13 weeks (with equipment)

[davebates]

here are some results from donald huntsinger
Good job sir!

Dave,

I just wanted to give you an update on my meet results since you provided me a Sheiko training template back in July 2008.

USAPL NC State Meet 10/10/2009

Squat – 518 PR

Bench - 287 PR

Deadlift – 474 PR

Total – 1279 PR

These lifts were done at bodyweight of 236 lbs and age 48.



When I started the Sheiko training in July 2008, my best lifts were

Squat – 475

Bench – 250

Deadlift – 455

Total – 1180



I will continue to use the template as I am still progressing with it. I have also shared it with my training partners and their lifts are going up as well.



Thanks again for your guidance,

Donald Huntsinger

[Deleted]

If I only have 8 weeks between competitions can I complete the last 8 weeks instead of the whole 13 weeks?

Also I have read in this thread about the use of boards, it is my understanding that boards are used when you are using a percentage that is lower than what you can touch in with a bench shirt. Am I correct in saying this?

[benburgess]

Boards normally used raw mate.

In cycles ive been running we do raw bench (say up to 80% for 5x3) then get the board out and do 80% of the SHIRTED max for 3x2.

[Deleted]

Instead of having both suited squat and shirted bench press on Monday could I move one to Friday?

[benburgess]

Nov 23, 2009 5:47:20 GMT -5 @dokola said:

Instead of having both suited squat and shirted bench press on Monday could I move one to Friday?

sure, just make sure you move the %ages as well as the movement

[Deleted]

So if I understand you I would just swap the Bench press on Monday with the Bench press on Friday?

[benburgess]

Nov 23, 2009 15:41:07 GMT -5 @dokola said:

So if I understand you I would just swap the Bench press on Monday with the Bench press on Friday?

yeah...the weekly volume and relative intensity is identical do the outcome should be the same.

[Deleted]

Ive been running this program back to back. I suffered some injury setbacks not related to lifting so i ended up doing half then having 3 weeks off then doing a modified version with the first 4 weeks raw then the last 3 weeks equipped with no skills eval. Before that i hit some PRs at gym but depth wasnt there and the benches were wobbly so im not counting them. PRs based on last comp.
Competed Saturday 81.7kg bodyweight
232.5kg squat on my 3rd very deep and solid. Felt comfortable 22.5kg PR
112.5kg Bench missed it on the second hit it well on the 3rd 7.5kg PR
220kg Dead on second 10kg PR tried 235kg 3rd as i had the total i wanted but too much.
40kg comp PR.
Ive been negelecting my tri's, Board presses used to be a mainstay and it showed so i will
add them back in place of dips. Other than that very happy with progress

Thanks Dave!!!!!

[benburgess]

HUGE pb Aaron, well done mate

[Deleted]

Cheers Ben progress is good!!
For anyone questioning the programming on here just suck it up and trust
Dave and Boris because when u run the program as its written the PRs feel like magic!

[joeldibattista]

Congrats Aaron, good stuff. See you at Nats next year comrade.

[Deleted]

Hi guys,

I'm having a bash at this currently after experiencing great gains in the past with sheiko cycles. So far so good...

However, i have a question moving forward regarding the normal 3 day per week cycles and using gear. I understand that a few of the guys that post on here have done them in the past. Do you find they are more or less successful than the 13 week cycle..?

With regards to gear usage.. 3 days per week, vs 1-2 days per week... I understand that the perentages are considerably higher and the risk of burnout and injury are higher too but there is more time in the gear, etc..

Not sure if this post should be on this thread or a new one..?

[benburgess]

'normal' cycles? Ive never run any of the 13wk beginner ones, but they are all based on #37, #29 and #32 IIRC so they should compare more or less exactly if thats what you mean?

Re. eqp use, personally i use the sq gear for one of the sq sessions a week (always a first sq), and the shirt for one session too. DL suit only nearer a meet really. For example, lets say 4 wks out:

Day 1
Sq (raw)
Bench (eqp)

Day 2
DL (eqp)
Bench (raw)
DL (raw)

Day 3
Sq (eqp)
Bench (raw)

is how i set it up.

[Deleted]

Dec 29, 2010 19:56:09 GMT -5 benburgess said:

'normal' cycles? Ive never run any of the 13wk beginner ones, but they are all based on #37, #29 and #32 IIRC so they should compare more or less exactly if thats what you mean?

Re. eqp use, personally i use the sq gear for one of the sq sessions a week (always a first sq), and the shirt for one session too. DL suit only nearer a meet really. For example, lets say 4 wks out:

Day 1
Sq (raw)
Bench (eqp)

Day 2
DL (eqp)
Bench (raw)
DL (raw)

Day 3
Sq (eqp)
Bench (raw)

is how i set it up.

Cool thanks for the explanation Ben!
I was going to take a look at #31, #30 or even #40 with the higher percentages as i believe i've hit a few snags similar to a few guys on here, regarding touching with 80% of shirted weight and even hitting depth with some of the lower percentage squats.
I think you may have also mentioned that they are better for those lifting equipped..?
I'll post up my results when i've finished.. fingers crossed i hit some PR's!

Cheers

[benburgess]

I do like #30 and particulalry #31 but bear in mind that they are a LOT more work than a #37 or any of daves cycles...not only are they higher volume but also a significantly higher relative intensity.

If your work capacity is good then you will probably do well off them, if you dont recover so well then best stick with the #37s etc.

[Deleted]

Dec 30, 2010 9:58:06 GMT -5 benburgess said:

I do like #30 and particulalry #31 but bear in mind that they are a LOT more work than a #37 or any of daves cycles...not only are they higher volume but also a significantly higher relative intensity.

If your work capacity is good then you will probably do well off them, if you dont recover so well then best stick with the #37s etc.

Thanks again Ben i'll take it on board..

I've run the CMS-MS prep 1 cycle a few times before although i'm definitely not there in regards to classification but from a GPP perspective definitely. And because of that history i'm finding the lower percentages 70-75% in the 13 weeks a little easier then expected as well as the volume of work required..

I guess i'll just wait to see how i come out at the end of this block and then look at the options before i jump back in..

[superaveragebro]

Click on the above link to watch clips of a PB total of 685kg from a previous 640kg equipped after performing this program.
The only lift I did not progress on was bench.

[Deleted]

I cant download the excel file.