Post by benburgess on Dec 12, 2008 12:38:50 GMT -5
Oh, ok...you cant start new threads?
Well here are my observations then (I've run Sheiko cycles for about a year and done 3 meets using prep and peaking cycles for rated lifters):
General
Personally, i've found the higher %'ages in cycles like the #30 and #31 lend themselves better to equipped lifting than the 70 and 75%'s found more in cycles like the #37. I am around 50kg from CMS so this could explain this, but its always going to be hard (for example) to get a touch with 70% of your shirted bench.
The SPP excersises are a good place to target your individual weak points. My knees used to come in when i squatted so i used a lot of ultra-wide GM's focussing on pushing knees out as my SPP. Now they dont come in.
Squat
I've found that if you're lifting at 80-85%, putting your straps up means you get pretty much zero training effect as its too easy. Conversely trying to do 95% of your equipped max with straps down and no wraps will blow your brainz out. I've found a good rule of thumb to be:
80% - old suit, straps down + old wraps
85% - same, maybe tighter wraps
90% - old suit, straps up + old wraps
95%+ - full battle rattle
This is pretty much exactly what Big Boris says in one of his translated letters/emails too.
You get most support out of your suit if you can sit back into it. Box squats help you do this so I've always included them in the cycles, as a raw movement. I think this has helped get my glutes strong and are one of the reasons why the squat is my best (equipped) lift.
Bench
David I was very surprised to see that both you and Boris base most of your benching off full ROM raw bench %'ages. It is certainly the experience of my team (which contains an IPF world champ, and a number of British champs) that you HAVE to work the lockout hard with boards, pin lockouts etc.
After I recently read the email that Boris wrote that confirmed that he has his lifters doing mostly raw bench, I tried running prep and comp cycles where I benched twice full-ROM raw, and once full-ROM shirted in a week. My shirted bench went down, althought my raw bench went up.
I think the new generation single ply (eg. Katana) is so powerful that what you can move off the chest (where the shirt helps) is always going to be more than you can lock out (where the shirt doesnt help) unless you have specifically trained the triceps/lockout HARD.
Its difficult to program boards and lockouts etc. in Sheiko, because they dont lend themselves well to 75 and 80%. You have to be using 90+% of your shirted max for a pin lockout to have any training effect i think. I'd be interested to hear your thoughts on programming these types of movement David.
Deadlift
I have a bad sticking point around the knee. Doing pulls to knee raw does not seem to help me to pull my suited max over my knees, same with the pulls from blocks.
I've found pulls to knees based off suited max and pulls off blocks based off suited max works best, although i still gotta defeat this sticking point. I pull sumo.
Well here are my observations then (I've run Sheiko cycles for about a year and done 3 meets using prep and peaking cycles for rated lifters):
General
Personally, i've found the higher %'ages in cycles like the #30 and #31 lend themselves better to equipped lifting than the 70 and 75%'s found more in cycles like the #37. I am around 50kg from CMS so this could explain this, but its always going to be hard (for example) to get a touch with 70% of your shirted bench.
The SPP excersises are a good place to target your individual weak points. My knees used to come in when i squatted so i used a lot of ultra-wide GM's focussing on pushing knees out as my SPP. Now they dont come in.
Squat
I've found that if you're lifting at 80-85%, putting your straps up means you get pretty much zero training effect as its too easy. Conversely trying to do 95% of your equipped max with straps down and no wraps will blow your brainz out. I've found a good rule of thumb to be:
80% - old suit, straps down + old wraps
85% - same, maybe tighter wraps
90% - old suit, straps up + old wraps
95%+ - full battle rattle
This is pretty much exactly what Big Boris says in one of his translated letters/emails too.
You get most support out of your suit if you can sit back into it. Box squats help you do this so I've always included them in the cycles, as a raw movement. I think this has helped get my glutes strong and are one of the reasons why the squat is my best (equipped) lift.
Bench
David I was very surprised to see that both you and Boris base most of your benching off full ROM raw bench %'ages. It is certainly the experience of my team (which contains an IPF world champ, and a number of British champs) that you HAVE to work the lockout hard with boards, pin lockouts etc.
After I recently read the email that Boris wrote that confirmed that he has his lifters doing mostly raw bench, I tried running prep and comp cycles where I benched twice full-ROM raw, and once full-ROM shirted in a week. My shirted bench went down, althought my raw bench went up.
I think the new generation single ply (eg. Katana) is so powerful that what you can move off the chest (where the shirt helps) is always going to be more than you can lock out (where the shirt doesnt help) unless you have specifically trained the triceps/lockout HARD.
Its difficult to program boards and lockouts etc. in Sheiko, because they dont lend themselves well to 75 and 80%. You have to be using 90+% of your shirted max for a pin lockout to have any training effect i think. I'd be interested to hear your thoughts on programming these types of movement David.
Deadlift
I have a bad sticking point around the knee. Doing pulls to knee raw does not seem to help me to pull my suited max over my knees, same with the pulls from blocks.
I've found pulls to knees based off suited max and pulls off blocks based off suited max works best, although i still gotta defeat this sticking point. I pull sumo.