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Post by superaveragebro on Sept 10, 2012 6:46:01 GMT -5
Hi m8. Just been to Xaghra last weekend on holiday! Maybe we could meet up for a session sometime. Here is more about the local scene maltapowerlifting.blogspot.com/Maybe you can pay us a visit sometime or come and lift as a guest at one of our meets if you happen to be on the rock. |
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0ni
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Post by 0ni on Sept 10, 2012 22:59:33 GMT -5
Yeah sure man, I live in Australia but next time I'm in Gozo I'll hit you up
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Deleted
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Post by Deleted on Sept 13, 2012 13:36:35 GMT -5
Hi All,
I've only done one powerlifting competition (earlier this year) and absolutely loved it. I am considering doing a second meet which falls on Dec 1st (2012). That means that I basically have 11 weeks (if I start Monday) for meet prep. I'd like to take a run at using the 13 week template that is provided here, but I'm unsure what week(s) to 'remove' to make it work.
Any suggestions?
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Post by superaveragebro on Sept 14, 2012 2:59:33 GMT -5
Yes sure, you can email me by going through my website and clicking on "contact me". Yeah sure man, I live in Australia but next time I'm in Gozo I'll hit you up |
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Post by superaveragebro on Sept 14, 2012 3:00:27 GMT -5
You can remove week 9 which is skills evaluation if you only like maxing out at competitions. Else start the program from week 2. Read more: bmfsports.proboards.com/index.cgi?action=display&board=sheiko&thread=398&page=7#ixzz26QeuG2QmHi All, I've only done one powerlifting competition (earlier this year) and absolutely loved it. I am considering doing a second meet which falls on Dec 1st (2012). That means that I basically have 11 weeks (if I start Monday) for meet prep. I'd like to take a run at using the 13 week template that is provided here, but I'm unsure what week(s) to 'remove' to make it work. Any suggestions? |
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Deleted
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Post by Deleted on Sept 14, 2012 8:53:42 GMT -5
Cool -> Thanks for the quick response. I'm excited to start this new program. I really believe that the methodology behind the Sheiko type templates is perfect for me. More reps with the base three exercises means more chances for me to get my form correct and that is exactly what I need. I think I want to keep the skills eval week, so I'll start at week 2 like you suggested. The link you have in your reply just takes me back to Page 7 of this thread...Is that what you had intended? |
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Post by superaveragebro on Sept 16, 2012 12:43:45 GMT -5
No, not what I really intended but I do not remember what I meant to link. Sorry about that. Yes you really manage to get your form right cause 90% + weights force you to use bad form sometimes. This is a better methodology I found out. And you do not need any training partners. You never fail a rep with this program. I am in the second week of it at the moment. Have done it once already with excellent results. I have also done the new Dave Bates program with excellent results too. And I have done Shieko 29 also in the past. If a had to pick one I'd choose this one. Here is my training log www.powerliftingmalta.com/blog/Cool -> Thanks for the quick response. I'm excited to start this new program. I really believe that the methodology behind the Sheiko type templates is perfect for me. More reps with the base three exercises means more chances for me to get my form correct and that is exactly what I need. I think I want to keep the skills eval week, so I'll start at week 2 like you suggested. The link you have in your reply just takes me back to Page 7 of this thread...Is that what you had intended? |
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0ni
Newbie
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Post by 0ni on Sept 16, 2012 21:50:24 GMT -5
"They" say it takes 10,000 hours to become a master of a skill. Just to rack up 10,000 hours of squatting, benching and deadlifting, training each lift for 30 minute sessions (and then assistance) once a week per lift would take 385 YEARS to rack up those 10,000 hours for each lift. On Sheiko 3 day, this is 85 years for squats and 64 years for the bench. So you can see how it is much more efficient than a traditional training regime.
This effect is increased if you use sport specific assistance. Ditching chest flyes for light bench pressing, dumbbell pressing or incline pressing for example. Or ditching the good mornings for RDL or something else that flushes the muscles with blood, stretches the muscles involved and is sport specific to squatting or deadlifting. This is also why I split my assistance up so I do the main training sessions on Mon/Wed/Fri and then the assistance on Tues/Thurs/Sat. Training 6x a week and using sport specific movements just helps rack up those 10,000h quicker. Your hormonal profile will also be better. Run the program as is first though then make changes once you fully understand yourself and how you respond. Personally, I can recover fine from 6 days of high volume pressing with no issues but not everyone is the same
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Deleted
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Post by Deleted on Sept 17, 2012 14:16:48 GMT -5
No, not what I really intended but I do not remember what I meant to link. Sorry about that. Yes you really manage to get your form right cause 90% + weights force you to use bad form sometimes. This is a better methodology I found out. And you do not need any training partners. You never fail a rep with this program. I am in the second week of it at the moment. Have done it once already with excellent results. I have also done the new Dave Bates program with excellent results too. And I have done Shieko 29 also in the past. If a had to pick one I'd choose this one. Here is my training log www.powerliftingmalta.com/blog/No worries about the link -> If you think of what you meant to link, let me know! :-) Finished Day 1 of Week 3 yesterday & loved it. Took a little longer than I'd like (I have a wife/daughter time constraints to work around) but it's only 11 weeks, right? LOL! I'll definitely check out your training log as well. |
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