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Post by thesecondrei on Aug 18, 2010 18:14:27 GMT -5
For the Goodmornings and the lunges, I know that coach Dave Bates mentioned that the most one should use on those two exercises is 40% of raw back squat max, my question is, is there a minimum % as well? I am guessing 30% of ones raw back squat max?
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Post by joeldibattista on Aug 18, 2010 19:21:31 GMT -5
I don't believe there is a minimum. Also, I think Dave came up with 40% because people kept asking him - I don't believe it is a value via Sheiko.
I believe these exercises are to stretch the muscles out after you train and should be done light and with good form.
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Post by michael on Aug 18, 2010 21:39:40 GMT -5
When I started on sheiko, Dave told me that you shouldn't kill yourself on the assistance work. I don't even do the gm's and I've done lunges with 50lb db's and then replaced them with bw wall squats. In either case my squat went up. I feel most of the strength gains to be made on sheiko are putting in the correct amount of work on your squat,bench, and dead. The squat definitely does most of the work for you.
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Post by Deleted on Aug 18, 2010 22:53:21 GMT -5
Good to see someone ask this question, this will shorten my workout length a fair amount, cause I been doing gms as high as 70%.
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Post by joeldibattista on Aug 19, 2010 0:58:29 GMT -5
70%?!
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Post by benburgess on Aug 19, 2010 14:22:26 GMT -5
He might mean 70% of a GM 1rm which wouldnt be so bad... Irrespective, I have a feeling that the intensity (and volume actually) of supplemental SPP work should be waved just like the main lifts or at least dependent on where you are relative to your meet. A lot of literature from other russian coaches certainly suggests so.
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Post by Deleted on Sept 20, 2010 7:59:28 GMT -5
From someone who is a Sheiko expert and is the creator of the spreadsheet that everyone uses, he says "via Sheiko himself" that GM's are to be done at 30%
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