Random Cycle Results

[benburgess]

Just got through with a 16 wk cycle...Not the 13wk cycle so I thought i'd leave that thread uncluttered of my inane ramblings.

In terms of what cycles I ran I did this:

Wks 1-4: Daves modified #37 (raw)
Wks 5-6: Repeated half of Daves modified #37 (semi-raw, wraps etc.)
Wks 7-8: #30 (fully equipped)
Wk 9 : #30 (injured back so very limited sq and pull)
Wk 10 : In Austria drinking and snowboarding in equal measure
Wk 11 : #30 (fully equipped)
Wk 12 : #32 (injured back again...limited sq and pull)
Wk 13 : #32 Skills test (switched around from last wk)
Wk 14 : comp got moved back a wk so rejgged again...did a week with an RI and volume inbetween #32 wk 2 and #30 wk 4
Wk 15 : #32
Wk 16 : #32

So it was a very fragmented and far from ideal cycle with a week off for holiday, 2 weeks where i had an injured back and lots of weeks that were changed around.

Squat - went 2 for 3, 5kg / 11lb all time PB. Left 10kg in tank.

Bench - went 3 for 3, 7.5kg / 17lb PB since shoulder surgery. Left 2.5 kg in tank.

DL - went 1 for 3, pretty poor performance

Total - 10kg / 22lb all time PB


All in all i were really happy with how things went...especially considering the less than ideal buildup. I also qualified for my national senior championships which was bullit.

I was most pleased wit sq and bench, my sq form was PROPER naughty to be honest - I try and sq like Hoop (who doesnt) and Sheiko helps drill that in. The least said about the DL the better...its really not a strength issue I just need to sort out my technique.

[benburgess]

Shirted bench...

Since starting Sheiko my shirt bench has fallen out my backside. This cycle is the first where Ive made any progress on it. If anyone is interested this is what I did:

During raw cycles:
Day 1 - medium grip 4" Board with a doubled small band based off 10kg less than my raw board max

Day 2 - paused full ROM pyramid

Day 3 - 6" ROM close grip lockouts based off shirted max +2.5kg

During equipped cycles:
Day 1 - full ROM shirt bench in loose shirt. 1 week in 4 this was off a 4" board and based off shirt bench +30kg

Day 2 - paused full ROM pyramid

Day 3 - 6" ROM close grip lockouts based off shirted max +2.5kg


All this netted me a 12.5kg / 28lb gain over my benches in my last 2 comps (Sept and Dec). Before this my bench was going backwards on Sheiko and I had tried everything - all raw, raw/shirted, you name it.

[joeldibattista]

Great stuff mate, you're building a very nice total...

[spsfw]

yeah, well done Ben
Imagine what you'd do without the disruptions/injuries

[benburgess]

Thanks lads...there is more in there i am sure.

You learn something from every cycle dont you...I learnt how to get my shirt bench going and that i really am a truly shit deadlifter, although I always suspected that was the case

[joeldibattista]

You're a T-Rex though Bennito, so you probably will always be crap ont pull, just get a massive squat and bench.

[benburgess]

Apr 27, 2009 6:48:25 GMT -5 joeldibattista said:

You're a T-Rex though Bennito, so you probably will always be crap ont pull, just get a massive squat and bench.

Well as Clive always says "all you need is a massive squat"...

[robwhite]

Nice work Ben.