Training for Nationals, cycle advice

[Deleted]

I'm training for Nationals which is in 13 weeks (13 weeks until the week of the competition, so 12.5 training weeks)
I have past experience with Sheiko, I ran different cycles for the better part of a year, and dabbled here and there after that. Mostly writing my own stuff similar to the sheiko set up.
Background, numbers wise I'd be considered a MS raw by 5kg at 82.5.
I've done #29 before and didn't really notice much, I thought it was pretty easy, I was training pretty high volume before that though with a powerlifting/weightlifting mix. Most of my experience is off of the cms/ms prep program, I never had much success with hte peaking portion of it, but it's probably because I didn't know what I was doing

I started #37 this week to get back in the swing of things (I was strictly weightlifting for the last 2 months)
My next question is, where should I go after this 4 weeks? #30? cms/ms prep? Should I follow this with #32? the cms contest cycle?

Any help would be greatly appreciated!
Thanks!

[joeldibattista]

Hey Evan, you're quite a highly rated lifter if I remember correctly. Perhaps you could run #30 > #31 > #32 which is a 12 week cycle.

[Deleted]

I have a 670kg raw total at 82.5, 750-770 in single ply.
I was looking at 30-31-32 actually, I thought it looked pretty solid. Would you suggest gear throughout once a week?
70-wraps
80-loose bottoms/wraps
85-comp bottoms/wraps
90+ full gear?

sumo puller, very wide and upright...loose bottoms on my full rom pulls?

Oh and I should mention, since I took a break from pl to do oly for a few months, I havent touched a belt..let alone wraps or suits, and most of my benching has been done legs up and/or narrow grip. Should I go right back into gear or maybe do my first cycle in a belt, or belt/wraps?
In the past I've spent a fair bit of time in equipment, so I don't think I need much "relearning time"

[benburgess]

Hey Dunner, you have come on some since you used to post on FI that is for sure.

Thats a bullit raw total matey, most people find 30-31-32 too brutal but if you respond well to high volume alongside higher intensity as well (i.e stuff at 90%) maybe it will work good for you.

You got the gear %'ages in line with what most guys here do, loose suit bottoms on the full rom pulls yep.

I think you could do #30 raw, #31 with at least 1 session for each lift equipped weekly, and the same with #32 with no worries.

[Deleted]

I'd do something different.
At your level Sheiko gives different plans, with higher %, and I think he is right. Cut off a little volume if you need, bud dont stick too much with too low%.
Take lugovaya plans, is a very good one, 4 days a week, intense and very well balanced.

[Deleted]

Some one calls this plans CMS 3. You may find in archive of old irbisclub web site or in sheiko calcolator exell page. Gear once a week, as it is written.
30/31/32 are great, but for weaker lifter, too much volume in only 3 days for a high rank like you.

[Deleted]

Thanks adogruzza, thats where I was confused. What plan based on rank, I know some people say it doesn't matter and you'll still gain off of a rated lifter plan, but I don't want to just "gain" I'm training for Nationals, I want as much as I can get.
I looked on the iribisclub but I can't seem to find it, would you have a link by any chance?

[Deleted]

Regarding the iribisclub site, I think it is no longer active and you can't download the programs anymore, but I'm not positive. Athos, from here, sent me the bench focused templates, but I do remember they had regular ones. You might have to get it from someone here who has saved them.

[Deleted]

mail me, i ll give you. [e-mail]

[benburgess]

Jan 8, 2010 9:24:59 GMT -5 @adogruzza said:

I'd do something different.
At your level Sheiko gives different plans, with higher %, and I think he is right. Cut off a little volume if you need, bud dont stick too much with too low%.

This is not always true.

Have you seen the Belayev plans? There are probably only a couple of lifters rated higher than him in the world.

The overall % is quite low on sq and DL, he does not ever go above 80% (although the bench % are quite a bit higher).

But he does a HUGE amount of volume. There is more than one way to skin a cat eh?

[Deleted]

Actually Belyaev training has not so much volume, compared to classic MSIC plans.
Take all other (there are a lot) routine of high rank lifters, all are with high %, many times on 90% and many many time doubles on 85%.

I think that b. plans are something particolar. By the way, if you train raw, on your raw max most of the times, staying alway at 75,80% could be a limit. If you got perfect technique you can go higher. (as sheiko wrote) On B. plans is depend on what % are taken, also.

[Deleted]

Jan 10, 2010 5:00:16 GMT -5 @adogruzza said:

Actually Belyaev training has not so much volume, compared to classic MSIC plans.
Take all other (there are a lot) routine of high rank lifters, all are with high %, many times on 90% and many many time doubles on 85%.

I think that b. plans are something particolar. By the way, if you train raw, on your raw max most of the times, staying alway at 75,80% could be a limit. If you got perfect technique you can go higher. (as sheiko wrote) On B. plans is depend on what % are taken, also.

Ado - Can you say a little more about your understanding of training raw with Sheiko. Do you know if Sheiko ever addressed if percentages should be adjusted with his plans for raw training? What kind of changes should be made for the lifter that trains and competes raw?

I've tried getting more info on training raw on the Russian forums, but just haven't gotten much feedback. Thanks!

[deathevocation]

I'll like to see the Belyaev training plans if someone can email them to me -

[e-mail]

Thanks.