up I lowered the weight because I struggled with the 410 %s. The bench I increased to the 290 max, as the bench was easy last block. The dead I have to keep lower at 570 because my competition max is much different than my weekly dead sessions. If I were to base it off the 600 I have done before I'd probably burn out. I cut out pulls to knees as I sdont think this benefitted me. I am pushing my triceps and doing hamstring work instead of gm; they overcooked my low back the first block. I am basically trying to mimic what I did on all the corer movements and tweaking what I feel I need to based off my many years of training. |
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Post by Deleted on May 25, 2010 2:04:23 GMT -5
Michael...But you're using the same exercises and the same sets number or ...?
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Post by Deleted on May 25, 2010 2:11:08 GMT -5
This is my 3rd block and I'm no expert but its hard to imagine someone not making any gains on any of the lifts. If this is the case I would try to figure out what was holdiing back progress on all three lifts. Is the volume still too high and recovery not sufficient? Are you changing the program prematurely and deviating from the plan? If you haven't run the 12 week block as laid out first you can't know what you need to change. What are your lifts and weight class? ...what was the improvement in the 3 lifting(Squat,Bench and Deadlift) in three successive blocks? |
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Post by michael on May 25, 2010 12:13:05 GMT -5
As I said earlier I have only had one meet after 2 blocks, I had a 15lb pr in squat and 25lb pr in my total. My bench is 5lb shy of tying a pr and the dead needs adjusting.
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Post by Deleted on May 26, 2010 6:04:38 GMT -5
Help!!!!....this week ending a block of 12 weeks Low Volume by Bates .... and 3 weeks after having a competition (single) Bench and later ,7 day ,(always single) one competition of Deadlift only thing you would do ? Excuse me for BAD English  |
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Post by benburgess on May 26, 2010 15:59:10 GMT -5
Help!!!!....this week ending a block of 12 weeks Low Volume by Bates .... and 3 weeks after having a competition (single) Bench and later ,7 day ,(always single) one competition of Deadlift only thing you would do ? Excuse me for BAD English Your english is fine, just chill out bud! As other people have said, after you find your maxes from the 12wk Low Volume then tell us and we can advise you. |
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Deleted
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Post by Deleted on Jun 8, 2010 23:05:20 GMT -5
Attention Dave Bates.
Is there a way as the author of the 12 week reduced volume cycle that you could protect the cells as everytime I print it out things seem changed.
Maybe only allow max entry and no lines added or removed.
For example there are some SS bar good mornings in week 10 , friday.
I have also noticed week 11 is different sometimes as well.
Thanks.
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Deleted
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Post by Deleted on Jun 9, 2010 3:15:03 GMT -5
Attention Dave Bates. Is there a way as the author of the 12 week reduced volume cycle that you could protect the cells as everytime I print it out things seem changed. Maybe only allow max entry and no lines added or removed. For example there are some SS bar good mornings in week 10 , friday. I have also noticed week 11 is different sometimes as well. Thanks. TRUE!!!Thx |
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Post by davebates on Jun 9, 2010 9:19:30 GMT -5
Attention Dave Bates. Is there a way as the author of the 12 week reduced volume cycle that you could protect the cells as everytime I print it out things seem changed. Maybe only allow max entry and no lines added or removed. For example there are some SS bar good mornings in week 10 , friday. I have also noticed week 11 is different sometimes as well. Thanks. TRUE!!!Thx Sorry guys I can not remember the password to fix it..... ugh! |
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Post by Deleted on Jun 9, 2010 17:17:42 GMT -5
Sorry guys I can not remember the password to fix it..... ugh! Dave, I also found week 8, day 3 was Bench, Squat, Bench which someone had moved from week 7, day 3. I wonder if you could just protect the cells now and reload the new copy to the site and remove the existing one. At the moment when people swap weeks around etc it plays havoc on a comp buildup. Thanks. |
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