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Post by Deleted on Oct 21, 2009 10:50:26 GMT -5
Hey guys just about to start the 13 week cycle that's on this forum. My numbers are: squat 180, deadlift 210 and bench 125. I take it this is the best program to run first, the non equipped one of course. When entering the maxes, for squat and deadlift, would it be ok to knock say 10kg off the max,, so istead of 180 for squat, I'd enter 170, and deadlift 200 instead of 210? Or possibly just 5kg? The reason I ask this is because I ran a smolov cycle a few months ago, well the base mesocycle which lasted for 4 weeks. When I started, I entered my 1 rep max as 140, which I could do 2 reps with. After I had finished the program, I tested my 1rm, and it was 180kg, which in my eyes was a very nice gain. So judging from the progress I made on smolov by entering slightly less for my 1rm, would it be beneficial to do the same for this sheiko 13 week program? I would keep the same for bench as looking over the numbers, I feel I can handle that well. Numbers are kg not pounds Cheers guys, your opinion is much appreciated  |
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Post by deathevocation on Oct 21, 2009 17:09:41 GMT -5
I'll let David or someone else answer your query but that's a great result on the Smolov.
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Post by benburgess on Oct 21, 2009 18:06:29 GMT -5
Hey guys just about to start the 13 week cycle that's on this forum. My numbers are: squat 180, deadlift 210 and bench 125. I take it this is the best program to run first, the non equipped one of course. When entering the maxes, for squat and deadlift, would it be ok to knock say 10kg off the max,, so istead of 180 for squat, I'd enter 170, and deadlift 200 instead of 210? Or possibly just 5kg? The reason I ask this is because I ran a smolov cycle a few months ago, well the base mesocycle which lasted for 4 weeks. When I started, I entered my 1 rep max as 140, which I could do 2 reps with. After I had finished the program, I tested my 1rm, and it was 180kg, which in my eyes was a very nice gain. So judging from the progress I made on smolov by entering slightly less for my 1rm, would it be beneficial to do the same for this sheiko 13 week program? I would keep the same for bench as looking over the numbers, I feel I can handle that well. Numbers are kg not pounds Cheers guys, your opinion is much appreciated Unless you are not confident of hitting them maxes right now (i.e. they are not recent or they are predicted) i would leave them as they are. Daves 13wk is designed as an introductory Sheiko cycle and has slightly less volume and intensity than some other cycles so i would say you will be ok providing your work capacity is at least reasonable. The 13wk has a conditioning week as the 1st week right? Yeah i would say you will be fine. Sheiko demands commitment and work but it is not as intense and draining as smolov by any means but it is a lot more sustainable. Smashing sq gain though mate. Big Spurs fan are you? |
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Post by joeldibattista on Oct 22, 2009 0:34:13 GMT -5
I agree with Benny - if they are true maxes, then there is no need to reduce. I have never missed a lift in the prepatory block with Sheiko. It's completely different to Smolov, where the numbers are just mental.
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Post by Deleted on Oct 22, 2009 5:10:55 GMT -5
Cheers for the replies lads benburgess, actually im not a football fan at all! Just a nickname I was given when I was younger, which has stuck! Ok I think I will go by the true maxes then. The only reason I had doubt was because I saw on a few other forums, t-nation I think, some guys said to knock the squat and deadlift down a few kg. Looking forward to getting startred now |
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Post by Deleted on Nov 20, 2009 18:39:16 GMT -5
Sorry to bump, but I have another question, and didn't want to start a new thread when it would fit here fine.
Im 5 weeks into the beginner program unequppied - and really enjoying it
When I finish, and have retested my maxes, im unsure where to go from there? What program would be best?
Thanks
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Post by joeldibattista on Nov 20, 2009 20:53:01 GMT -5
Well I don't always take my own advice, but if the program is going well and you gain well from it, why not just run it again?
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Post by benburgess on Nov 21, 2009 15:15:51 GMT -5
Well I don't always take my own advice, but if the program is going well and you gain well from it, why not just run it again? Agreed...plus you have 2 months to go before you start to need worrying about whats next. Glad to hear its going well. |
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