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Post by michael on Feb 14, 2010 11:19:58 GMT -5
I am looking for some input regarding missed reps. I ran my first sheiko 12 week reduced volume block and ended with 410(pr)-280-560. I made all my reps with little to no problem. I just started my 3rd week of the 13 week no equip cycle using my new %'s. Previously in the squat I used 360 as a max after doing 380. For this 13 week cycle I used the 410 as suggested. I just got crushed. I am not ill and I feel fairly fresh with a little low back fatigue. I wasn't extremely focused but I was more than prepared or so I thought. I was supposed to hit 325x4x3 then 285x4x5. Aftr the first 285 triples I knew I was in trouble. I went on to do 325x2x3,325x2,325x3x1. When I came back I only did 285x3x3. I wanted some input on how to better manage days like this or if I should be scaling back the %'s altogether. On previous routines I was never really obligated to get a certain number of reps so if I was feeling off or needed to redo my #'s it was no big deal. But with sheiko it is all laid out and very detailed. Any thoughts would be appreciated.
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Post by benburgess on Feb 14, 2010 12:02:30 GMT -5
Find this quite wierd I do...I can't remeber ever having missed a rep on a prep cycle. I think if it happens regulalrly you need to look at your programming.
Having said that, there is a translated email somewhere where Unc B says that the cycles should have some flexibility and you should be able to increase/decrease training weights by 5kg on the day depending on how you feel.
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Post by michael on Feb 14, 2010 13:45:56 GMT -5
Thank you.
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Post by michael on Feb 14, 2010 13:50:13 GMT -5
As an after thought to missed reps. If it is just a bad day wouldn't top set volume take priority?
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Post by benburgess on Feb 14, 2010 16:27:52 GMT -5
Not sure what you mean by top set volume but I think Boris' assertion is that the volume is the more important factor (rather than load).
Say for example you had 100 x 5 x 3 programmed, but couldnt do it.
Either you could take more sets to compensate, whilst still getting all 15 reps in (i.e. 100 x 7 x 2, 100 x 1) or you could drop the weight by 5kg or so and keep set/rep scheme the same (i.e. 95 x5 x 3).
As long as its not happening regulalry it should be ok.
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Post by joeldibattista on Feb 15, 2010 4:19:35 GMT -5
So your max is 380 and you're using 410 as your max?
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Post by michael on Feb 15, 2010 14:36:41 GMT -5
No. Before the first 12 week reduced I hit a 380 squat but used 360 to be safe. On the test week I did a 410 pr squat thus I used the 410 to plan my 13 week no equipment cycle.
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Post by Deleted on Feb 15, 2010 21:45:01 GMT -5
I also remember reading that Boris suggests to add or reduce "working" set weight by 5% if the athlete is feeling energetic/flat.
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Post by benburgess on Feb 16, 2010 18:09:56 GMT -5
No. Before the first 12 week reduced I hit a 380 squat but used 360 to be safe. On the test week I did a 410 pr squat thus I used the 410 to plan my 13 week no equipment cycle. What is your conditioning / work capacity like? |
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Post by michael on Feb 16, 2010 21:54:51 GMT -5
I feel I am above average if that helps. I can keep a brisk pace and usually get my sessions done in a little over 90 minutes. The 12 week cycle was fine. I adapted to the squat weel for being a natural puller. The bench and dead work were no problem. I have never had issues in the past until I hit the 3rd week of squats/deads on the 13 week no equip cycle. I am a lean 165er, prob around 6-7% bodyfat. I am athletic and very rarely get outworked. Maybe its just all the snow shoveling on the low back but the squats at 305 and 325 were quite a jump from the 252 and 285 I was working with last cycle.
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Post by deathevocation on Feb 17, 2010 6:05:07 GMT -5
I skipped some 80% squat triples last year in a poor training session (yes they were based on actual maxes). I put it down to long (& stressful) work hours, poor rest and eating in the week leading into that doomed session. Haha. Other than that, no problems.
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Post by michael on Feb 18, 2010 11:55:51 GMT -5
Went back to 12 week reduced with new maxes and it went much better already. My top squat set on the 13 week would have been 308x4x4 as opposed to the 308x2x3 I did today. I think I will keep bench volume from 13 week because I don't seem to struggle nearly like I did with squat and dead. Prob because of relative weight. I added a few of my own wrinkles in the assistance work. I have 8 weeks to get back on track.
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