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Post by benburgess on Dec 14, 2009 14:26:49 GMT -5
My comments were tongue in cheek and I hope I didn’t offend anyone. Certainly not me bud.  |
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Post by Deleted on Dec 14, 2009 17:00:18 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. I'm heading into week 4 and I subbed the flies because they tear my shoulders up. I do light Alt. DB OHP and they have been working out ok. BP is getting hard though. I used floor presses instead of Board/Pin press a few times. So far so good though |
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Post by davebates on Dec 18, 2009 14:47:51 GMT -5
My comments were tongue in cheek and I hope I didn’t offend anyone. Certainly not me bud. |
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Post by joeldibattista on Dec 18, 2009 21:22:03 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. What about pushups instead of the flies? I don't do any GMs anymore as they aggrivate my lower back, I've been doing RDLs instead and they seem to be working well for me - the key to the SPP is to indentify what your weakness is and pick an exercise that targets that. I'm heading into week 4 and I subbed the flies because they tear my shoulders up. I do light Alt. DB OHP and they have been working out ok. BP is getting hard though. I used floor presses instead of Board/Pin press a few times. So far so good though |
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Post by davebates on Dec 18, 2009 23:55:45 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. How heavy are you going on the fly movement? The squats are KILLING my golfer's elbows for sure! Your hands sound like they are in a little too close. How about moving your grip out a finger or two? I am starting to get a bit beat up in low back so not sure about keeping GM on next cycle. How heavy are you going on these vs your squat max? I am actually starting to like squatting alot. It's a good sign  |
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Post by Deleted on Dec 19, 2009 8:31:47 GMT -5
What about pushups instead of the flies? Thanks, I thought about push-ups but I figured some light OH work couldn't hurt. I need to get a dip station I would like to sub them. I rotate RDL and GMs. I really like RDLs. |
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Post by michael on Dec 20, 2009 22:35:53 GMT -5
I use 35lb db on flies, easy. I was using 135-165lbs on gm; my max squat is 380-405. I've been subbing rev hyper for now. I will try to adjust my squat grip.
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Post by Deleted on Dec 21, 2009 19:44:41 GMT -5
Hi guys, I have a period of 8 weeks between when I finish my current raw cycle and when I start the 13 week reduced vol equipped cycle before 2k10 nationals and am looking for some ideas on what I should do. Ideally I'd like to do an equipped cycle and test maxes at the end to give some accurate figures to base the 13 week reduced vol equipped off. One idea I had was to run the first 4 and last 4 weeks of the reduced vol equipped.
Thanks in advance.
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Post by davebates on Dec 21, 2009 22:15:00 GMT -5
Hi guys, I have a period of 8 weeks between when I finish my current raw cycle and when I start the 13 week reduced vol equipped cycle before 2k10 nationals and am looking for some ideas on what I should do. Ideally I'd like to do an equipped cycle and test maxes at the end to give some accurate figures to base the 13 week reduced vol equipped off. One idea I had was to run the first 4 and last 4 weeks of the reduced vol equipped. Thanks in advance. One idea I had was to run the first 4 and last 4 weeks of the reduced vol equipped. that will work fine...... |
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Post by Deleted on Dec 22, 2009 0:16:52 GMT -5
One idea I had was to run the first 4 and last 4 weeks of the reduced vol equipped. that will work fine...... Thanks Dave |
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Post by michael on Dec 22, 2009 12:56:25 GMT -5
Well, next week is skills evaluation and I just pulled today and it wasnt too encouraging. I had to go 460x2x2 and they werent anything special. Between April and October this year I was pulling every week from the floor working up to a rep max (a la 531) and I routinely hit between 460x6 when I started and finished with 480x8. I'll stay the course but I am aprehensive to say the least. My 235x2x2 bench felt easy, I def expect to up my bench by at least 10lbs after this 12 week program.
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Post by joeldibattista on Dec 22, 2009 18:10:30 GMT -5
Michael - please understand that you have accumulated a large amount of fatigue now and you are actually probably weaker. 85% doubles should feel very tough at this stage, where they would be easy when fresh.
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Post by Deleted on Dec 22, 2009 20:01:02 GMT -5
Agreed - During one of my first Sheiko cycles I remembering feeling properly worn out by week 8, but then was quite happy when I ended up putting 50 pounds on my total after the last four weeks. The last two cycles I've managed to stay much fresher from concentrating on recovery methods such as foam roller, massage, contrast showers, etc.
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Post by michael on Dec 23, 2009 11:17:53 GMT -5
Michael - please understand that you have accumulated a large amount of fatigue now and you are actually probably weaker. 85% doubles should feel very tough at this stage, where they would be easy when fresh. Thank you for the input. I hope you're right. |
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Post by michael on Dec 23, 2009 11:27:47 GMT -5
Dave, I am in week 8 of the 12 week reduced program and I am trying to look ahead for my next move. After I finish this cycle I should have 14- 15 weeks before my next meet in April/May. Should I be looking to take a week off and start another 12 week with new percentages and adjustments? And if so how would i handle that additional week (or two) before the meet? Just trying to stay on top of things.
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