Just curious, do you base your training from Prilepin’s table?
Eric,
Sorry to hear about the split between EliteFTS and yourself.
What is your thought process behind the Developmental SPP circuit?
By the way, I have your presentation and although I haven’t had time to go through it all in great detail it was very informative and I’ll definitely be incorporating parts components into my training.
Week #13
#28 23 March 2009 (Mon A.M.)
*30 minutes out: Acetyl-L-Carnitine and Aniracetam
20 minute general warm up:
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
- Squat: 50% x 3; 60% x 3; 70% x 3 x 2; 75% x 2 x 3 (18)
- Bench press: 50% x 3; 60% x 3; 70% x 3 x 2; 75% x 2 x 3 (18)
- Weighted Sit ups: 90 lbs. x 6 x 3
Training time: a leisurely 1 hour and 14 minutes
Autogenic training immediately after training x 30 minutes
Skills Evaluation to determine openers for the Clash of the Titans II on Wednesday.
[quote]TYPE2B wrote:
Eric Talmant! The dude who popularize Sheiko training? Wow. T-Nation is lucky to have you here. You’re awesome.[/quote]
I would say that along with my coach Dave Bates, we have helped to bring light to Sheiko programming to the Western world 
Thank you for the kind words.
[quote]TYPE2B wrote:
Just curious, do you base your training from Prilepin’s table?[/quote]
Prilepin does not dictate my training from start to finish; but we are well aware of his chart and always keep it in mind in the proper context.
We are relying more and more upon my individual coefficient of intensity. Dave and I plan to write an article soon about it and reveal yet another nugget of training to the Western world.
[quote]Ruggerlife wrote:
Eric,
Sorry to hear about the split between EliteFTS and yourself.
What is your thought process behind the Developmental SPP circuit?
By the way, I have your presentation and although I haven’t had time to go through it all in great detail it was very informative and I’ll definitely be incorporating parts components into my training.[/quote]
Thank you for the kind words regarding my St. Louis seminar presentation.
No worries. I am sure both myself and Elite will do just fine in moving forward
My thought process is that I wanted to raise my physical preparedness back up because I had let it “slip” recently with all of the time and effort that I put into (is required) the Raw Unity meet. When I am in really good shape my ability to recover from the main workload increases considerably which (for me) has always translated into better performances in competition.
I am not so sure that the particular circuit is as important as just raising my physical preparedness. Keep in mind that in addition to the circuit I am also pushing the elliptical pretty good 3X/week.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 4 circuits. I will decrease it to 3 on Saturday and then continue to decrease by one set per week until I am 10 days out from the competition. Once I am 10 days out all G.P.P. and developmental S.P.P. work will cease except walking my dogs.
*Relaxation massage x 60 minutes. We worked on my digestive/eliminative zone as well as my nerve zone; because of the 6 zones those were the ones that showed up lacking a bit in today?s assessment.
*Out in the sun with the dogs x 20 minutes
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
As seen on Powerlifting Watch:
Raw Unity Meet director and top raw lifter Eric Talmant will now be sharing his knowledge and experience in nutrition and Sheiko training at Critical Bench.com and BMF Sports.
Talmant brings a unique skill set and 16 years of nutritional experience to Critical Bench. A certified Metabolic Typing® advisor and Functional Diagnostic Nutritionist, Talmant is certified to offer the Advanced Metabolic Typing® Test as well as order blood work (the Signet MRT Test, U.S. BioTek ELISA IgG allergy test, the High Sensitivity C-Reactive Protein heart health test, and the BioHealth Diagnostics Adrenal and Hormone Profiles to name a few) and dispense hormones.
?I hope to continue the great work that I did for Elite Fitness Systems these past two years regarding customized nutrition and customized Sheiko programming because I thoroughly enjoy helping people build healthy and vibrant lives; as well as meeting and exceeding their goals in the gym. I have had the pleasure of working with over 180 people nutritionally when I was at Elite and my coach Dave Bates and I have worked with several hundred athletes from all around the world with our interpretation of Sheiko programming. We are excited to bring our unique skill sets and extensive experience to Critical Bench and continue our well-known work at BMF Sports.?
Talmant will be answering nutrition questions for Critical Bench on their Muscle Forum and will be posting his log and answering training questions as well. He will continue to answer questions and will be posting his log on the BMF Sports forum, where his coach Dave Bates already heads up a Sheiko training forum. He can also be reached through his web site at www.erictalmant.com
*30 minutes out: Acetyl-L-Carnitine and Aniracetam
20 minute general warm up.
Anabolic foods used throughout the evaluation: goat milk, goat cheese, coconut cream, coconut milk, dark chocolate, weak coffee, and bananas.
Anabolic supplements used: Cataplus and Liqui G-Plus
#29 25 March 2009 (Wed A.M.)
- Squat: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; 90% x 1 x 2; 95% x 1 (14)
- Bench: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; Projected 1st attempt x 1; Projected 2nd attempt x 1(13)
- Deadlift: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; 90% x 1 (12)
We had a good evaluation today. As the videos will show, I was a bit tentative with the knee wraps. This was the first time I have used them in about 2 years. I worked up to a fairly easy 465, which will be somewhere around my opener. I have 5 more training sessions in the knee wraps so it will be interesting to see how quick or slow my learning (or re-learning) curve is.
My bench attempts also felt good. Both 90% and 95% attempts were faster than when I did them a few months ago when preparing for Raw Unity.
The 90% single in the deadlift at 575 (opener) moved faster than I have ever moved it before.
We have a little work to do with the knee wraps, but right now things look pretty good. Mike Westerdal of Critical Bench and Ryan Magin came out to help Dave and me and they brought along the video camera. Mike took footage of all the lifts and then he and I had a small sit-down chat at the end of the evaluation and just talked shop. As soon as Mike is done editing it I will post the video in my log.
26 March 2009
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 4 circuits. I will decrease it to 3 on Saturday and then continue to decrease by one set per week until I am 10 days out from the competition. Once I am 10 days out all G.P.P. and developmental S.P.P. work will cease except walking my dogs.
*Out in the sun with the dogs x 20 minutes
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Vibro massager x 10 minutes on lower body (legs)
*Subliminal meditation CD while going to bed
[quote]Eric Talmant wrote:
TYPE2B wrote:
Just curious, do you base your training from Prilepin’s table?
Prilepin does not dictate my training from start to finish; but we are well aware of his chart and always keep it in mind in the proper context.
We are relying more and more upon my individual coefficient of intensity. Dave and I plan to write an article soon about it and reveal yet another nugget of training to the Western world.
[/quote]
SWEET! You and Dave (Tate?) are very knowledgeable about training and are very successful powerlifters too. Everyone can agree with that. Please PM me after writing the article! Thank you!
#30 27 March 2009 (Fri A.M.)
*30 minutes out: Acetyl-L-Carnitine
20 minute general warm up:
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
- Squat: 50% x 3; 60% x 3 x 2; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 2 x 5 (22)
- Wide Grip Bench Press: 55% x 3; 65% x 3 x 2; 75% x 3 x 6 (27)
- Pectoral muscles: 10 x 5
- Triceps: 10 x 5
- Good mornings: 40% of squat x 5 x 5
Training time: 2 hours 10 minutes
I have become much more accustomed to the knee wraps even in one more training session. I am finding that I can be fairly ballistic with my squatting style and as a result I am feeling out how to get a nice ?boing? out of the hole. I reviewed videos from today and compared them to Wednesday?s skill evaluation and there is a noticeable difference. I have four or five more training sessions in them and I am confident I will be ready come meet time.
[quote]TYPE2B wrote:
Eric Talmant wrote:
TYPE2B wrote:
Just curious, do you base your training from Prilepin’s table?
Prilepin does not dictate my training from start to finish; but we are well aware of his chart and always keep it in mind in the proper context.
We are relying more and more upon my individual coefficient of intensity. Dave and I plan to write an article soon about it and reveal yet another nugget of training to the Western world.
SWEET! You and Dave (Tate?) are very knowledgeable about training and are very successful powerlifters too. Everyone can agree with that. Please PM me after writing the article! Thank you![/quote]
The Dave that I always refer to is my coach and good friend Dave Bates; not Dave Tate.
Google “Dave Bates” and you will get the skinny on him and our work with Sheiko-esque programming.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
- Dumbbell Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will decrease it to 2 next Saturday and then continue to decrease by one set per week until I am 10 days out from the competition. Once I am 10 days out all G.P.P. and developmental S.P.P. work will cease except walking my dogs.
*Out in the sun with the dogs x 20 minutes. It is very windy here today.
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
Week #14
#31 30 March 2009 (Mon A.M.)
*30 minutes out: Acetyl-L-Carnitine
20 minute general warm up:
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
- Squats: 55% x 3; 65% x 3 x 2; 70% x 3 x 2 (knee wraps off estimated knee wrap max) 80% x 2; 91% x 1 x 4 (21)
- Bench press: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2; 91% x 1; 94% x 1; 97% x 1; 100% x 1 (18)
- Bench lockouts: 102% x 2 x 5
- Triceps: 10 x 5
- Squats: 55% x 3; 65% x 3 x 2; 75% x 3 x 4 (21)
Training time: 2 hours 55 minutes
Yesterday (Sunday) Dave and I had a brainstorming session in his living room. Talk about a headache! We ought to tape one of these sometime, because I think everyone would get a kick out of how we operate. Anyhow, the final 3 weeks is a reflection of what we talked about.
I will need to squat and deadlift big in order to win at the Clash of the Titans II, because most of the lightweights I am going up against have big bench presses. Here?we?go?
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will decrease it to 2 on Saturday and then have my last G.P.P./developmental S.P.P. workout on April 7th. I will still continue to walk my dogs every day.
*Relaxation massage x 60 minutes. We worked on my circulatory zone today since it was the one that showed up lacking a bit in today?s assessment.
*Out in the sun with the dogs x 20 minutes
*Meditation/Visualization x 20 minutes. I needed more time here due to some of the knuckleheads that don?t seem to get the new classification chart that Johnny came up with that was posted on PL Watch and the Raw Unity web site.
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
[quote]Eric Talmant wrote:
*Meditation/Visualization x 20 minutes. I needed more time here due to some of the knuckleheads that don?t seem to get the new classification chart that Johnny came up with that was posted on PL Watch and the Raw Unity web site.
[/quote]
LOL!
I saw that thread, very entertaining.
No classification chart is going to be perfect, but this looks fairly reasonable.
Week #14
#32 01 April 2009 (Wed A.M.)
*30 minutes out: Acetyl-L-Carnitine
20 minute general warm up:
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
- Deadlift: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2; 91% x 1 x 3 (17)
- Bench: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 3 x 3; 85% x 2 x 3 (27)
- Pectoral muscles: 10 x 5
- Triceps: 10 x 5
- Deadlift to knees: 55% x 3; 65% x 3; 70% x 3 x 6 (24)
Training time: 2 hours 23 minutes
The maximal deadlifts were tough today, but my form was solid and my strength was good. Bench weights moved real well also.
Skills Evaluation Video from last week:
[quote]Ruggerlife wrote:
Eric Talmant wrote:
*Meditation/Visualization x 20 minutes. I needed more time here due to some of the knuckleheads that don?t seem to get the new classification chart that Johnny came up with that was posted on PL Watch and the Raw Unity web site.
LOL!
I saw that thread, very entertaining.
No classification chart is going to be perfect, but this looks fairly reasonable.[/quote]
Most level headed folks agree that it is pretty accurate
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will decrease it to 2 on Sunday and then have my last G.P.P./developmental S.P.P. workout on April 7th. I will still continue to walk my dogs every day.
I will be covering a Highland Games competition on Saturday for Critical Bench. My good friend Scott Grimm will be competing.
*Out in the sun with the dogs x 20 minutes
*Meditation/Visualization x 10 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
Here is part 2 of my Critical Bench gym interview: