Another question

[Deleted]

When I was training using a Westiside template I read everything I could and talked to a bunch of people. One of the things I learned was that when I could squat "X" I could do goodmornings with "Y" and box squats with "Z". Therefore if I could raise my good mornings and box squats a certain amount I knew, without taking a free squat that it would improve.

Now that I am looking into more Sheiko stuff and I see how the percentages and sets and reps are waved, would it make sense that if my training weights were higher over time that I could see a certain max lift increase? For example, if I am using 80% of a 600 squat and instead of taking a max test I could increase my weights used from cycle to cycle I could get a rough estimate of my max squat. So if I was using 480 for my squats with a max of 600 over time and through several cycles I bumped my training weights up to say 500 and did all the sets and reps as prescribed could I assume a 625 or so squat?

[Deleted]

I would say NO. I have trained WS and I always needed to squat to truely test my strenght. I found my box squat would go up but my geared max wouldn't because the form is different from box to free squat with stetch reflex etc.
Sheiko is no different in that you should test your max between the cycles as mini goals and so the body feels maximum load stess from time to time. It also gives you feedback as to is the program working for you. So test your maxes as uncle Boris says.

[joeldibattista]

No, I think you are totally missing the point. The training is not about hitting certain numbers in the gym to do X - you work on %ages based on REAL maxes to build strength.

ANYONE can do 5x3x80% any day of the week. That is not the point. It's the overall volume and programming that builds your strength.

[Deleted]

Remember that Sheiko wrote (more than once) that his athelt (far from meet) could:

1) increase workload of 5% if they feel able to complete all the volume planned, of corse in a good tech way (I suggest)

2) decrease if is a "no day" by 5% or by 1 reps, adding sets in order to reach all the volume planned.
I think volume and speed are the key.

[benburgess]

Dec 31, 2009 18:00:17 GMT -5 joeldibattista said:

No, I think you are totally missing the point. The training is not about hitting certain numbers in the gym to do X - you work on %ages based on REAL maxes to build strength.

ANYONE can do 5x3x80% any day of the week. That is not the point. It's the overall volume and programming that builds your strength.

Yeah exactly. Its not as clear cut as you describe, the gains you get are a function of conditioning/fatigue accumulation/supercompensation and rest/recuperation etc.

Often, 80% say, 8 wks, into the cycle will actually feel than it did in the 1st week but you will still see a big gain once you deload and peak.