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Post by joeldibattista on Feb 5, 2012 23:33:51 GMT -5
I would run the first 4 weeks of the cycle and then the final week for your gym comp. How many weeks do you have left after that?
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Post by joeldibattista on Feb 5, 2012 23:34:42 GMT -5
Actually, since you have just done #29, I would run weeks 5-8 instead of 1-4, then the final week.
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Post by Deleted on Feb 6, 2012 5:58:24 GMT -5
Actually that's wrong.
In house 24 march
Ipf 29 April
So I have 7 till in house and the 5 till ipf!!
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Post by superaveragebro on Feb 6, 2012 16:50:42 GMT -5
a good option will be 37 and last 3 wks of 32 - go for inhouse, take a week rest, do wk 3 and 4 of 31 and last 2 wks of 32 and go for IPF meet.
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Post by Deleted on Feb 7, 2012 2:47:20 GMT -5
Sounds like a good line of attack. I'll give that ago and hopefully report back in 7 weeks with some further gains. Thank you.
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Post by joeldibattista on Feb 7, 2012 17:13:39 GMT -5
Please keep us updated.
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Post by michael on Feb 23, 2012 15:23:06 GMT -5
I am looking for any thoughts on what I can do to get my total going again. I started sheiko and the 12 week reduced volume program back in Nov 2009. i got my fisrt 1300 total at 165 raw spring 2010 then a 1335 total with 4 prs later in the winter of 2010. Since then I managed a 430 squat and a 615 dead at seperate meets in 2011 raw 165's. I have run some version of the 12 week cycle for 9 straight times making minor adjustments along the way but staying with the similar %s as prescribed. My squat dropped off under 400 but just got it back to a decent 410 last month. I am trying to get to a 1400 raw total at 165 but seem to be just treading water now. Any thoughts/advice?
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Post by michael on Feb 23, 2012 15:26:45 GMT -5
I am looking for any thoughts on what I can do to get my total going again. I started sheiko and the 12 week reduced volume program back in Nov 2009. i got my fisrt 1300 total at 165 raw spring 2010 then a 1335 total with 4 prs later in the winter of 2010. Since then I managed a 430 squat and a 615 dead at seperate meets in 2011 raw 165's. I have run some version of the 12 week cycle for 9 straight times making minor adjustments along the way but staying with the similar %s as prescribed. My squat dropped off under 400 but just got it back to a decent 410 last month. I am trying to get to a 1400 raw total at 165 but seem to be just treading water now. Any thoughts/advice? My next biggest meet is on July 15th, i plan on doing a training meet in april. |
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Post by starter20 on Feb 23, 2012 17:08:50 GMT -5
did you use the practically the same volume reduced cycle for 9 times now? why not try a cycle with more volume? something like #31 or #30?
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Post by michael on Feb 23, 2012 21:20:42 GMT -5
did you use the practically the same volume reduced cycle for 9 times now? why not try a cycle with more volume? something like #31 or #30? I tried the 13 week program early on but I got buried in the squat and deadlift. Just recently I did the new 12 week program which seemed to push up the volume on the big 3. It was challenging in the higher rep weeks especially the bench and also the heavy sets. It didnt seem to yield any gains except for the bench.I was going to go thru it a second time but I couldnt help but wonder if I was getting stale on it. when I asked dave initially he sent me over the newer 12 week program. Interestinly enough my best ever results came from my 4th cycle back in 2010 where I averaged 40-45 sets a session total; I was doing 5 sets of assistance on almost everything. |
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Post by Deleted on Mar 25, 2012 2:13:14 GMT -5
Just finished #37 and the last three weeks of #32 and lifted at my gyms internal comp last night. I got a 220kg squat, 130 bench and 260 deadlift. The only lift that improved was the squat which gained 5kg. My main aim was to lift a 600kg total in comp and I got 610kg. Squat went up easily, more in the tank on that lift, the same on deadlift. Bench was a real grind at 130 and I failed 132.5. Bench is going to be my main focus for this year. And tips on bringing up my bench would be appreciated. Also I didn't take a break after my last 1rm which was a mistake. At about week three of #37 I was really struggling and thought I was going to burn out but a managed to keep it up. I'm now going for a holiday so I'll have a two week rest then I'll have 3 weeks before a ipf meet where I want to hit that 610 total again.
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Post by chreiz on Mar 25, 2012 6:48:01 GMT -5
Did 29-31-32
Had no meet.
Started from 235-125-280
Ended with 240-127.5-290
The 240 squat was done at skill evaluation and i had a close fail at 245 due to technique fault at peak day.
Overall gain was 17.5kg
BW stayed the same (116kg).
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Post by joeldibattista on Mar 25, 2012 17:18:25 GMT -5
Great result!
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Post by Deleted on Apr 16, 2012 9:25:07 GMT -5
hey im thinkin of starting sheiko in a month i had a few pec and hip flexor strains and my lifts have taken a plunge since ive been rehabbin for 6 months and lost weight but a lot of fat as well. what i wanted to ask i my maxes are 250, 195, and 330 at 155 lbs should i try the dave bates new low volume 13 week sheiko routine??? i know it only has you maxing out at about 1% or 2 more but is that enough for me since my maxes are real low? also at the skills evaluation week do we max there as well to see where we are at??
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Post by Deleted on Jun 3, 2012 4:46:30 GMT -5
Is there some guidlines regarding to what kind of increases you should make of your 1RM maxes?
My question is both regarding when you start a cycle, and when you start another directly after.
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Post by Deleted on Dec 11, 2012 3:55:01 GMT -5
I have a meet soon, on Feb10th, really want to qualify for nationals so I'm training extra hard. I'm currently on the 3rd week of #37, planning to rest a couple of days after completion and test for an easy PR at the end of the week, then proceed to carry on with #30 and peak with #32. Is that a big no no for excessive volume? I happen to always have been a big fan of volume so my work capacity for high volume is quite substantial (completed the smolov base cycle twice with a week of rest in bewteen). Any advice is appreciated.
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