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Post by Deleted on Oct 19, 2009 4:23:12 GMT -5
I'm coming off a meet (yesterday) and I want to enter a push/pull in Nov 21. Which would be best for the next four weeks leading into it? I used the Sheiko week contest prep off Elitelfits going into yesterday and I hit PRs in Sq (+20lbs) and DL (+30lbs). I would like to pull the same on Nov 21st
Thanks in advance
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Post by davebates on Oct 19, 2009 8:16:35 GMT -5
I'm coming off a meet (yesterday) and I want to enter a push/pull in Nov 21. Which would be best for the next four weeks leading into it? I used the Sheiko week contest prep off Elitelfits going into yesterday and I hit PRs in Sq (+20lbs) and DL (+30lbs). I would like to pull the same on Nov 21st Thanks in advance
you can repeat the last 5 weeks of the one you did, starting with wednesday. On skills eval day only go up to 90% instead of 95%. |
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Post by Deleted on Oct 21, 2009 3:47:19 GMT -5
Great, that's what I'll do thanks.
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Post by Deleted on Nov 23, 2009 4:47:39 GMT -5
Thanks Just a quick follow up. My meet was Sat and I hit PRs in both BP (369 from 347) and DL (584 from 579). Next meet is March 20, I think I'm going to go with 29 befor the 13 week cycle next. What do you think?
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Post by benburgess on Nov 23, 2009 13:24:55 GMT -5
Thanks Just a quick follow up. My meet was Sat and I hit PRs in both BP (369 from 347) and DL (584 from 579). Next meet is March 20, I think I'm going to go with 29 befor the 13 week cycle next. What do you think? good work on the prs, especially bench. #29 is a DL specialisation block... Do you feel like u need this particularly? |
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Post by Deleted on Nov 23, 2009 16:28:57 GMT -5
I didn't realize it was DL specialization. I really just noticed the overall the volume was lower. Now you having me thinking. I wouldn't mind a BP specialization for the next cycle. I want 400/500/600 in March. I'm currently at 473/369/584 so I am close. If I need to focus on any of the 3 I think BP is probably the one I should go with. Which has the BP focus? There is one areund Eric T., right?
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Post by benburgess on Nov 24, 2009 14:16:14 GMT -5
There is a routine or two floating about that is desinged purely for benchers but i am not aware of a 3 lift cycle that has got a particular focus on bench.
If you fancy a lower volume cycle i just got some pretty good results of a slightly lower volume #37 that Dave wrote, it is not the one on the forum but i increased my raw bench by around 30lbs on a few cycles of that.
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Post by Deleted on Nov 24, 2009 21:45:20 GMT -5
"i just got some pretty good results of a slightly lower volume #37 that Dave wrote"
Sounds good to me! Can you post it?
Thanks, I appreciate it
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Post by joeldibattista on Nov 24, 2009 22:59:56 GMT -5
I had my best results off the routine Ben is talking of as well - I'll be running it after this block is complete.
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Post by Deleted on Nov 25, 2009 0:19:31 GMT -5
I'd be curious to hear about this routine as well.
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Post by benburgess on Nov 25, 2009 14:33:35 GMT -5
Well i am not sure this forum has a facility to attach stuff to threads lads. I guess Dave could probably do it as he has got admin rights. I could email the spreadsheet but last time i offered to do that (with the Belayev one) i ended up getting over 50 requests and to be totally honest it turned into a right ball ache!!!  |
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Post by Deleted on Nov 25, 2009 16:18:16 GMT -5
Thank I completely understand if you don't want to email it. If Dave can attach it that would be great if not I think I'm going to look into the 12 reduced volume cycle. Anyone here give that a crack?
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Post by michael on Nov 25, 2009 20:19:31 GMT -5
Thank I completely understand if you don't want to email it. If Dave can attach it that would be great if not I think I'm going to look into the 12 reduced volume cycle. Anyone here give that a crack? I am in week 5 of that program right now. Somfar my squat feels more confident and bench is coming along. I am concerned about my dead because I have the most success when I am pulling off of the floor every week but I intend on finishing it as prescribed before I decide. |
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Post by Deleted on Dec 10, 2009 3:52:38 GMT -5
There is a routine or two floating about that is desinged purely for benchers but i am not aware of a 3 lift cycle that has got a particular focus on bench. If you fancy a lower volume cycle i just got some pretty good results of a slightly lower volume #37 that Dave wrote, it is not the one on the forum but i increased my raw bench by around 30lbs on a few cycles of that. hi ben, are you able to attach that reduced 37 here somehow? i think attachments can be made when makign a comment. mark |
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Post by Deleted on Dec 10, 2009 8:31:01 GMT -5
i am a cms lifter what program would be good for me. i took some time of of sheiko and now have 13weeks under my belt. i tried the cms/ms cycle but beat me up within two weeks, i had to stop. i want to try the the low volume, could i benefit from this or should i do the original program posted on here. could i have failed the cms/ms cycle because i didn't have have enough time doing sheiko. it seems every cycle i run i get a new nagging injury. i just normally takes longer than two week.s
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Post by Deleted on Dec 10, 2009 9:03:55 GMT -5
I see that post is over a year old but I as well would I to see that revised 37 not to mention any other bench focused routines other than the one posted at Elite. There seems to be some stuff people hold close to their chest and I respect that but you guys are killing me...Sheiko 99! Share brothers and may the best man win.
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Post by benburgess on Dec 10, 2009 14:31:30 GMT -5
There is a routine or two floating about that is desinged purely for benchers but i am not aware of a 3 lift cycle that has got a particular focus on bench. If you fancy a lower volume cycle i just got some pretty good results of a slightly lower volume #37 that Dave wrote, it is not the one on the forum but i increased my raw bench by around 30lbs on a few cycles of that. hi ben, are you able to attach that reduced 37 here somehow? i think attachments can be made when makign a comment. mark Its Daves cycle matey, I know he is quite particular about what cycles he asigns to what lifters, not because he is being secretive or owt he just wants everyone to get the most appropriate cycle for their needs so best would be to contact him. Tell him its the #37 with 820 total lifts. I see that post is over a year old but I as well would I to see that revised 37 not to mention any other bench focused routines other than the one posted at Elite. See above, Dave no doubt has some bench focused routines also. There seems to be some stuff people hold close to their chest Like what? you guys are killing me...Sheiko 99! Share brothers and may the best man win. The reason you and 99.99999% of every other lifter ever has never seen that is because it was written by Joel and me and only me and him have used it (in slightly different forms). No-one is holding out on anything, as far as i can see there isnt a better resource available anywhere outside Russia where you can get help and information shared on this method of training. |
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Post by davebates on Dec 11, 2009 2:41:41 GMT -5
Thank I completely understand if you don't want to email it. If Dave can attach it that would be great if not I think I'm going to look into the 12 reduced volume cycle. Anyone here give that a crack? Hello everyone let me see if I can help sort things out bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=398&page=1this program is a little higher volume its the first one I posted 797 reps/1106 reps/571 reps After working with many lifters, they wanted something that would not take as long to complete. So I wrote this one the reps are around (i think) 600/797/571 bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=398&page=3Scroll down and look for my name and a excel file. The idea behind this one was to ease a lifter into a large load volume (800-1200 reps per month) I have many strong lifters that contact me but they are not able to handle the training volume. This is why I wrote this program. In addition, some did not need much training volume to build their strength. I will always test stuff many, many times before I publish it, I want to make sure it works for many different classifications of lifters! Now equipment lifting is a whole different ball of wax. It's still a work in progress. The stuff I have published does work for most lifters that try it. Thanks to the feedback of many lifters, these programs will keep changing and hopefully work even better. Keep in mind, we all have one common goal, to get stronger! The question you need to ask yourself is, what works for me? Hope this helps.....Dave |
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Post by Deleted on Dec 11, 2009 9:12:28 GMT -5
I totally agree with you Ben and think this forum rocks. My comments were tongue in cheek and I hope I didn’t offend anyone. Thanks for the information Dave and I certainly understand were you are coming from on publishing stuff.
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Post by michael on Dec 11, 2009 22:28:15 GMT -5
Entering week 7 on 12 week reduced program. So far the squat feels good, bench going well, not too sure about the deads yet. I miss pulling full range I think. The flies are getting a bit boring even though they have brought my pecs up. My left collar bone is killing me form an old injury at trap attachment; not sure if this is from flies or not. The squats are KILLING my golfer's elbows for sure! I am starting to get a bit beat up in low back so not sure about keeping GM on next cycle. I am actually starting to like squatting alot.
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