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Post by Deleted on Dec 22, 2009 8:49:18 GMT -5
First off let me say that there is some really good information being shared here. I’ve learned a lot from poking around all these threads but I still have some basic questions. If it matters, I will be lifting raw.
If I run a series, say, 37 twice and 32 do I adjust my max for each cycle? If so, how do I do that?
As I understand it 32 is a peaking cycle. If I took 32 up to a meet how would I decide my lifts – at least my first two?
I see some threads talking about Test Day or Evaluation Day. Can someone expound on that and how you get to that point?
Thanks in advance for the help and happy holidays.
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Post by joeldibattista on Dec 22, 2009 18:05:52 GMT -5
If I run a series, say, 37 twice and 32 do I adjust my max for each cycle? If so, how do I do that? No, you will run the 37 twice with the same maxes. If you read the original #32, you will see that he has you go for 105% lifts in week 1 and then use these new maxes for the rest of the cycle. However, Dave has had the best results from his lifters if they just go to 95% on week 1. In conclusion, you will use the same maxes for the full 12 weeks. One thing I found tough to get around when I first started Sheiko was the thought that you always had to be increasing maxes to get stronger, which is not the case. In fact, due to fatigue accumulation, the weights in the second #37 block may actually feel harder than the first block even though the weight is the same. This is counter intuitive no? At that very point you may actually be weaker, but it is once you run the full #32 and deload properly that you will super compenstate and end up stronger. As I understand it 32 is a peaking cycle. If I took 32 up to a meet how would I decide my lifts – at least my first two? Run it the same as you see as the Skills Evaluation on week 1 – at least up to 90% which is a decent number for your last warmup. Then you can work out your three attempts from there. I see some threads talking about Test Day or Evaluation Day. Can someone expound on that and how you get to that point? So a Test Day would be at the end of the #32 – either a comp or a gym session where you go for some new maxes. A Skills Evaluation is something that you do before the Test Day (week 1 of #32 for instance) to gauge “where you’re at”. As I mentioned before, Dave has found it best to only go to 95% on this day. One thing my training partner and I have noticed is that if you can hit 95% on your Skills Eval comfortably, you’re more often than not headed for a new PR on Test Day. This is because the Skills Eval is done right after 8 weeks of prepatory training with only a single “deload” day – in other words, you’re pretty beat up at this stage and 95% might feel like 100+% fresh. |
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Post by Deleted on Dec 23, 2009 16:05:08 GMT -5
Wow. Thanks for that great explanation. I'm still trying to grasp this but I think I'm starting to get it.
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Post by Deleted on Dec 25, 2009 21:36:17 GMT -5
No, you will run the 37 twice with the same maxes. If you read the original #32, you will see that he has you go for 105% lifts in week 1 and then use these new maxes for the rest of the cycle. However, Dave has had the best results from his lifters if they just go to 95% on week 1. In conclusion, you will use the same maxes for the full 12 weeks. Hmm. If that's the case, then I have been going about this all wrong. What would be the detriment of increasing the maxes each cycle? |
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spsfw
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Post by spsfw on Dec 26, 2009 18:44:26 GMT -5
The science of Sheiko programming is lost if you don't use accurate 1rms. If you bump them up and make the 1rms too high then the % will all be too high as well. I have moved 1rms up before without testing, but only in the case where I get a big jump in my equipped lift, but I haven't been able to test my raw lift- in that case I only bump it up in a small conservative way- sticking with a number I know I can get.
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