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Post by Deleted on Jun 5, 2011 8:27:47 GMT -5
After a lot of thought + some rest this weekend I've decided to just harden the f*** up and carry on with that #29; one session at the time.
At the end of the day I'll just fail in the training sessions if I'm truly "overtrained". Won't know until it happens.
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Post by Deleted on Jun 27, 2011 14:11:00 GMT -5
Today I completed the last session of #29.
- I have not failed a single lift/rep
- I'm really f'ing tired now, but very happy with the effort
Plan now is to do very light lifts for the rest of this week with low volume, and then test some maxes come next week!
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Post by benburgess on Jun 27, 2011 16:32:41 GMT -5
#29 is a prep cycle. If you want to test new maxes you should run a peaking cycle (#32) or at least a couple of weeks designed at peaking first
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Post by Deleted on Jun 28, 2011 1:15:24 GMT -5
I was thinking of doing it using #32, but only the first two sessions.
Session #2 has me doing 100-105% of 1RM which is sufficient for me - it now calls for 180kg squat which was my main goal for this year of training. I guess if I don't hit some nice new maxes I can finish the entire #32 and then try again. How does that sound?
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Post by joeldibattista on Jun 28, 2011 2:48:28 GMT -5
You would be better off running the final week of #32 and doing your skills test at the end of the week. Even better would be to run the final two weeks.
I wouldn't hope for any great PBs if you are going to do a skills test the Wednesday after you finish your prep cycle. Like you said yourself, you're really tired.
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Post by Deleted on Jun 28, 2011 12:46:43 GMT -5
I had my last session this monday (yesterday).
So how about this:
wednesday: light lifts, low volume
friday: light lifts, low volume
weekend: rest
monday (3rd july): Start the last week of #32 and test maxes here at the end as scheduled
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Post by benburgess on Jun 28, 2011 13:32:40 GMT -5
Bad. Do what Joel said
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Post by joeldibattista on Jun 29, 2011 0:17:21 GMT -5
Just do the final two weeks of #32 if you have 2 weeks. If time isn't actually a constraint, just do the whole of #32 and only go to 95% in the skills evaluation in week 1.
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Post by Deleted on Jun 29, 2011 6:07:51 GMT -5
I'm training this afternoon, appreciate the quick responses!  I can't commit for a full 4 weeks onwards because I have a holiday - and a camping trip is sure to interfere at the end of July. So two weeks of #32 is the best I can do. So to clarify: Assume I do the last two weeks of #32: It's better to jump straight to it (#32) TODAY instead of having a bit of rest first? Why is going really light for a couple of days bad before doing the last two weeks of #32? I'm really not meaning to be difficult by the way or questioning your knowledge, I'm just interested in this and wanting to understand why you recommend what you do. I also want to understand what's best for my training and why. Starting #32 on a wednesday means the two-day (weekend break) is shifted. I assume this makes no real practical difference as you recommend I start #32 asap. ? |
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Post by Deleted on Jun 29, 2011 14:29:34 GMT -5
Well I decided to listen to you and do the last two weeks of #32. Finished the first session now and it kinda sucked because I was tired from monday - but I guess that will get better rather quickly because of the volume reductions |
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Post by Deleted on Jul 4, 2011 13:15:05 GMT -5
Well I'm now over half way through the last half of #32 (peaking) just finishing session 3/5.
Today I felt unbelievably good. Like I could do anything, except maybe timetravel. Felt dodging-bullets good though.
I must have felt like utter shit the past weeks during the fatigue, and now I'm feeling like a boss.
That normal at this point in time? There are still some deload sessions to go.
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Post by joeldibattista on Jul 5, 2011 0:09:33 GMT -5
Sounds like the deload is working well. You should be up for some good PBs next week.
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Post by Deleted on Jul 11, 2011 13:00:27 GMT -5
End of Sheiko 13-week program + Sheiko #29 + Last half of Sheiko #32:Hit some nice PRs. Squat: VERY happy to finally break the 4-plate-a-side milestone. The 180kg felt crushing down but I got my mind right and squatted it from bottom to lockout. Bench: I have to work on this lift quite seriously. I scored a +10kg PR here today, but I really wanted a +15kg PR. I may try this again in a few days or something because I'm pretty sure I have this if I get the technique flowing right. Deadlift: 215kg was a good lift, but it had me fighting a bit more than I thought. Smooth but slow to lockout. Squat:20kg 3x5, 2x2 60kg 1x5 80kg 1x5 100kg 1x3 120kg 1x3 140kg 1x2 / 309lbs 160kg 1x1 / 353lbs 170kg 1x1 / 375lbs + 2.5kg PR! 180kg 1x1 / ~400lbs / four plates a side + 12.5kg PR! So on the squat I nailed a PR of +15kg / +33lbs since starting Sheiko (did a 167.5kg PR during skills evaluation on Sheiko 13-week cycle).
Bench:20kg 3x5, 2x2 50kg 1x5 70kg 1x3 90kg 1x2 100kg 1x1 110kg 1x1 (+5kg PR!) 120kg 1x0 (Miss - technique on the way down) 115kg 1x1 / 254lbs (+10kg PR!) (I failed 120kg, tightness and setup failed and did not try that again - did not feel I could trust spotter on this. If spotter was more in sync I would have tried again but did not want to risk it.) So on the bench during Sheiko I got a +10kg / +22lbs PR since staring Sheiko. Deadlift:60kg 1x5 60kg 1x3 (power clean) 100kg 1x5 120kg 1x3 140kg 1x2 160kg 1x1 180kg 1x1 200kg 1x1 - Old PR matched 215kg 1x1 / 474lbs - +15kg PR! So on the deadlift I nailed a PR of +15kg / +33lbs since starting Sheiko. Overall I'm pleased. I hit some good milestones today (in fact 180kg squat was my 2011 YEAR GOAL) and these weights turn some heads in my current gym believe it or not. I'm known as the crazy person that always does "legs" I think. Thus far Sheiko training has added 40kg / 88lbs to my powerlifting total, landing me currently at 510kg / 1125lbs RAW. Can't complain about that now can we
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Post by Deleted on Jul 11, 2011 13:03:39 GMT -5
In hindsight I'm very happy. At multiple points I have to admit I lost faith in this. Everything felt heavy and I felt like total and absolute shit.
I've also been a bit bad in the way I put in estimated and (maybe) slightly inflated maxes into this programming. At least now I have rather accurate maxes to go by and I'll be sure to actually use these actual maxes in the future!
It kicked my ass, but I got results.
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Post by benburgess on Jul 11, 2011 16:40:00 GMT -5
That is an unbelivable result. I would kill for 40kg in 13wks
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Post by Deleted on Jul 11, 2011 17:00:22 GMT -5
Thanks. This is the 13-weeker + 4 weeks of #29 + 2 weeks from #32 to deload. So 17 weeks of prep. Still I'm quite happy with this. Also I'm quite sure my numbers are nowhere near yours, so a 40kg gain isn't quite comparable in that case But I'll take them as long as it works like that! |
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Post by joeldibattista on Jul 11, 2011 21:37:40 GMT -5
That is an amazing result, you should be very happy.
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