new 12wk program

[Deleted]

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[/quote]

I'm sorry Coach Bates. Didnt mean to grouch at you. I had no idea you were working 2 jobs. I just been frustrated lately with my training and lack of progress. Also a lot of problems and worries in my life currently. On top of that I think I may have sprained my ankle while jogging Thursday. I was able to get to the library this morning and print up all 12 weeks of the workout. Sorry I called my friend and he told me those 3 numbers were all that came up. I guess he did not see those 12 weeks on the bottom. My apologies. I will let you know how this works for me and thanks again.

[mccaulleyg]

Hey all

this is Grant, I am going to give this a try leading to APC RAW worlds in Atlanta, I will detail my results and experience here.

Here are my current stats, 210 BW, squat with wraps 501, bench 315 paused in training, 310 at last meet, DL 562 last meet, these are all near raw PR's for me in the 220's. i will perform 29, 1 week deload, then Dave's 12 weeks leading to December 4 in Atlanta, I have used this method before detailed in a log on this forum.

[Deleted]

1. Has anyone tried this program yet?

2. Have you done it raw or equipped?

3. What was the out come?

[Deleted]

I have been following this program for a meet this weekend. The addition of the pause squats was a bit too much for my abductor to handle and I ended up getting injured after week 8. I was going to try and forge ahead and just enter the bench only section but benching eventually aggravated the injury too much and I had to pull out of the meet altogether.
On the plus side, my bench responded well on this program. On the test day of week 9, the 95% flew up like nothing. I feel I was good for a 10 or 20 pound pr at least.
As for the squat I probably would have been better to just follow the squat as outlined in the 13 week program or just substituting regular squats in place of the pause squats in this program.

[Deleted]

Just wanted to chime in and let you know I started running this program last week. I will keep you updated if you wish on how it is going.

[Deleted]

First time posting, but I'll just check inn to say I'm also currently doing the program. My meet total is 227,5kg - 152,5kg - 257,5kg = 637,5kg raw. I've done some slight modifications. On Wednesday I'm doing benchpress with medium grip and all the weights on that day are calculated off 90% of my max bench weights, the same is done on the last round on days when I'm benching 2 times.

All my sets of paused squats are calculated of 90% of my squat 1rm and on all days when I'm squatting 2 times I'm doing paused squats on the last round.

Also on rack pulls I'm calculating off 110% of my deadlift max. Currently I'm on week 4 and I'm loving the workouts.

Good stuff

[chreiz]

Interesting program. Is there any reason it is not in the sticky?

[starter20]

hhmm interdasting. has anyboy ran this with succes yet?

[Deleted]

First time posting here. I just completed 2 cycles of #29 and am beginning #32 tonight. After I have completed #32 I will plug my new maxes into this spreadsheet and give it a go.

[starter20]

are you going to keep a log?

[Deleted]

I think I will do that. I currently keep a log on Ironstrong.org, but there are only a couple of others running any kind of Sheiko programming.

[superaveragebro]

I did a meet the weekend before last weekend. Took a week off and now doing a conditioning week (the one outlined in the 12 week program). Next week I will start this new 12 weeker. Looks tough as nails, however I'll go into it with 100% determination as usual, and with some Shieko experience under my belt. I will keep you updated.

[superaveragebro]

1st week of this routine completed. Not so hard but 9 x 3 bench is not easy. Last rep on each of the 9 sets was quite slow.

[superaveragebro]

I'm in 3rd week. Today did deadlifts to knees for 2 sets of 5 with 75%. And I can say they turned out to be real 5 RMs. Not easy at all, and I'm very happy with myself for being able to conclude them successfully. Don't let the 75% fool you. It's 75% of your competition lift but done with a stop at the knee. It's a killer. This program is going to make me strong as an ox. I'm preparing for the raw nationals.

[starter20]

sounds nice... im still a bit sceptic. looking forward to see your results.

[0ni]

What's the password to unprotect the sheet?

[chreiz]

I see no password?

[superaveragebro]

I interrupted the program for two weeks because of a lower back injury, but I am now fully recovered and I continued the program today. I successfully concluded today's workout which was a hard one especially in the squat.

[superaveragebro]

First 4 weeks concluded succesfully. It is less time consuming than the 12 weeker suggested by Dave Bates previously. Less sets. But weight used is more. I think it is more suitable for equipped than the other program because it is easier to touch with a shirt, and when you're geared up for an equipped squat it does make sense to use more weight and less sets than vice-versa.

[superaveragebro]

done skills evaluation - got a 5kg PR on squat (it wasn't my max) - got 15kg PR on bench and 5kg PR on deadlift. However my bodyweight was 6 kg up from my usual weight.