*Walking the dogs: 60 minutes X 2 sets (morning and evening).
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
[quote]polishpower51 wrote:
Eric
I followed you on Elite site for along time was wondering if you will still be posting at that site?
Thanks for your time[/quote]
My training log can be found at http://bmfsports.proboards45.com/index.cgi?board=talmantlog AND http://www.criticalbench.com/muscleforum/viewtopic.php?f=7&t=641&sid=7f4f5d8a6b893991489556a7a1734618
My continued work on nutrition and Metabolic Typing® can now be found at my own Metabolic Typing® forum which can be found here:
http://bmfsports.proboards45.com/index.cgi?board=metabolictyping
If you have a Sheiko training question or any training question please resend that question to my coach Dave Bates at veggaman@gmail.com and he will address it for you. We encourage you to check out my coach Dave’s new Sheiko forum at http://bmfsports.proboards45.com/index.cgi?board=sheiko.
I will respond to Metabolic Typing® client questions and concerns in a timely manner.
Eric Talmant
Sponsored by:
BMF Sports: http://www.bmfsports.com
Ultra Life, Inc Supplements: http://www.ultralifeinc.com
Critical Bench: http://www.criticalbench.com Titan Support Systems: http://www.titansupport.com
[quote]JeffB53 wrote:
Eric, I am currently following the sheiko programme Dave Bates put together for T-Nation and loving it. Ihave no doubt that I will be stronger by the end of the 13 weeks. My question is what would you recommend I do on completion as I want to stick with a sheiko type programme.
I could just repeat the programme? I am not intending on entering a PL meet at any point in the near future and so my goals are just to get as strong as I can whilst hoping to stay injury free. PBs if they matter are:
Bench 308
Squat 352
Deadlift 462
Been training properly for 2 years with bodyweight of 97kg.[/quote]
Hello Jeff.
I am glad to hear that the programming is workout well for you! Awesome!
Simply email my coach Dave Bates at veggaman@gmail.com and tell him that I sent you. Tell him that you follow my log on T-Nation and that you are doing his 13 week program. He will guide you from there.
Be well,
Eric
Thanks Eric, I have emailed Dave. Good luck with your training
*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 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.
*Out in the sun with the dogs x 20 minutes. It is a hot 87 degrees here today.
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
[quote]JeffB53 wrote:
Thanks Eric, I have emailed Dave. Good luck with your training[/quote]
Smart move, Jeff!
Week #17
#39 24 April 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 2 x 3 (15) .52, .48, .54, .50, .52, .50
- Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15) .50, .50, .48, .48, .48, and .46
Training time: 1 hour
I am going to be tracking my top working sets with the Tendo Unit this entire cycle. The numbers that you see at the end of each line are how fast the reps were in meters per second. So, for all the reps at 70% in the squat and deadlift, the speeds are noted from the first rep to the last rep in the order they were done. We have some more theories about the Tendo Unit that I will be testing out this block of training, so as we go I will share with you what we are thinking and then how it worked out in the real world. Since I am just getting back into it, today?s readings don?t mean much; and neither will next week?s. However, starting on Monday, May 4th they will begin to mean something.
[quote]Eric Talmant wrote:
Week #17
#39 24 April 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 2 x 3 (15) .52, .48, .54, .50, .52, .50
- Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15) .50, .50, .48, .48, .48, and .46
Training time: 1 hour
I am going to be tracking my top working sets with the Tendo Unit this entire cycle. The numbers that you see at the end of each line are how fast the reps were in meters per second. So, for all the reps at 70% in the squat and deadlift, the speeds are noted from the first rep to the last rep in the order they were done. We have some more theories about the Tendo Unit that I will be testing out this block of training, so as we go I will share with you what we are thinking and then how it worked out in the real world. Since I am just getting back into it, today?s readings don?t mean much; and neither will next week?s. However, starting on Monday, May 4th they will begin to mean something.[/quote]
I have often considered using a Tendo unit. IT will be interesting to see what conclusions you come to…
Week #18
#40 27 April 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
- Squat: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) .54, .5, .48, .54, .5, .5, .54, .54, .5
- Bench press: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) .48, .48, .48, .5, .46, .46, .48, .46, .44 (last 3 were wide grip)
- Pin presses: 100% x 2 x 3
- Chest muscles: 10 x 3
- Good mornings: 40% of squat x 5 x 3
- Abdominals: 5 x 3
Training time: 1 hour 30 minutes
[quote]Firebug9 wrote:
Eric Talmant wrote:
Week #17
#39 24 April 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 2 x 3 (15) .52, .48, .54, .50, .52, .50
- Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15) .50, .50, .48, .48, .48, and .46
Training time: 1 hour
I am going to be tracking my top working sets with the Tendo Unit this entire cycle. The numbers that you see at the end of each line are how fast the reps were in meters per second. So, for all the reps at 70% in the squat and deadlift, the speeds are noted from the first rep to the last rep in the order they were done. We have some more theories about the Tendo Unit that I will be testing out this block of training, so as we go I will share with you what we are thinking and then how it worked out in the real world. Since I am just getting back into it, today?s readings don?t mean much; and neither will next week?s. However, starting on Monday, May 4th they will begin to mean something.
I have often considered using a Tendo unit. IT will be interesting to see what conclusions you come to…
[/quote]
I agree, Malinda!
Coach Dave has two Tendo Units: the basic one (that I am using) and the Advanced Tendo Unit. We have been using them for probably 6-7 years now, and we are still not entirely sure how best to use them. I actually have a VERY BIG project in the works with the Tendo Unit. We basically want to verify or redefine Prilepin’s Chart as it pertains to powerlifters and not Olympic weightlifters. I will keep everyone posted…
*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 6
*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 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.
*Relaxation massage x 60 minutes. We worked on my glandular zone since it was the one that showed up lacking a bit in today?s assessment.
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
#41 29 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: 50% x 5; 60% x 4 x 2; *70% x 3 x 3 (22) .24, .28, .36/.26, .34, .32/.34, .28, .36
- Bench press: 50% x 5; 60% x 4 x 2; 70% x 4 x 3 (25) .44, .46, .44, .44/.5, .5, .48, .42/.46, .48, .46, .44
- Triceps: 10 x 3
- Abdominals: 5 x 3
Training time: 1 hour 28 minutes
It is interesting to note that the first rep at 70% in the deadlift for all sets was not as fast as the third. In addition, it is also noteworthy to see the comparison in the bench press at 70% when doing sets of four reps (today) and sets of 70% with three reps (Monday).
*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 6
*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 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.
*Out in the sun with the dogs x 20 minutes during lunch.
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
#42 01 May 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
#42 01 May 2009 (Fri A.M.)
- Squat: 50% x 5; 60% x 4 x 2; Knee Wraps 70% x 3 x 3 (22) .50, .46, .44/.5, .44, .44/.5, .48, .46
- Bench press+ (1) set of chains: 50% x 5; 60% x 4 x 2; 70% x 3 x 3 (22) …36, .34, .32/.36, .34, .32/.36, .34, .32
- Triceps: 10 x 3
- Chest muscles: 10 x 3
- Good mornings: 40% of squat x 5 x 3
- Abdominals: 5 x 3
Totals for week #18 Fundamental Lifts (F.L.) = 135
Training time: 1 hour 49 minutes
Hi Eric,
I made a post (on the Sheiko forum) in regard to training for my upcoming meet and avoiding performance anxiety on my honeymoon . . . The meet got moved up a week. If you or Dave could give me recommendations as to how I should modify things I would be most grateful.
Thanks,
Matt
Week #19
#43 04 May 2009 (Mon A.M.) Training at Dave?s
*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
- Bench: 55% x 3; 60% x 3; 70% x 3; BENCH SHIRT (Estimated Max) 80% x 3 x 3 (18) .29, .25, .22/.26, .24, .24/.28, .25, .24
- Squat: 50% x 5; 60% x 5; 70% x 5 x 4 (30) .5, .51, .5, .48, .48/.55, .53, .5, .48, .5/.55, .55, .53, .48, .46/.54, .55, .51, .48, .48
- Wide Grip Bench (same as shirt grip): 55% x 4; 65% x 4; 70% x 4 x 4 (24) .45, .44, .41, .41/.43, .41, .42, .4/.46, .43, .43, .41/.44, .4, .43, .41
Training time: 2 hours 7 minutes
Training went much better than expected. I touched all of the 80% sets in the shirt and moved them very well. Dave should be posting videos either later tonight or tomorrow.
[quote]mrodock wrote:
Hi Eric,
I made a post (on the Sheiko forum) in regard to training for my upcoming meet and avoiding performance anxiety on my honeymoon . . . The meet got moved up a week. If you or Dave could give me recommendations as to how I should modify things I would be most grateful.
Thanks,
Matt[/quote]
Okay Matt. We’re on it.
[quote]Eric Talmant wrote:
mrodock wrote:
Hi Eric,
I made a post (on the Sheiko forum) in regard to training for my upcoming meet and avoiding performance anxiety on my honeymoon . . . The meet got moved up a week. If you or Dave could give me recommendations as to how I should modify things I would be most grateful.
Thanks,
Matt
Okay Matt. We’re on it.
[/quote]
Thank you very much Eric!
How did you estimate your shirt max Eric?
*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 6
*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 2 circuits. I have increased the load on most exercises and the reps on some since the last block of training.
*Relaxation massage x 60 minutes. We worked on my circulatory zone since it was the one that showed up lacking a bit in today?s assessment.
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
Here is video of the shirt work I did yesterday:
