13 weeks (with equipment)

[davebates]

Mar 8, 2009 10:26:15 GMT -5 @nase686 said:

Dave
I just did your 13 week equiped cycle and had my 2nd meet yesterday. I added 55#s to my total overall. I added 20 to my squat, 20 to my bench and 15 to my deadlift. I was very happy with my results. I have another meet in June and I am going to do your 13 week cycle again. My question is how do I go about getting my raw maxes I know they went up a decent amount.

If there is time between training cycles, take a day and test your lifts. If there is not enough time, you could add 5lbs to the bench and 10lbs to the squat and deadlift max.

[spsfw]

maybe I have missed this elsewhere, but what are peoples views on when to put the wraps on, the straps up etc with squatting. Up to now I do the 1st set of 70% raw as Dave suggests- I then do the 2nd set with the suit on, but straps down and no wraps, I have done all 80% and 85% wraps and straps up. My feeling has been that I need competition practice, but I can see that its a matter of balancing training effect with skill in equipment. If I only left the straps up sets to 85% and more I am not sure I would get enough practice in full equipment. Thoughts??
I'm also thinking of doing the conditioning week and the first 4 weeks of the 13 week block raw- then add equipment. What do you people think??

[joeldibattista]

SP, there was a document floating around from Boris himself saying <90% staps down and wraps, 90% and up straps up.

Doesn't give you many reps with straps up though hey?

One approach is to do all your prep work with straps down and then put them up for the comp cycle. That could go for both deadlift and squat I guess.

[spsfw]

thats a great idea!

[joeldibattista]

That's what I tend to do - so maybe take it with a grain of salt LOL.

[joeldibattista]

BTW, I meant all over 80% and above during the comp straps up. If you look at the #32, that is quite a few reps.

[Deleted]

in my experience the way Sheiko do is perfect:
70% only wraps
80% wraps and suit down, old suit.
85% very strong lifter straps up.
90% straps up.
Using suit without wraps is not a good idea, even if you round very light, use it.

[joeldibattista]

Ado, is that all based off your fully equipped max?

I.e. 70% of my fully equipped squat is 175kg. That would be quite tough for me in just wraps for a triple.

Or do you use your raw wrapped max for the 70% sets and then use your suited max for 80% and above?

[spsfw]

Apr 7, 2009 17:04:30 GMT -5 @adogruzza said:

in my experience the way Sheiko do is perfect:
70% only wraps
80% wraps and suit down, old suit.
85% very strong lifter straps up.
90% straps up.
Using suit without wraps is not a good idea, even if you round very light, use it.

thanks- this sounds good

[Deleted]

no joel, is all based on competiotion maxes.
In my experience a 70% x3 with just wraps is "doable".
Pushing hard, generally i saw people beeing able to 80% x2 or 3 with just wraps. But everything depend on how you squat: a sitting back squat needs more suit, a normal squat need more wraps. For exemple 2 days ago a junior lifter with 237,5 squat max did 185 x 3x2 just wraps. He is weaker than you but he can.
By the way, how is your wrapping?

[joeldibattista]

Ado, I squat wide and sit right back. I'm also quite tall, so I get quite a bit (~50kg) from my suit.

I have a very good idea what my wrapped max is without my suit (I tested about 3 months ago). I believe it to be 210kg.

So 70% of my equipped max is ~85% of my wrapped max. I could definitely do it, but it would be quite hard for 3x2. I might give this a go once my new suit arrives.

By the way, how many sessions per week do you have your lifters get into their suits, just day 1, or day 1 and 3?

[benburgess]

I really couldnt be arsed to put my suit on halfway through a session...plus once my legs are pumped up from a few warmup reps i couldnt get my comp suit on anyway.

Say im doing a #30 or #32 type sq session I go:

50% x 3 old suit straps down no belt
60% x 3 old suit straps down no belt
70% x 2 x 3 old suit straps down with belt
80% x 2 x 3 old suit straps down with belt and old wraps
85% x 4 x 2 old suit straps down with belt and old wraps

something like that anyway. I cant see any problem with having a suit on and not using wraps.

[Deleted]

if for me, i'll do geard day 1 and 3. But it takes too much time. Think we train in a commercial gym. So just 1 day a week, around 10 week from the meet.

but for me the "optimum" would be to train every think using gear max. (a part from bench press) But i never try it.

[Deleted]

so you take just few kgs from your knee wraps?
I like very much squattingi in wraps.
I think is (as opposed to squat suit) knee wraps can help to increase a lot your squat, is just like a "deloading exercise", but better than WSB band version.

[joeldibattista]

Apr 8, 2009 8:52:08 GMT -5 @adogruzza said:

so you take just few kgs from your knee wraps?
I like very much squattingi in wraps.
I think is (as opposed to squat suit) knee wraps can help to increase a lot your squat, is just like a "deloading exercise", but better than WSB band version.

I get about 20-25kg from my wraps.

I quite like squatting with just wraps. What I did last building up to my last comp was:-

Day 1 - Full equipment
Day 3 - Just wraps

Any secondary squatting was done totally raw.

[erictalmant]

Apr 8, 2009 18:32:16 GMT -5 joeldibattista said:

Apr 8, 2009 8:52:08 GMT -5 @adogruzza said:

so you take just few kgs from your knee wraps?
I like very much squattingi in wraps.
I think is (as opposed to squat suit) knee wraps can help to increase a lot your squat, is just like a "deloading exercise", but better than WSB band version.

I get about 20-25kg from my wraps.

I quite like squatting with just wraps. What I did last building up to my last comp was:-

Day 1 - Full equipment
Day 3 - Just wraps

Any secondary squatting was done totally raw.

Interesting that you get that much out of just wraps.

Which ones do you use?

We are projecting that I will roughly get 18kg with the addition of wraps in the competition on April 18; but we will have to wait and see.

Good stuff on this thread!

[Deleted]

joel, i like your organization of squat training. How about time (lengh of workout??)

eric i my experience more than type of knee wraps (i try with not so many difference thp, titanium (the one i prefer) metal (good) old marathon, inzer) is the "hand" of who put that on. I my team ther's a guy ho takes till 50kg (110lbs???) from knee wraps. He is 2008 european master 1 champion, so a high level lifter but his wrapping is tremendously hard and tremendously fine (above all).

[joeldibattista]

Apr 9, 2009 12:24:31 GMT -5 erictalmant said:

Interesting that you get that much out of just wraps.

Which ones do you use?

APT Stangulators. I think I wrap them quite tight. I use the 'Sub X' method.

I've been told the new Titan wraps are great, so I'm keen to try them out.

[joeldibattista]

Apr 9, 2009 16:32:42 GMT -5 @adogruzza said:

joel, i like your organization of squat training. How about time (lengh of workout??)

The days when I am squatting and benching in equipment are around 3.5 hours. They're too long for my liking and due to several reasons;-

- Obvioulsy the equipement takes more time. Wrapping your knees for 6 sets is quite taxing, so is spending 15 mins getting your suit off etc.

- Training with a team, so there is lots of chatting, spotting etc.

- My GPP is TERRIBLE, so I need a lot of rest between sets.

Have you found workout length to be a factor in building strength?

[Deleted]

Not and yes.
I think that is a factor as a secondary stressor.
The good with Sheiko is the low level of system stress, but along with this there is a psicological stress caused by long work exetera exetera. I tell you the true, sometimes when there is gear work i cut some exercise to stay in time and concentrate on that work.
AHHHHH having time for a 2 days session! :-)