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Post by joeldibattista on Dec 7, 2011 20:32:34 GMT -5
Yes, I would definitely recommend you start here regardless of your rating if you've not done any of this kind of training before. Don't be fooled by the "beginner" tag, it's quite brutal still.
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Post by thatnuckolskid on Dec 8, 2011 16:48:49 GMT -5
alright! sounds good. Thanks!
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Post by superaveragebro on Dec 11, 2011 15:35:12 GMT -5
Will give this program a go starting tomorrow. I am quite new to Shieko. Have done 29-32. Will post about my progress as I go along and this will lead me up to a raw meet. Btw I'm from Malta, Europe so here's another nationality onto this forum. Shieko is really spreading.
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Post by superaveragebro on Dec 15, 2011 13:51:50 GMT -5
I'm doing step ups with a barbell racked on my shoulders in a front squat position, stepping up on a parallel box instead of lunges. I feel that keeping a bar on my front delts forces me to keep a straight torso, thus kind of isolating my glutes which I think are the weak link in my posterior chain.
For deadlifts I'm using sumo stance for all exercises except pulls from pins from knee hight. I'm using convensional stance on this last one.
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Post by joeldibattista on Dec 15, 2011 20:56:05 GMT -5
That all sounds fine, the SPP exercises should be selected to suit your needs.
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Post by superaveragebro on Dec 19, 2011 12:24:30 GMT -5
Another change to SPP, alternating Dips with close-grip bench press where it says dips, meaning whenever I am supposed to do dips I do dips one workout, close-grips the next. I use competition grip bench press for the real lift, all sets of benches. Am doing ok for the moment I just started second week.
Tks Joel
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Dec 22, 2011 8:07:11 GMT -5
This may sound stupid... but i Pr'ed on the skills evaluation in week 9. Should i plot in my new maxes for the remaining weeks of the program ? or did i f**k up?
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Post by superaveragebro on Dec 24, 2011 10:25:09 GMT -5
Finished week 2 of this program and all I can say is I feel strong as a bull, feel I am doing the right amount of work, feel I am perfecting the technique.
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Post by superaveragebro on Jan 9, 2012 15:16:22 GMT -5
Finished first 4 weeks. Seems easy enough though most workouts take me 2 hours to finish.
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Post by joeldibattista on Jan 9, 2012 17:53:42 GMT -5
Good stuff, the second block is harder (more volume) so it will be interesting to see how you get on.
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Post by superaveragebro on Jan 10, 2012 15:04:25 GMT -5
Yes will be interesting for me too. Only thing I'm doing different is that I have a test-competition next saturday and this week I'm doing a mini-peak for it. so technically I unterripted the program after week 4, will be doing monday and wednesday of week 12 this week, go for the competition on saturday, try for PR's new maxes, take next week easy and continue the program from week 5, the following weak with the new maxes obtained from next saturday's comp. Will keep everything posted.
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Post by starter20 on Jan 10, 2012 16:30:30 GMT -5
For those that are interested, I took the 13 week program and put it into an Excel format that prints on week per page. In addition, you can just enter your lifts in the cells at the top (B2, C2 and D2) and the weights are auto calculated based on the percentages called for. thank you very much. |
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Post by superaveragebro on Jan 14, 2012 15:58:53 GMT -5
Ok so after 1st block of this program (1st 4 weeks) I interrupted and did last week to peak for a test-competition that happened to be organised this afternoon. I weighed in at 88kg and posted the following lifts: 215kg squat (5kg PR in this weight category and 2.5kg PR overall), 127.5kg bench (2.5kg PR irrespective of bodyweight - had been stalled at 125kg for over a year) , and 247.5kg deadlift (experimented with sumo - did not work and finally easily did it with a conventional stance) I have done 255kg previously. 2.5kg total PR and 6 points shwartz PR.
This proves that you do not need to lift heavy prior to competition. The heavier I went in the gym running up to this competition was 167.5kg in squat, 107.5kg in bench and 205kg in deadlift. ncle Boris was right again. And the Shieko experiment is destined to go on, at least in my case.
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Post by superaveragebro on Jan 26, 2012 13:45:02 GMT -5
On to the second block of this program. Harder, especially on the bench. But can take it. Let's hope it gives me some good results.
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Post by superaveragebro on Feb 10, 2012 15:38:33 GMT -5
Finished wk 7 of the 13 weeker and the accumulation of fatigue is starting to be felt but program is still tolerable. Sometimes on the last rep of the hardest sets on bench it is going up quite slow. Bench is certainly harder than program 29.
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Post by michael on Feb 26, 2012 11:02:11 GMT -5
Where is the 13 week no equipment cycle spreadsheet located? I know i downloaded it when it 2 years ago but all i can find now is the % sheet.
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kgm
Junior Member
Posts: 56
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Post by kgm on Feb 26, 2012 11:49:34 GMT -5
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Post by michael on Feb 26, 2012 12:39:01 GMT -5
That's it! Thank you very much! |
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Post by superaveragebro on Mar 17, 2012 2:30:35 GMT -5
This afternoon is meet day. I have completed all 12 weeks of dave bates' cycle. Let's see how it goes.
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Post by starter20 on Mar 17, 2012 8:47:01 GMT -5
got get em. make some movies dude.
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