|
Post by biglarge on Mar 19, 2012 14:16:05 GMT -5
I ran 29-37-30(last 2 weeks)-32
- 4 months ago I did 495/330/530 -1355 with NO knee wraps - Skills day I did 520/350/555 - 1425 with wraps - Meet day I did 529/331/562 - 1422 with wraps (2 red on 353 bench)
Thoughts:
- I started my maxes conservative on #29 and added 5lbs to all my lifts so that I ended on #30 with my TRUE maxes. I also changed my maxes on #32 to reflect my strength gains
- Wondering how necessary #32 is.... I didnt feel any stronger on Wk4 than on Wk1. - Not sure how to calculate my "raw" squat for my next Sheiko cycle since I used wraps - 331 bench was easier than my 309 bench :confused: - Need to address where I put my feet on bench so I dont lift my butt - Sheiko deadlifting DOES work. - My previous weakpoint (right below knees) appears to be my strong point now. I wonder if this is from all the deadlift-to-knees
-2nd time running Sheiko...
Nationals is in 12 weeks. Now what? Maybe 37-30-32 ...
|
|
|
Post by superaveragebro on Mar 19, 2012 16:13:28 GMT -5
I experienced the same thing on deadlift. Below my knee was always my week point. after doing Shieko it became my strong point. 2 exercises is shieko address this -- deadlift to knee and block deadlifts or pin deadlifts (where you start pulling from just below the knee)
Btw well done for your results. Pls give us more feedback on program 30 - was it as hard as some lifters find it?
|
|
|
Post by superaveragebro on Mar 19, 2012 16:19:49 GMT -5
Btw what's your bodyweight? That's a decent total, you look like a 198 or a 220.
|
|
|
Post by joeldibattista on Mar 19, 2012 17:43:33 GMT -5
Thanks for the feedback and congrats on your PRs.
I am quite suprised you felt as strong at skills evaluation as the comp as that is a long, hard prepatory cycle you ran!
37/31/32 looks like a good sequence IMO.
|
|
|
Post by chreiz on Mar 20, 2012 15:00:06 GMT -5
Nice improvement and goof lifts.
29/31/32 might also be good, that is the one we (starter20 and I) are running now. Set pb in sq and dl already at skill evaluation (alotugh it might have been better to save them, but it was to tempting) aand saturday maxing, keep you updated,
|
|
|
Post by biglarge on Mar 21, 2012 2:11:10 GMT -5
I experienced the same thing on deadlift. Below my knee was always my week point. after doing Shieko it became my strong point. 2 exercises is shieko address this -- deadlift to knee and block deadlifts or pin deadlifts (where you start pulling from just below the knee) Btw well done for your results. Pls give us more feedback on program 30 - was it as hard as some lifters find it? I only did Wk3+4 for #30, and yes, it was very challenging. Wk3D1 was the hardest workout i've done, and it took 3 hours to complete. On #30 is the only time I actually got sore. and i'm a fat 238lbs
|
|
|
Post by biglarge on Mar 21, 2012 2:12:10 GMT -5
Thanks for the feedback and congrats on your PRs. I am quite suprised you felt as strong at skills evaluation as the comp as that is a long, hard prepatory cycle you ran! 37/31/32 looks like a good sequence IMO. I was a little surprised myself! Yeah I was planning on 37/40/32 or 37/31/32, thanks for the input!
|
|