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Post by davebates on Dec 11, 2008 1:19:17 GMT -5
A email from Edward North
results after 13 weeks of training
squat 535 to 570
bench 365 to 370 (we can fix that I think)
deadlift 550 to 600
Good job sir!
Dave, I tested my lifts and the results are as follows.
Squat...the 550 was easy so I attempted 570 and hit it as well, I'm very pleased with this result as it ties an all time best RAW squat that I did 8 years ago.
Bench....I made 370 and missed a close attempt at 375....my bench felt very flat today....honestly, I felt stronger on my previous skills evaluation test...I felt somewhat over recovered
Deadlift...after the 565 was smoked I attempted 600 and pulled it as well...while this isn't an all time high it is the most I've pulled in about 11 months..I was very surprised...considering over the past twelve weeks I had only pulled over 500 pounds a handful of times
I was nervous going into the skills evaluation because I tweaked my low back during my last squat workout when I was handling 375 for a few reps, this bothered me quite a bit today and I feel I would of done even better if not for this minor injury.
I'm planning on competing in a NASA meet on 7 Feb, I'll be doing this meet RAW as well. I've had goals of a RAW 600 Sq and 400 Bench for sometime and want to accomplish this before I consider doing more geared meets. I'd greatly apperciate your help if you have the time to assist me with this? I'll be traveling back to the states in early January so I'll have a 3-5 window that's really crazy and may have some problems training.
Dave, thanks for your help...!
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Post by davebates on Dec 11, 2008 13:46:52 GMT -5
a email from Miles Haas
Hey Dave
I am Pleased to tell you that my test day was a success. I attained all of my goals and made personal records in all of my lifts and for that I ow you a debt of gratitude. In squat I lifted 315 for a 5lb PR, 325 for a 15lb PR, and then 335 for a 25lb PR. In Bench I lifted 210 for a 5lb PR, 220 for a 15lb PR, 225 for a 20lb PR, and then 230 for a 25lb PR. In my deadlift I missed 385 twice and got it on my third attempt for a 10lb PR. I feel like I was less prepared with deadlift because the other two lifts went so smoothly and fast. I expected to lift it in a similar time frame. Instead of pulling longer and sticking it out like I should have done, I bailed out too early. I was also exhausted by the time I got to deadlift having a total of ten PR attempts. I gained 60 pounds on my total for a combined total of 950. All in all it was a great day. I want to thank you very much for all your help and guidance in my program. Before testing and instituting Sheiko in to my routine I was reluctant to compete in a meet. I feel a lot more proud of my accomplishments now and am ready to take take them to new lengths.
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Post by davebates on Dec 11, 2008 13:53:05 GMT -5
a email from Ron Dykstra
Hello David,
The test day went well!
Despite the nagging groin injury, all squats were easy. I ended at 377.5lbs and it was only remotely hard to accomplish. I felt no inner leg pain, which was great.
In the bench all attempts were easy, and I rounded the last attempt up to 275lbs, which was a very easy lift.
My deadlift felt a little sluggish, but by the time I got to 428lbs, I was fine, and had no stalling or hitching during the lift, although it was not a fast lift; there was, however some discomfort in my right hip.
It is like Eric Talmant said; if David Bates says you can do it, you can do it.
I know these are increases of only 1-2%, but I am very pleased with them, and would be very happy if you would continue to program my training.
How can you increase my strength over baseline without ever approaching max-effort? I never trained over 315lbs in squat, never over 230 in bench, and never over 355 in DL. I don't understand it, but I appreciate it very much.
Please send the next week of training when you can. I am full of confidence that I will break all my personal records in another 12 weeks.
Thanks so much!
Ron Dykstra
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Deleted
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Post by Deleted on Dec 17, 2008 21:01:13 GMT -5
I think I have realized a few things in retrospect that I thought I would pass along from my Sheiko training.
(1) "Raw" lifters really need work on the squat out of the hole and off the chest in bench. As such, I think incorporating pause/box squats and pausing your bench are very important for developing strength as assistance work or perhaps even the main movement.
(2) I am personally finding that Sheiko works well when you are frequently training with 90+% weights. I understand that for a period of time, you need to build strength at the 70-85% level. However, if I get away from 85+% for any length of time then I start to regress. Anything more than 4-5 weeks away from heavier weights is tough
(3) In reading Sheiko's book, he mentions negatives for squats and bench. I think those might be helpful for me to gain confidence as the weights go up. The squat especially might benefit from that.
Dave,
Do you think after a couple of cycles through the 5/3/1 program, you could help me with a program that addresses the above?
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Post by davebates on Dec 18, 2008 15:33:47 GMT -5
I think I have realized a few things in retrospect that I thought I would pass along from my Sheiko training. (1) "Raw" lifters really need work on the squat out of the hole and off the chest in bench. As such, I think incorporating pause/box squats and pausing your bench are very important for developing strength as assistance work or perhaps even the main movement. I think everyone is different here. Lifters should try to do the program as written. The first time through it is not uncommon for lifters to have great gains. After you have done this program, (13wk) a couple of times and stop making gains then it will be time to try some different stuff (2) I am personally finding that Sheiko works well when you are frequently training with 90+% weights. I understand that for a period of time, you need to build strength at the 70-85% level. However, if I get away from 85+% for any length of time then I start to regress. Anything more than 4-5 weeks away from heavier weights is tough I think this really depends on the lifter. I don't know many who do this. When I tried it my result were, I got better at handling 90% plus weights but I did not gain any strength.(3) In reading Sheiko's book, he mentions negatives for squats and bench. I think those might be helpful for me to gain confidence as the weights go up. The squat especially might benefit from that. If you were going to try this, I would just unrack the weights (100%) and hold them for a few seconds then, rerack the weight.Dave, Do you think after a couple of cycles through the 5/3/1 program, you could help me with a program that addresses the above? Jim's stuff is completely different. |
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Post by davebates on Jan 26, 2009 14:05:28 GMT -5
A email from Daniele Selmi.... Dear Dave, Just to let you know that my meet went well yesterday, and to thank you! I went 8/9. I got all my squats, and my final squat with 170 kgs felt perfectly fine, and there was another 5kgs or so in the tank. Benches were the biggest surprise -- I've been training with a wider grip recently, which I've found really helps. I hit 110kgs with ease, and was good for 115kgs. For the deadlift I went 240kgs, 255kgs, and then 260kgs. I took 260kgs and not 265 because I (along with everyone else in the venue) was completely spent by the third deadlifts. There were 4 flights, and the organizers did squats (all flights), benches (all flights), then deadlifts (all flights), so by the time deadlifts came we'd been waiting for 5 hours! In any case, 260 kgs came up perfectly fine up to my knee, then slowed down as it got stuck on an abrasion on my knee (which started bleeding quite a bit), which made me accidentally hitch. The strength was definitely there, so I'm not worried by that at all....I'll just talc-up properly next time, as I forgot my knees! Thanks again, I'm pleased with my progress, and look forward to whatever program you suggest & send through  Best Wishes, Daniele |
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Post by benburgess on Jan 26, 2009 16:41:49 GMT -5
I take it Daniele is a female?
If so that is very impressive, incredible deadlifting. Damn, 265 raw!
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Post by davebates on Jan 26, 2009 16:57:30 GMT -5
I take it Daniele is a female? If so that is very impressive, incredible deadlifting. Damn, 265 raw! I believe male, I never asked.. |
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Post by benburgess on Jan 27, 2009 17:35:01 GMT -5
I take it Daniele is a female? If so that is very impressive, incredible deadlifting. Damn, 265 raw! I believe male, I never asked.. Oh...ok. Oops! Generally in the UK when its spelt that way its a bird so, appologies if I got the wrong end of the stick there! |
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Post by joeldibattista on Jan 27, 2009 22:25:32 GMT -5
I've seen quite a few Frenchmen with that spelling Burgess.
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Post by benburgess on Jan 28, 2009 14:13:15 GMT -5
I've seen quite a few Frenchmen with that spelling Burgess. I bet you have. How come these convict/onion seller relationships never last? |
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Post by joeldibattista on Jan 28, 2009 19:52:24 GMT -5
Our mutual dislike of the English makes the whole thing too bitter to carry on with.
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Post by benburgess on Jan 30, 2009 19:29:45 GMT -5
Yeah I hear that...jealously is a terrible thing too huh? You get jealous of the way their bread is so pointy and the way they make smoking fags look so sophisticated, they get jealous of your hats with corks on and the fact they have to share you with your sister  |
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spsfw
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Post by spsfw on Feb 9, 2009 21:59:36 GMT -5
I did a test last week. To date I have done two 9 week raw cycles and one 9 week equipped cycle.
I started after a lay off while recovering from surgery to reattach my bicep tendon- so my deadlift has been held back so I can recover.
My raw PRs I started with were: squat 280kg, bench 205kg, deadlift 220kg
after the first test I did squat 285kg, bench 215kg, deadlift 240kg
this time around I did squat 302.5kg, bench 220kg, deadlift 280kg
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Post by benburgess on Feb 10, 2009 15:49:43 GMT -5
I did a test last week. To date I have done two 9 week raw cycles and one 9 week equipped cycle. I started after a lay off while recovering from surgery to reattach my bicep tendon- so my deadlift has been held back so I can recover. My raw PRs I started with were: squat 280kg, bench 205kg, deadlift 220kg after the first test I did squat 285kg, bench 215kg, deadlift 240kg this time around I did squat 302.5kg, bench 220kg, deadlift 280kg Steve, stunning progress, I hate you What do you think you did differently the 2nd run through to get so much bigger jumps then the 1st? Ben |
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spsfw
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Post by spsfw on Feb 10, 2009 19:23:36 GMT -5
The jumps in deadlift are due to rehabilitating my arm after surgery- I held back and took it easy for the first 18 weeks. The biggest improvement with bench was the first round, the biggest with squat was the second. I think with squat it was just that my stability, technique and stability have really improved. After the first round the 285 squat felt uncontrolled, the 302.5 felt solid.
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Deleted
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Post by Deleted on Feb 17, 2009 16:24:58 GMT -5
Quick update on my results from an 8 week "hybrid" cycle (last 8 weeks of beginners non equipped template for bench and dead with equipped squat).
Equipped squat was untested prior to the meet, but I struggled with 260kg on the skills eval day however hit 270kg easily at the meet with about 20kgs left in the tank
Raw bench no real improvement
Raw dead 272.5kg for a 10kg PR with about 20kgs+ left in the tank
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Post by benburgess on Feb 18, 2009 16:13:37 GMT -5
nice one Jonnie, what BW?
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Post by Deleted on Feb 24, 2009 17:20:56 GMT -5
nice one Jonnie, what BW? Thx Ben, BW was 102.4kg |
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Post by Deleted on Mar 26, 2009 7:28:57 GMT -5
13 week no equip finished (well belt for squat and dead)
heres my results
BW - 92kg
Squat - 160kg to 175kg
Bench - 117.5kg to 127.5kg
Dead - 180kg to 200kg
All in all pretty happy with results. not to bothered about my bench but would love to get my squat up to and past 200kg and my dead over 250kg.
The next couple of cycles are going to be hard work but looking forward to it already
efters
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