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Post by davebates on Dec 11, 2008 14:58:33 GMT -5
a email from Steven Pritchard
Hi coach,
The meet went well. The warm up area was a dodgey old shed and the
lifting platform was a couple of warped sheets of plywood covered with
rubber, so my balance felt off when I was squatting. As a result I
made smaller jumps with my attempts. Still ended well.
Opener- 670- very easy, but 2 reds for depth
2nd- 693- 2 whites, very easy- equal PR
3rd- 715- 3 whites, very easy- 22lb PR
I felt like 715 was an opener weight- it felt like I could have hit close to 750
bench
opener- 544- easy- 3 whites
2nd- 566- misgroove- 3 reds
3rd- 577- easy- 3 whites- 16lb PR
deadlift
opener- 572- easy- 3 whites
2nd- 605- easy- 3 whites- 77lb PR from last skills test
3rd- 627- just jammed up at lockout- 2 reds
Pretty amazing that after a complete bicep tear, surgery and 12 weeks
off training- 18 weeks of sheiko has given me such large gains in
strength. While my deadlift has had to come along slowly I am still
44lbs up on my best ever total before surgery. My deadlift is on the
rebuild. 18 weeks have put 22lb on my raw bench and 11lb on my raw
squat and 16lb on my shirted bench and 22lb on my equipped squat- and
I feel like I have this comfortably with heaps to spare.
I'm very happy with how things are going.
Thanks for your help.
Stephen
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Post by davebates on Dec 11, 2008 15:06:17 GMT -5
a email from Joel Boulianne
HI MR.BATES...LET ME THANK YOU A LOT FOR YOUR SHEIKO TRAINING CYCLE. i had a nice meet ,i missed the 2nd at 600, my grip was too wide... so at 3th i get a very close grip and i gave all that i can to squat it...
For the bench, my bench shirt was very shug...i worn it at the last national at 225 bodyweight so, i did 450lbs & missed 500 at the lockout...
for the deadlift, i missed my first attempt with 500...i had muscular «stiffness» in both foream & i was unable to get the grip the bar... so i ate a lot of bananas & selt vinagar chips...for my second i did 500 very easily & i did a do or die a 3th for 612...it gave me a national junior total records of 755kg with a wilks of 488 points.
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spsfw
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Posts: 165
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Post by spsfw on Apr 5, 2009 1:13:09 GMT -5
I just did my 2nd 9 week equipped cycle.
Meet day was crazy- I was there from 7am helping another lifter, then even ended up spotting during the 2nd session. I was at the meet for 11 hours before I even got on the platform- hardly ate all day and was wiped out by the time I started. Squats when ok- despite everything feeling tough. For the first time I got all 3 squats, each with 3 white lights.
1st attempt 704lbs/320kg- 3 whites
2nd attempt 726lbs/330kg- 3 whites
3rd attempt 748lbs/340kg- 3 whites
Bench
opened on 550lbs/250kg- 3 whites
2nd 572lbs/260kg- stalled half way- felt like I had no energy
passed on 3rd attempt
Deadlift
1st 583lbs/265kg- 3 whites
2nd 616lbs/280kg- 3 whites
3rd 649lbs/295kg- 3 whites
total 1947lbs/885kg
so in 2 nine week equipped cycles (and 2 raw cycles) I have moved my equipped comp lifts from:
squat: 687lbs/312.5kg to 748lbs/340kg
bench: 555lbs/252.5kg to 577lbs/262.5kg
deadlift: 605lbs/275kg to 649lbs/295kg
total- 1853lbs/842.5kg to 1947lbs/885kg
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Post by joeldibattista on Apr 5, 2009 4:02:51 GMT -5
Steve - you did awesome mate, it's very humbling being in the same weight class and lifting against you. I had a nightmare at the same comp - loads of excuses LOL. Programming wise - I used cycle #30 leading up to this comp and I think it was way too much for my level (level 3 rated lifter) - which validates everything Eric talks about re volume/intensity for the different ratings. A month ago I was considering using a CMS template for my Nationals - crazy. I'll be doing your 13 week cycle leading up to the Nationals Dave. Please feel free to bollock me Steve if I start going crazy again.  |
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Post by benburgess on Apr 5, 2009 9:01:38 GMT -5
Nice one Steve.
Bagpipe you are useless. x
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Post by joeldibattista on Apr 5, 2009 19:58:11 GMT -5
Cheers bud.
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Post by davebates on Apr 8, 2009 3:16:48 GMT -5
I just did my 2nd 9 week equipped cycle. Meet day was crazy- I was there from 7am helping another lifter, then even ended up spotting during the 2nd session. I was at the meet for 11 hours before I even got on the platform- hardly ate all day and was wiped out by the time I started. Squats when ok- despite everything feeling tough. For the first time I got all 3 squats, each with 3 white lights. 1st attempt 704lbs/320kg- 3 whites 2nd attempt 726lbs/330kg- 3 whites 3rd attempt 748lbs/340kg- 3 whites Bench opened on 550lbs/250kg- 3 whites 2nd 572lbs/260kg- stalled half way- felt like I had no energy passed on 3rd attempt Deadlift 1st 583lbs/265kg- 3 whites 2nd 616lbs/280kg- 3 whites 3rd 649lbs/295kg- 3 whites total 1947lbs/885kg so in 2 nine week equipped cycles (and 2 raw cycles) I have moved my equipped comp lifts from: squat: 687lbs/312.5kg to 748lbs/340kg bench: 555lbs/252.5kg to 577lbs/262.5kg deadlift: 605lbs/275kg to 649lbs/295kg total- 1853lbs/842.5kg to 1947lbs/885kg Hmmm Good job!
We need to get the bench to move like the other lifts.
Time to get the gears turning. |
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spsfw
Full Member
Posts: 165
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Post by spsfw on Apr 9, 2009 7:11:03 GMT -5
thanks
Here are a couple of videos of my 2nd and 3rd squats.
2nd attempt was 330kg:
3rd attempt was 340kg:
I'll post up the deadlifts as soon as I get the videos up.
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Post by erictalmant on Apr 9, 2009 12:36:02 GMT -5
Steve - you did awesome mate, it's very humbling being in the same weight class and lifting against you. I had a nightmare at the same comp - loads of excuses LOL. Programming wise - I used cycle #30 leading up to this comp and I think it was way too much for my level (level 3 rated lifter) - which validates everything Eric talks about re volume/intensity for the different ratings. A month ago I was considering using a CMS template for my Nationals - crazy. I'll be doing your 13 week cycle leading up to the Nationals Dave. Please feel free to bollock me Steve if I start going crazy again. Joel: You see-more is not always better  How is this for a blow to the ego: Dave and I are 90% sure that I have reached that level where volume is no longer going to make a difference. Translation: I am no spring chicken anymore. If you have seen my DVD's, there is a definable point in every lifter's career where the addition of volume brings diminishing returns, and from that point on the key to continuing to build strength lies in intensity. There is a very good possibility that I will only be training 3X a week for the foreseeable future. We will be reducing my volume, but increasing my intensity. Stay tuned to my log for any and all programming changes; but take everything in context! |
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Post by erictalmant on Apr 9, 2009 12:42:31 GMT -5
thanks Here are a couple of videos of my 2nd and 3rd squats. 2nd attempt was 330kg: 3rd attempt was 340kg: I'll post up the deadlifts as soon as I get the videos up. Okay. I am going to get all soft on you guys for a second... Watching this stuff is what makes me get up in the morning. It is so incredibly gratifying to see guys that Dave and I have helped stick with the programming through thick and thin and then simply smash their old PR's replacing them with new ones. Helping guys get stronger is what really gets Dave and I going. We are so incredibly proud of you and my hat goes off to you! Excellent work!!! Eric |
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Post by benburgess on Apr 9, 2009 13:59:07 GMT -5
thanks Here are a couple of videos of my 2nd and 3rd squats. 2nd attempt was 330kg: 3rd attempt was 340kg: I'll post up the deadlifts as soon as I get the videos up. Nice style on the sq Steve. I were surprised to see you wearing oly shoes with that wide/sit back sq style though. Have you tried flats and do you prefer the heel? |
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spsfw
Full Member
Posts: 165
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Post by spsfw on Apr 9, 2009 18:17:33 GMT -5
thanks Eric. Dave has really turned my lifting around and my improvements have been mind blowing- both technically and in terms of strength. I am extremely grateful. I should also mention that I did the metabolic typing test a few weeks back and following the recommended food, my general well being has significantly improved.
Ben, I used to squat in chuck taylors up until the 2007 ipf worlds where I bmbed on squat. A number of lifters and coaches recommended a heel. I seems to help me squat to depth. At the 07 worlds, only 2 lifters wore chuck taylors, me and Clive Henry. Two Russians wore metal shoes, the rest all wore shoes or boots with heels. I think flexibilty may be a factor.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Apr 9, 2009 21:26:47 GMT -5
here is my 2nd deadlift, 280kg:
here is my 3rd, 295kg:
here is my 250kg bench:
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Post by joeldibattista on Apr 9, 2009 21:54:37 GMT -5
Joel: You see-more is not always better As with most people, I guess I had to learn the hard way.  Looking back, I even though I had a really bad comp, I'm a relative newcomer to lifting, and I learnt a lot. |
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Post by erictalmant on Apr 10, 2009 8:15:53 GMT -5
here is my 2nd deadlift, 280kg: here is my 3rd, 295kg: here is my 250kg bench: There is more in the tank on both of these! Fantastic work! |
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Post by erictalmant on Apr 10, 2009 8:16:53 GMT -5
Joel: You see-more is not always better As with most people, I guess I had to learn the hard way. Looking back, I even though I had a really bad comp, I'm a relative newcomer to lifting, and I learnt a lot. I learn something from every single meet that I do, and I have done over 30 of them now. |
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Post by davebates on Apr 13, 2009 12:18:32 GMT -5
a email from Donald Huntsinger
Dave,
Hope this e-mail finds you well. I just completed another Sheiko cycle, based on the templates you provided me last year. I did a USAPL meet on 3/21/09.
Squat – 502 (PR – 27 lb. increase)
Bench – 292 (PR – 16 lb. increase)
Deadlift – 458 (PR – 12 lb. increase)
Total – 1252 (PR – 67 lb. increase)
I placed 3rd in the 242 Master I division. This was a good meet for me. I felt I peaked at the right time, and felt strong all the way through the deadlifts, thanks to the volume and conditioning from the Sheiko routines.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Apr 16, 2009 16:52:47 GMT -5
congrats Donald. Great PRs!
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Post by erictalmant on Apr 24, 2009 15:47:45 GMT -5
a email from Donald Huntsinger Dave, Hope this e-mail finds you well. I just completed another Sheiko cycle, based on the templates you provided me last year. I did a USAPL meet on 3/21/09. Squat – 502 (PR – 27 lb. increase) Bench – 292 (PR – 16 lb. increase) Deadlift – 458 (PR – 12 lb. increase) Total – 1252 (PR – 67 lb. increase) I placed 3rd in the 242 Master I division. This was a good meet for me. I felt I peaked at the right time, and felt strong all the way through the deadlifts, thanks to the volume and conditioning from the Sheiko routines. Congratulations, Donald! Fantastic! |
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Post by davebates on Apr 27, 2009 12:23:30 GMT -5
a email from Craig McMillan
Hi Dave
Well the first part of the year is now over with the World Masters BP and
our regionals all done as of yesterday.
Firstly worlds was good placed 5th in the 90 kg Master I division with an
easy 185 kg (equal PB) after the team banked the points and put in a
conservative 3rd. (I personally thought I should have gone 187.5 or 190
but it was not to be.)
Second comp one week later was the Regional champs and I had a great day
squatted 280 (2.5kg PB)
bench 190 (5kg PB)and should have taken this weight that would have given
me 4th at the worlds!
Deadlifted 267.7 (close to 282.5 for my 3rd which would have been a PB by
2.5 and a total PB by 10kg)
All in all very happy although still felt a little under deadlifted for
the meet.
Also thought I should test my raw maxes this week to see where I am for
the next cycle as feel have picked up some strength there too, do you
think that is a good idea?
Many thanks for your help and tinkering at the end of the cycle to make it
all work for both comps.
Looking onto nationals on the 8-9 th Aug do you think I should try your
new cycle or do the 13 weeks geared again?
Best regards
Craig McMillan
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