|
|
Post by davebates on Apr 10, 2011 20:33:04 GMT -5
Hello everyone! It's been a while, I have a new program that I have been testing out for a while and it seems to work well. Give it a go and let me know if it works for you. Enter your maxes on the max page and your good to go. -Dave Attachments:
|
|
|
|
Post by benburgess on Apr 11, 2011 17:07:23 GMT -5
Dave, whats the thinking behind the program?
It seems to be similar to a Sheiko #37, but with either fewer sets and a rep or so extra on an excersise (i.e. 80%x3x4 rather than 80%x5x3) or with more sets and a rep or so less (i.e. 80%x10x2).
Im sure there's more to it than that...
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 11, 2011 18:12:44 GMT -5
Lots of paused reps too. Sets of 6 was something new. Last night i began week 1. Looks like wednesday has a lot of sets for bench. 10 x 3 and a big jump in weight from set 1 to the 10 sets with paused will test the cns. Looks awesome!
|
|
|
|
Post by joeldibattista on Apr 12, 2011 0:47:04 GMT -5
I have to say Dave, some of it looks nearly impossible... 9x3x80% with long pauses with no warm up? 10x2x85% !
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 12, 2011 4:10:02 GMT -5
Would this be a carry on from the 12wk RV. As Joel mentions 9x3@80% is a big ask.
|
|
|
|
Post by benburgess on Apr 12, 2011 5:40:36 GMT -5
I have to say Dave, some of it looks nearly impossible... 9x3x80% with long pauses with no warm up? 10x2x85% ! Agree. Based on my 4yrs experience with Sheiko training, I am fairly sure I would not be able to complete those sets you list Joel |
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 12, 2011 17:19:04 GMT -5
In speaking to Dave a few months ago when he had this in the pipeline his thinking is that you can actually puch harder than you think. He said itll look impossible but itll gain so much stregnth, and where needed out of the hole and off the chest. I must say when i saw sets of 6 on what we would do 3 i thought no way but i smashed them. Im keen
|
|
|
|
Post by joeldibattista on Apr 12, 2011 21:17:03 GMT -5
Good luck mate - happy to be proven wrong.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 12, 2011 22:13:44 GMT -5
I think it is possible but only raw. I can't imagine doing 80% pause squats in equipment.
|
|
|
|
Post by davebates on Apr 13, 2011 16:35:20 GMT -5
I have to say Dave, some of it looks nearly impossible... 9x3x80% with long pauses with no warm up? 10x2x85% ! Hi Joel, You would be surprised what your body can do. I do not publish anything I can not do myself. I have been doing this program for a while and all I ask is you give it a go. The percents I use for myself are actually higher for the bench press. I have not had anyone it equipment try it out yet. There are methods to the madness. -Dave |
|
|
|
Post by davebates on Apr 13, 2011 16:48:52 GMT -5
Dave, whats the thinking behind the program? It seems to be similar to a Sheiko #37, but with either fewer sets and a rep or so extra on an excersise (i.e. 80%x3x4 rather than 80%x5x3) or with more sets and a rep or so less (i.e. 80%x10x2). Im sure there's more to it than that... The volume has been reduced (800 reps per month) and each training day is addressing a different strength variable base on my needs. So far it seems to work well, so I thought I would have some of the lifters out there if they are interested, give it a go. One day I am working on my ability to strain longer against a heavy weight, and the other day I'm working on force production. If anyone chooses to try it let me know how it works for you. -Dave |
|
|
|
Post by davebates on Apr 13, 2011 16:50:48 GMT -5
Would this be a carry on from the 12wk RV. As Joel mentions 9x3@80% is a big ask. This is less volume than that program.. Once you adapt, you will actually be about to use more that 80% on the bench. -Dave |
|
|
|
Post by davebates on Apr 13, 2011 16:52:05 GMT -5
I think it is possible but only raw. I can't imagine doing 80% pause squats in equipment. It is possible raw, in equipment not sure. |
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on May 2, 2011 23:43:16 GMT -5
Going to give this a try, will let you know how it is working.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 21, 2011 19:13:04 GMT -5
I am considering using this program to prepare for my meet in September. I have a few questions though,
How heavy should I go on the dumbbell bench press?
How long are the pauses for the bench and squat?
I fail at the top of the deadlift (can't finish,pull my hips through), how would I implement some extra glute work into this program to address this problem?
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jul 16, 2011 14:06:41 GMT -5
I cant get it to download. Any chance you could email it to me Dave?
|
|
uwe
Newbie
Posts: 45
|
Post by uwe on Jul 16, 2011 16:25:38 GMT -5
Any results so far? thinking about running this cycle after completing 37/37/32, now in third week of my first 37...
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jul 16, 2011 17:11:33 GMT -5
I got my friend to open it on his computer and all it says is "squat 350, bench 282 and deadlift 418". Last time when I did a Sheiko program with you Dave it was a lot easier to follow and you emailed me what to do each week and then I would email you and tell you if I did all the weights without the failure. You made me wait 3 weeks longer then you said for this "squat 350, bench 282 and deadlift 418". What the hell am I supposed to do with that?
|
|
|
|
Post by joeldibattista on Jul 17, 2011 20:24:36 GMT -5
I got my friend to open it on his computer and all it says is "squat 350, bench 282 and deadlift 418". Last time when I did a Sheiko program with you Dave it was a lot easier to follow and you emailed me what to do each week and then I would email you and tell you if I did all the weights without the failure. You made me wait 3 weeks longer then you said for this "squat 350, bench 282 and deadlift 418". What the hell am I supposed to do with that? You enter your maxes in those cells and then go to the tab that says "wk 1" along the bottom left of the screen which will tell you what you are meant to do each session. It's not rocket science. |
|
|
|
Post by davebates on Jul 18, 2011 13:28:56 GMT -5
I got my friend to open it on his computer and all it says is "squat 350, bench 282 and deadlift 418". Last time when I did a Sheiko program with you Dave it was a lot easier to follow and you emailed me what to do each week and then I would email you and tell you if I did all the weights without the failure. You made me wait 3 weeks longer then you said for this "squat 350, bench 282 and deadlift 418". What the hell am I supposed to do with that? Hi Mike, I work two full time jobs now and do not have the time like I used to. The guys here on the board are really good and helpful. Good luck with your training. - Dave |
|
