ATTN Eric Talmant: Q about 4 week transition cycle

[thesecondrei]

May you please post up a template of a 4 week transition cycle for both a rated lifter and a cms lifter? I have looked everywhere and am confused on what to do. Thank you so much in advance.

[davebates]

Feb 16, 2010 3:55:35 GMT -5 thesecondrei said:

May you please post up a template of a 4 week transition cycle for both a rated lifter and a cms lifter? I have looked everywhere and am confused on what to do. Thank you so much in advance.

try here
www.elitefts.com/sheiko/
there is also more information on this forum as well..

[thesecondrei]

Thank you for the link, but what I am talking about is the 4 week transition cycle that is not found on that site, usually eric does this transition cycle after maxing out as a type of deload/transitioning phase before jumping straight into another set of prep. cycles, I was wondering if you or Eric can post up an example template for a rated lifter and a cms lifter to clarify on how it looks like.

[joeldibattista]

I doubt he would do a full 4 week block of transition, but I could be wrong.

[thesecondrei]

Well maybe not exactly 4 weeks but somewhere around that mark, I was hoping if Eric or Dave can post an example template for rated and cms lifters if they can

[davebates]

Feb 16, 2010 16:25:21 GMT -5 thesecondrei said:

Thank you for the link, but what I am talking about is the 4 week transition cycle that is not found on that site, usually eric does this transition cycle after maxing out as a type of deload/transitioning phase before jumping straight into another set of prep. cycles, I was wondering if you or Eric can post up an example template for a rated lifter and a cms lifter to clarify on how it looks like.

Greetings... I'm his coach. we do not do that. If anything we take a few days off. (meet on Saturday, start back on Wednesday)That day start off working up to 70% based off the new maxes. Then the following week start back up again as normal..

hope this helps...

[thesecondrei]

Oh I see, does eric follow a specific set rep scheme for the 70% work or does he just go by feel?

[davebates]

Feb 17, 2010 1:07:35 GMT -5 thesecondrei said:

Oh I see, does eric follow a specific set rep scheme for the 70% work or does he just go by feel?

for the first two days back it's by feel...
Then it is time to go to work!

[Deleted]

Dave I think the confusion is because Sheiko talks about it in his book, and Eric says he does it on the St Louis Seminar DVD

My understanding of it, from what Eric says on the video, is that he works up between the 50-60% range. The transition period lasts between 1-4 weeks depending on how much fatigue is present.

He might have mentioned it on the DVD to illustrate what Sheiko has his lifters do? I dunno. But he definitely does mention it on the DVD. The fact he doesn't actually do it could mean he was just illustrating he was aware of the practice?

Jason

[Deleted]

Here is what I have. It only goes for 3 weeks.

Week #1
#1 (Mon)
1. Squat: 50% x 5; 60% x 4; 70% x 3 reps x 2 sets; 75% x 3 (18)
2. Bench: 50% x 5; 60% x 4; 75% x 3 x 3 sets (18)
3. Dumbbell Flyes: 10 x 5 sets
4. Good Mornings Standing: 5 x 3 sets
5. Weighted Sit-ups: 8 x 3 sets

#2 (Wed)
1. Deadlift: 50% x 5; 60% x 5 reps x 2 sets; 70% x 3 reps x 5 sets (30)
2. Bench: 50% x 3; 60% x 3; 75% x 3 x 3 sets (15)
3. Dumbbell Flyes: 10 x 5 sets
4. Close Stance High Bar Oly Squats: 5 x 3 sets
5. Weighted Sit ups: 8 x 3 sets

#3 (Fri)
1. Squat: 50% x 5; 60% x 4; 70% x 3 x 3 sets (18)
2. Good Mornings Seated: 5 x 3 sets
3. Weighted Sit ups: 8 x 3 sets
4. Bench: 50% x 3; 60% x 3; 70% x 3 x 4
5. Dumbbell Flyes: 10 x 5 sets

Week #2
#4 (Mon)
1. Squat: 50% x 5; 60% x 4; 70% x 3 x 3 sets; 75% x 3 (21)
2. Bench: 50% x 5; 60% x 3; 75% x 3 x 4 sets (20)
3. Dumbbell Flyes: 10 x 5 sets
4. Good Mornings Standing: 5 x 4 sets
5. Weighted Sit ups: 8 x 3 sets

#5 (Wed)
1. Deadlift: 50% x 5; 60% x 5 x 2 sets; 70% x 3 x 4 sets; 75% x 3 (30)
2. Bench: 50% x 3; 60% x 3; 75% x 3 x 4 sets (18)
3. Dumbbell Flyes: 10 x 5 sets
4. Close Stance High Bar Oly Squat: 5 x 4 sets
5. Weighted Sit ups: 8 x 3 sets

#6 (Fri)
1. Squat: 50% x 5; 60% x 4; 70% x 3 x 3 sets; 75% x 3 (21)
2. Good Mornings Seated: 5 x 4 sets
3. Weighted Sit ups: 8 x 3 sets
4. Bench: 50% x 3 x 2; 60% x 3 x 2; 70% x 3 x 5
5. Dumbbell Flyes: 10 x 5 sets

Week #3
#7 (Mon)
1. Squat: 50% x 5; 60% x 4; 70% x 3 x 4 sets; 75% x 3 (24)
2. Bench: 50% x 5; 60% x 4; 75% x 3 x 5 sets (24)
3. Dumbbell Flyes: 10 x 5 sets
4. Good Mornings Standing: 5 x 3 sets
5. Weighted Sit ups: 8 x 3 sets

#8 (Wed)
1. Deadlift: 50% x 5; 60% x 5 x 2 sets; 70% x 3 x 4 sets (27)
2. Bench: 50% x 3; 60% x 3; 75% x 3 x 5 sets (21)
3. Dumbbell Flyes: 10 x 5 sets
4. Close Stance High Bar Oly Squats: 5 x 3 sets
5. Weighted Sit ups: 8 x 3 sets

#9 (Fri)
1. Squat: 50% x 5; 60% x 4; 70% x 3 x 4 sets (21)
2. Good Mornings Seated: 5 x 3 sets
3. Weighted Sit ups: 8 x 3 sets
4. Bench: 50% x 3; 60% x 3 x 2; 75% x 3 x 3 (18)
5. Dumbbell Flyes: 10 x 5 sets

[Deleted]

There was a while where I was trying to collect anything and everything that Eric disseminated so I can't recall where or when I got the above. Probably back in the EFS days.

[davebates]

Feb 23, 2010 16:22:21 GMT -5 @jmaddison said:

Dave I think the confusion is because Sheiko talks about it in his book, and Eric says he does it on the St Louis Seminar DVD

My understanding of it, from what Eric says on the video, is that he works up between the 50-60% range. The transition period lasts between 1-4 weeks depending on how much fatigue is present.

He might have mentioned it on the DVD to illustrate what Sheiko has his lifters do? I dunno. But he definitely does mention it on the DVD. The fact he doesn't actually do it could mean he was just illustrating he was aware of the practice?

Jason

No, you are correct. We used to do that. Now it's take a couple of days off and get back at it. He found it works better for him.

[Deleted]

if you have three week before you start your 8 week training cycle could you do 29 or 37 for 3 weeks. then start 31 then 32.