Sheiko cycle complete, what now?

[Deleted]

Hi


I've not pretty much finished my "13 week beginner non-equipped cycle".

Have done my squat and deadlift 1 rep max, and have increased 10kg on each of them, possibly a little more in me on the deadlift but I kept it as a 10kg PB. Will be doing my bench tomorrow.


Since iv'e made these gains, Its best that I stay with sheiko?

I'd like to try a different sheiko cycle to that of the beginners one though, would 29/37/32 be ok?

Cheers lads

[Deleted]

I pretty sure 29/37/32 is basically what Dave's 13 week program is. I'm not expert, but if you made gains, why not take a week deload and start it all over again. If it works, stick with it. That's what I plan on doing. Congrats on the PBs too!

[Deleted]

Jan 20, 2010 11:43:02 GMT -5 @gatorman2k6 said:

I pretty sure 29/37/32 is basically what Dave's 13 week program is. I'm not expert, but if you made gains, why not take a week deload and start it all over again. If it works, stick with it. That's what I plan on doing. Congrats on the PBs too!

Cheers mate

Yeh I know Daves was based off that, but I didn't feel my deadlift's progressed greatly from it, so i'd like to see how 29/37/32 fairs..

or are there any other recommended cycles?

[benburgess]

Fantastic gains, I'd love a 30kg pb.

What rating does your new total put you at? If you don't know, what is your total and at what BW?

[Deleted]

I'm new to powerlifting benburgess, so I'd imagine my gains will start to slow soon. I'm not very strong yet, but plenty of time in this business

I'm weighing in at 100kg
Squat - 190kg
Deadlift - 220kg
Bench - Still to test 1rm (tomorrow), but for arguments sake lets say 130

That gives me a total of 540kg with just a belt

[benburgess]

Thats a great foundation bud dont worry about that - solid sq.

Either re-run Daves 13wk or you can try #29, #37, #32 no worries. If you feel plenty fresh at the end of the #37 you could go #29, #37, #37, #32. Switch up the lower SPP and/or the upper GPP excersises every cycle to keep things more interesting if that bothers you.

Repeat at least until you total CMS (> 660 kg). Happy days

[Deleted]

Jan 20, 2010 14:36:21 GMT -5 benburgess said:

Thats a great foundation bud dont worry about that - solid sq.

Either re-run Daves 13wk or you can try #29, #37, #32 no worries. If you feel plenty fresh at the end of the #37 you could go #29, #37, #37, #32. Switch up the lower SPP and/or the upper GPP excersises every cycle to keep things more interesting if that bothers you.

Repeat at least until you total CMS (> 660 kg). Happy days

Sounds good too to me mate

I think my first meet is going to be around May sometime, so would it be best to run the 12 weeks, then test maxes again - then go from there - bare in mind, if my meet will be around a month and a bit after that, would it be better to keep running until then?

[joeldibattista]

Congrats, those are awesome gains.

If it ain't broke, don't fix it - I would repeat again.

[benburgess]

Jan 20, 2010 15:46:42 GMT -5 @crouchmagic said:

Jan 20, 2010 14:36:21 GMT -5 benburgess said:

Thats a great foundation bud dont worry about that - solid sq.

Either re-run Daves 13wk or you can try #29, #37, #32 no worries. If you feel plenty fresh at the end of the #37 you could go #29, #37, #37, #32. Switch up the lower SPP and/or the upper GPP excersises every cycle to keep things more interesting if that bothers you.

Repeat at least until you total CMS (> 660 kg). Happy days

Sounds good too to me mate

I think my first meet is going to be around May sometime, so would it be best to run the 12 weeks, then test maxes again - then go from there - bare in mind, if my meet will be around a month and a bit after that, would it be better to keep running until then?

You are int UK right? What meet are you doing? GBPF right?

You got two options really, lets say you have 16 training wks from next week:

a) run 3 prep cycles (e.g. #29, #37, #37) then a comp cycle - #32. Thats exactly 16 wks.

or

b) Run say 1.5 comp cycles (e.g. 1st 2 weeks of #29, then full #37) then Wk 1 of #32.

Then another 1.5 prep cycles (as above) with the new maxes and then an abbreviated comp cycle (say, the last 3 wks of Daves 13wk)

EDIT - looking at that, at this early stage, i think option a is way simpler and should work out fine.

[Deleted]

Jan 21, 2010 15:16:49 GMT -5 benburgess said:

Jan 20, 2010 15:46:42 GMT -5 @crouchmagic said:

Sounds good too to me mate

I think my first meet is going to be around May sometime, so would it be best to run the 12 weeks, then test maxes again - then go from there - bare in mind, if my meet will be around a month and a bit after that, would it be better to keep running until then?

You are int UK right? What meet are you doing? GBPF right?

You got two options really, lets say you have 16 training wks from next week:

a) run 3 prep cycles (e.g. #29, #37, #37) then a comp cycle - #32. Thats exactly 16 wks.

or

b) Run say 1.5 comp cycles (e.g. 1st 2 weeks of #29, then full #37) then Wk 1 of #32.

Then another 1.5 prep cycles (as above) with the new maxes and then an abbreviated comp cycle (say, the last 3 wks of Daves 13wk)

EDIT - looking at that, at this early stage, i think option a is way simpler and should work out fine.

Yeh as I was reading I thought a was sounding way simpler!

I'm living in Wales at the moment, so will be the WSA

Cheers for that mate, appreciated

[Deleted]

Ok... change of plan ben, wondering if you could help me out..

looks like ill be entering a comp on feb 14th, theres no record for 110kg class so if i go I might get it, lol

whats best to do training wise?

whats best to do

[benburgess]

3 wks away and you just hit maxes? Last 3 wks of #32 then.

[Deleted]

Rightio, and I'm guessing that's with the old maxes too?

Cheers

Was not axpecting em be entering a comp, just doing it for the experience then ill start the next cycle when I'm done

[joeldibattista]

Use your new maxes.

[Deleted]

Didn't see the spelling mistakes in my last post, sorry was written on my phone! haha


Ok joeldibattista - i'll use the new ones, thanks

Cheers for the help guys

[Deleted]

Ok - I did my comp, and went for the same PBs I had three weeks ago -

I got the deadlift and bench fine, but my squat I failed, which is weird because I had it fine 3 weeks ago, here's possible reasons? :
- Starting weight too low - perhaps I should have gone 170-180-190? 170 to 190 is a big jump
- My warming up wasn't great, a bit rushed, and I'm used to a lot more
- First time squatting in comp, and the racks in the gyms I use all have mirrors in front of them, I know this is bad, but I don't have a choice at the gyms I train - its different going from squatting looking into a mirror then squatting without one
- I did a further 3 week deload (the last 3 weeks of 32) - this training was very easy, maybe thats a reason?


Anyway, it hasn't bothered me because it was my first competition, and was going to experience it, my next competition in August is where ill be going all out


Heres my question

What squat number should I use, I got the 190 3 weeks ago, and programmed the last 3 weeks of 32 with 190 - so should I use that?

Cheers

[joeldibattista]

I would use the 190.

20kg jump to 190 is a bit big, but should be manageable.

[Deleted]

Yeh, thats what I was thinking, cheers Joel

I think the going from squatting watching in a mirror to without a mirror looking into a crowd was a big part of it, it felt quite different! but i'm not going to make excuses!

[davebates]

Jan 20, 2010 12:29:29 GMT -5 @crouchmagic said:

Jan 20, 2010 11:43:02 GMT -5 @gatorman2k6 said:

I pretty sure 29/37/32 is basically what Dave's 13 week program is. I'm not expert, but if you made gains, why not take a week deload and start it all over again. If it works, stick with it. That's what I plan on doing. Congrats on the PBs too!

Cheers mate

Yeh I know Daves was based off that, but I didn't feel my deadlift's progressed greatly from it, so i'd like to see how 29/37/32 fairs..
Give it a go, it's a great combo!


or are there any other recommended cycles?

[Deleted]

Feb 15, 2010 7:08:59 GMT -5 @crouchmagic said:

I think the going from squatting watching in a mirror to without a mirror looking into a crowd was a big part of it, it felt quite different! but i'm not going to make excuses!

Is the rack setup so that you could move the bar holding hooks to the opposite posts and be facing the opposite direction?