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Post by joeldibattista on Jan 29, 2013 19:13:08 GMT -5
I think Dave took a step back a while ago. Last I heard he was working two jobs, so didn't have time. I see Eric Talmant is back doing powerlifting, so not sure if Dave is involved or not...
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Post by joeldibattista on Dec 18, 2012 2:02:10 GMT -5
1. Use whichever stance you compete with
2. Test your maxes after each block
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Post by joeldibattista on Dec 14, 2012 0:52:24 GMT -5
The original programme never featured benching with chains, that was added by the creator of the spreadsheet.
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Post by joeldibattista on Sept 19, 2012 16:55:40 GMT -5
Yes, that is correct. 29>30>31>32 is a 4 month cycle from the old Irbis website. I can tell you that you would be feeling quite sorry for yourself after that one! You would welcome the deload for sure.
My experience running Dave's routine (and #37) is that you don't need as much of a deload an can come in underdone if you run the whole #32.
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Post by joeldibattista on Aug 31, 2012 2:41:53 GMT -5
No probably not. If #29 wasn't really challening, then I woud up my maxes a bit. #37 has more volume, but slightly less intensity, so it should be similar in terms of overall stress.
The other option would be to run #30 with your current maxes and see how you go- that one is a killer.
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cms-ms
Jun 5, 2012 17:37:05 GMT -5
Post by joeldibattista on Jun 5, 2012 17:37:05 GMT -5
Defintiely too hard if you have only run a few cycles.
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Post by joeldibattista on May 30, 2012 0:24:10 GMT -5
If you do 29>37>32 you will have a chance to set new PRs in the first week of #32 at skills evaluation. Many don't though as you are generally quite fatigued at this point. The "trend" we have seen is that generally beginners are more likely to hit PRs here.
It is tough mentally, but don't be too discouraged if you don't. New maxes should obviously be set at the end of #32.
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Post by joeldibattista on May 30, 2012 0:18:31 GMT -5
Hey man, it sure is tough! I dropped about 15kg in 3 months for my wedding. I did a comp at the end of it and it didn't go too well. Ended up doing 620 @ 119.8 raw, compared to 632.5 @ 131.7 raw exactly a year before.
So that's almost exactly the same on Wilks formula. The thing that got me wasn't so much the training, but dropping those extra kilos the week of the comp- it really took it out of me. I did a pretty easy 635 @ 124 a few weeks before.
I guess my tips would be to drop the weight slowly if possible and not leave too much for the comp week, especially if you have a 2 hour weigh in.
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Post by joeldibattista on Mar 29, 2012 17:45:22 GMT -5
Yeah it's really demanding and just beats you down. It is a balancing act.
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Post by joeldibattista on Mar 27, 2012 20:00:44 GMT -5
Hi there- that was my experience running #31. It's supposedly for a level 1 rated lifter and it's quite demanding.
I highly recommend running Dave's 13 weeker.
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Post by joeldibattista on Mar 27, 2012 17:30:47 GMT -5
Yeah you are completely right, developmental SPP rather than GPP.
Using chains on all three lifts are listed as supplemental SPP movements in Sheiko's manual.
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Post by joeldibattista on Mar 25, 2012 17:18:25 GMT -5
Great result!
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Post by joeldibattista on Mar 25, 2012 17:17:46 GMT -5
Very nice, congrats.
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Post by joeldibattista on Mar 22, 2012 18:34:33 GMT -5
The flyes and triceps (i.e. 5x10 stuff) are not SPP, they are GPP - they are to stretch the shoulder girdle and triceps after benching to prevent injury. I would be careful replacing GPP with SPP as the SPP exercises will be more taxing.
You could look at including a small amount of chain or light bands to one of the bench days or your second bench on a day where you bench twice. That has worked for us in the past. CG bench is another good one as well, although you will need to fiddle the percentages - 5x3x65% and 5x2x70% is used in the bench only routine.
Deadlift wise, you could look at including more deficit pulls rather than pulls to the knee if you are weak off the floor as oppossed to around the knee.
My squat is similar - I am planning to use some chain with my squats next cycle and see how that helps me.
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Post by joeldibattista on Mar 19, 2012 17:43:33 GMT -5
Thanks for the feedback and congrats on your PRs.
I am quite suprised you felt as strong at skills evaluation as the comp as that is a long, hard prepatory cycle you ran!
37/31/32 looks like a good sequence IMO.
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Post by joeldibattista on Mar 14, 2012 0:03:45 GMT -5
Why doesn't it seem like enough? 2 full days is plenty of time, both sessions in the final week are very light.
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Post by joeldibattista on Feb 23, 2012 19:58:38 GMT -5
From Sheiko himself:
"Interval rest between sets to the bar in training depends on the state of an athlete, from his ability to recover from weight class. Thus, light weight category athletes recover faster than the heavier weight categories of athletes. For example, Ravil Kazakov (category under 60 kg) twice as fast finishes training than Yuri Fedorenko (category up to 110 kg). Also, much depends on the fitness athlete, the amount and intensity of the load. For example, by running exercise, and stress in this exercise. At 80% load (2 set of 5 reps), I recommend rest in 2-3 minutes at 75% (5 sets of 5 reps) - Rest for 4-5 minutes, with the approaches to 90-95% by 1-2 times I recommend a rest between sets 5-7 minutes."
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Post by joeldibattista on Feb 23, 2012 19:56:30 GMT -5
My best ever Wilks score was when I was my heaviest at last year's Nationals. I did 775 @ 134 which is 436 points.
2010 Nationals I did 740 @ 130 and 418 points
2009 Nationals I did 715 @ 126 and 406 poins.
My first competition in 2007 I did 660 @ 110 which was around 388 points.
I'm going down to the 120 class for this year's Nationals, so we'll see how that goes.
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Post by joeldibattista on Feb 20, 2012 21:09:20 GMT -5
The thing to keep in mind when doing the skills evaluation is that you are generally very fatgued at this point in the cycle. Depeneding on what you are using for your max and how long your cycles has been etc. will determine your preparedness that day.
I would say that you should work up to a heavy single in each lift. That may equal PBs, or it may not. I think the key is to get a feel for a heavy weight and not worry too much about if you set new PBs or not.
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Post by joeldibattista on Feb 20, 2012 18:30:53 GMT -5
This is a quote direct from Wade Hooper regarding shirt work and Sheiko.
"The shirt is a little trickier as it is much harder to touch with 80% or less. Sometimes even 85%. Again, I am comfortable with what I am going to wear on the platform, so I don’t need a lot of my reps to touch my chest. I would say maybe only 25 total reps ever touch my chest in the shirt probably less. If it does not touch, I never use a board. I find the using a board gives you an artificial feeling, and you never hit the right groove when it comes time to touch. I usually only put the shirt on once a week and the other bench workouts are raw. I will even change the grip or add chains on the raw day."
We have used some of the benching sessions from #30 and #31 where you work to 90% to good effect before.
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