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Post by michael on Jan 14, 2010 15:40:26 GMT -5
Ok senior members I ned your input please. I will be performing my final test week of the 12 week reduced volume next Friday and will post my final results and feddback then. But for now I want to get a jump on my next phase. I will take a week off or light work following this block, then I will have exactly 12 weeks of training time followed by a wekk of deload?rest before my next meet May 1st. My origianl plan was to run the 12 week again with new maxes, make 2 or 3 minor adjustments and hope for the best seeing as I am new to this style of training. I have 2 questions to pose: #1- CMight there be a better block(s) to run with a peaking phase as opposed to the 12 week reduced and #2-any ideas on how to deadlift from the floor instead of pulls to the knees? I am aware that these are to be of great benefit but I have been training for 20 years and competeing for 12 and I have gotten my best results when I pull from the floor every week. The deadlift is my best lift with a 600@165 raw conv and I feel very good about my progression prior to pulls to the knees. Thank you in advance.
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Post by benburgess on Jan 16, 2010 10:57:35 GMT -5
How can you know if there is a better block until you know how the current one has worked out for you? The same goes for the deadlift really, I'm not mad on pulls to knees either, but you cant disregard them until you find out what effect they have had on your DL 1RM.
Let us know the results after Friday and im sure people will have plenty ideas.
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Post by michael on Jan 16, 2010 14:56:07 GMT -5
How can you know if there is a better block until you know how the current one has worked out for you? The same goes for the deadlift really, I'm not mad on pulls to knees either, but you cant disregard them until you find out what effect they have had on your DL 1RM. Let us know the results after Friday and im sure people will have plenty ideas. Fair enough. I will post my results next week, thank you. |
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Post by Deleted on Feb 6, 2010 11:36:31 GMT -5
Hello everybody.
This is a great forum with some tremendous information. I have to say though that, being a new lifter, I am completely confused as to where I should begin.
My current lifts are:
Squat 150kg (330.69lb's)
Bench 120kg (264.55 lb's)
Deadlift 200kg (440.92 lb's)
Total - 470kg (1036lbs)
I am 90kg in bodyweight (198lb's) and have been training for 9 weeks in powerlifting.
What cycle would you recommend I start on?
Many thanks for any help you could offer.
John
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Post by benburgess on Feb 6, 2010 15:03:08 GMT -5
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Post by Deleted on Feb 6, 2010 17:06:39 GMT -5
Ha....Thank you.
That was easy. :-)
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Post by Deleted on Feb 7, 2010 9:42:40 GMT -5
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Post by davebates on Feb 7, 2010 12:29:12 GMT -5
i have seen this before, a very long time ago. it is progressive overload using reps. It's not an easy program.. |
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Post by Deleted on Feb 7, 2010 16:16:12 GMT -5
i have seen this before, a very long time ago. it is progressive overload using reps. It's not an easy program.. Do you think it's worth trying this, or do you think that it's better to stick what's working = sheiko ? |
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Post by Deleted on Feb 24, 2010 2:58:56 GMT -5
Thanks Dave. I watched the vid clip, and its the movement i thought it was. I was just wondering if 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' referred to different heights to set the pins at when setting up for this movement. I was doing the Deadlift to Knees in the power rack with pins set at stopping height. Much easier but watching the video I’m wondering if this is not really the intent of the exercise and I should be doing in a more controlled fashion outside the rack? |
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Post by davebates on Mar 5, 2010 21:23:37 GMT -5
Thanks Dave. I watched the vid clip, and its the movement i thought it was. I was just wondering if 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' referred to different heights to set the pins at when setting up for this movement. I was doing the Deadlift to Knees in the power rack with pins set at stopping height. Much easier but watching the video I’m wondering if this is not really the intent of the exercise and I should be doing in a more controlled fashion outside the rack? |
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Post by joeldibattista on Mar 5, 2010 21:35:08 GMT -5
Dave, do you recommend pausing at the knee?
Hooper appears to pause quite a while looking at his training videos.
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Post by davebates on Mar 7, 2010 2:09:50 GMT -5
Dave, do you recommend pausing at the knee? Hooper appears to pause quite a while looking at his training videos. |
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Post by michael on Apr 6, 2010 14:38:14 GMT -5
Had a good session today on the 12 week. Didn't pull to the knees again and instead focused on full pulls worked up to my 455x4x5, then went on to 475x5 and finally 525x5. Not very fast but encouraging since my opener should be about 515.
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Post by Deleted on Apr 7, 2010 20:59:10 GMT -5
Attached is a spreadsheet that I found online that contains a bunch of the Sheiko routines. Hopefully this will come in handy for a few people. I don't know how accurate they are, but enjoy. Attachments:
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Post by Deleted on Apr 15, 2010 12:15:16 GMT -5
Just a quick question guys.
In the 4 day per week programs, in particular the CMS prog, what days should the sessions be completed on?
Would it be better as - Monday, Tuesday on, rest Wednesday, Thursday, Friday on, Rest Sat and Sun?
Or
Every other day - Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday etc etc
Thanks for any input
John
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Post by Deleted on Apr 15, 2010 16:45:23 GMT -5
I'd wait for some of the more experienced Sheiko guys to chime in, but I'm pretty sure it is usually Monday, Wednesday, Friday, Saturday and then start back up on Monday. So you will always have back to back sessions on Friday and Saturday. But I'm not positive on this, I just know that's how it is on the 4 day programs I've seen.
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Post by benburgess on Apr 16, 2010 6:06:05 GMT -5
I don't know if there is a preferred way of doing it, I'd set it up so the lighter sessions were the back to back ones.
Do you have a CMS total? it is unlikely to be beneficial to run that program if you don't.
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Post by joeldibattista on Apr 16, 2010 23:54:38 GMT -5
I'd wait for some of the more experienced Sheiko guys to chime in, but I'm pretty sure it is usually Monday, Wednesday, Friday, Saturday and then start back up on Monday. So you will always have back to back sessions on Friday and Saturday. But I'm not positive on this, I just know that's how it is on the 4 day programs I've seen. You are correct. It is day on/off/on/off/on/on/off. You will notice the Saturday session is usually much lighter on volume due to this. |
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Post by Deleted on Apr 22, 2010 4:49:24 GMT -5
Thanks.
I just completed week 1, day 2 yesterday.
I know the program is infinitely too advanced for me but I am really enjoying nonetheless.
I am experimenting on the CMS for 5 weeks to see what effect (positive or negative) it has on me.
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