[quote]mrodock wrote:
How did you estimate your shirt max Eric?[/quote]
I did 375 pounds in a singe ply Titan Katana shirt in March 2007. So, we are basing my bench work off of 375 for this cycle.
We feel that it would be better to err on the side of caution instead of aggressiveness and go with a number we feel good about.
So far, so good…
Week #19
#44 06 May 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
Training time: 2 hours 6 minutes
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*Walking the dogs: 60 minutes X 2 sets (morning and evening).
*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 (Similar to face pull) 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.
*Meditation/Visualization x 15 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
Week #19
#45 08 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
Training time: 1 hour 42 minutes
Squat suit work on Monday.
Week #20
#46 11 May 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
Training time: 1 hour 47 minutes
#47 11 May 2009 (Mon P.M.)
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
Training time: 1 hour 25 minutes
Here is video of one of the 575 x 2 sets:
#48 12 May 2009 (Tues A.M.)
Training time: 35 minutes
*Relaxation massage x 60 minutes. We worked on my eliminative zone since it was the one that showed up lacking a bit in todayâ??s assessment.
*Meditation/Visualization x 15 minutes
#49 12 May 2009 (Tues P.M.)
Training time: 45 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
#50 13 May 2009 (Wed A.M.)
*Regular 20 minute warm up, etc.
Training time: 1 hour 17 minutes
#51 13 May 2009 (Wed P.M.)
*Regular 20 minute warm up, etc.
Training time: 37 minutes
#52 14 May 2009 (Thurs P.M.)
*Regular 20 minute warm up, etc.
Training time: 40 minutes
[quote]Eric Talmant wrote:
#48 12 May 2009 (Tues A.M.)
Training time: 35 minutes
*Relaxation massage x 60 minutes. We worked on my eliminative zone since it was the one that showed up lacking a bit in todayâ??s assessment.
*Meditation/Visualization x 15 minutes
#49 12 May 2009 (Tues P.M.)
Training time: 45 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed[/quote]
What kind of assessments do you have done that show the eliminative zone?
Training is looking great. When is your next comp?
#53 15 May 2009 (Fri A.M.)
*Regular 20 minute warm up, etc.
Training time: Not exactly sure; less than 2 hours
[quote]Firebug9 wrote:
Eric Talmant wrote:
#48 12 May 2009 (Tues A.M.)
Training time: 35 minutes
*Relaxation massage x 60 minutes. We worked on my eliminative zone since it was the one that showed up lacking a bit in today�¢??s assessment.
*Meditation/Visualization x 15 minutes
#49 12 May 2009 (Tues P.M.)
Training time: 45 minutes
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
What kind of assessments do you have done that show the eliminative zone?
Training is looking great. When is your next comp?
[/quote]
That is above my pay grade to explain, Belinda 
I know that I go to my massage therapist Liz and she palpates? several points on the back of my skull and I tell her which ones are the most tender. Based on those answers she then feels some areas on my spine, gets my feedback, and then makes her determination.
We are going to compete in single ply or raw in June (not sure which yet) and then in single ply in July.
#54 18 May 2009 (Mon A.M.)
*Regular 20 minute warm-up, supplementation, etc.
Total accumulated training time: 1 hour 50 minutes
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
*Relaxation massage x 60 minutes. We worked on my circulatory zone since it was the one that showed up lacking a bit in todayâ??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 last Friday:
I think it was 358 for 1. We have dropped the GPP work (elliptical) and the SPP circuit and are focusing on the main competition lifts at high intensities. Letâ??s see what happensâ?¦
Eric, I was just curious; why is that developmental circuit considered SPP and not GPP? Sorry if this has been answered before.
-Conor
#55 20 May 2009 (Wed A.M.)
*Regular 20 minute warm-up, supplementation, etc.
Training Time: 1 hour 12 minutes
#56 20 May 2009 (Wed P.M.)
Training time: 45 minutes
All percentages in each exercise are taken off the max of THAT exercise. For example, when I squat in knee wraps I am going off of a knee wrap max, or a reverse band bench max. I now have accurate maxes for all of the exercises I am currently using.
[quote]conorh wrote:
Eric, I was just curious; why is that developmental circuit considered SPP and not GPP? Sorry if this has been answered before.
-Conor[/quote]
Special preparatory exercises (SPP): These are similar to the competition lifts, and fall into two subdivisions:
â?¢ Supplementary SPP exercises, which have similar technique and coordination demands. Examples include box squats and front squats; wide-grip, close-grip, and board presses; and deadlifts to the knees or from blocks (as in rack lockouts). This subcategory also includes tempo manipulations of the powerlifts.
â?¢ Developmental SPP exercises, which don't necessarily mimic the technique of the competition lifts, but contribute indirectly to the strength you need for them. These include dumbbell flies and various triceps exercises to build a better bench, and good mornings and split squats to improve the squat and deadlift. You don't use heavy weights, but you do pump up the volume as high as 10 sets of five reps.
General physical preparation (GPP): You probably know what this means â?? a wide variety of non-powerlifting-based movements that improve conditioning and athleticism. Examples include throws, flexibility work, energy-systems development, and sports.
Hope this helps!
Eric
[quote]Eric Talmant wrote:
conorh wrote:
Eric, I was just curious; why is that developmental circuit considered SPP and not GPP? Sorry if this has been answered before.
-Conor
Special preparatory exercises (SPP): These are similar to the competition lifts, and fall into two subdivisions:
â?¢ Supplementary SPP exercises, which have similar technique and coordination demands. Examples include box squats and front squats; wide-grip, close-grip, and board presses; and deadlifts to the knees or from blocks (as in rack lockouts). This subcategory also includes tempo manipulations of the powerlifts.
â?¢ Developmental SPP exercises, which don't necessarily mimic the technique of the competition lifts, but contribute indirectly to the strength you need for them. These include dumbbell flies and various triceps exercises to build a better bench, and good mornings and split squats to improve the squat and deadlift. You don't use heavy weights, but you do pump up the volume as high as 10 sets of five reps.
General physical preparation (GPP): You probably know what this means â?? a wide variety of non-powerlifting-based movements that improve conditioning and athleticism. Examples include throws, flexibility work, energy-systems development, and sports.
Hope this helps!
Eric
[/quote]
I think I get it. So say I decide my hamstring strength is limiting my squat so I add GHR’s in a circuit as an extra workout. This would be SPP for my powerlifting squat.
If I decide my conditioning is so bad it’s limiting my work capacity in training, I could add some sled drags and that would be GPP.
Just trying to get the terminology down.
Thanks Eric!
-Conor
#57 22 May 2009 (Fri A.M.)
Training time: 48 minutes
#58 22 May 2009 (Fri P.M.)
Total training time: 1 hour 25 minutes
Totals for week #21 Fundamental Lifts (F.L.) = 108
I am dealing with a severe pain in my left arm whenever I do heavy squat and/or bench right now. Jumping right into heavy squatting in the suit brought it on, and it is the same thing that used to happen to me when I used equipment over 2 years ago. I am good for 2-3 singles in the squat or bench before it goes completely numb and totally useless. Unfortunately, this happens every time now; and today was no exception. The good news is that it does go away an hour or so later. I donâ??t know how it will react in a meet with the adrenaline and all, but I guess we will find out on June 13th when we do a tune up meet for July. It is very difficult (okay-almost impossible) to bench after squatting, so I hope there is enough time in-between for my arm to â??recoverâ??.
Wade Hooper is in town and he came to Daveâ??s and trained with us this evening. It was a lot of fun for all of us. We will train together again on Monday.
#57 22 May 2009 (Fri A.M.)
Training time: 48 minutes
#58 22 May 2009 (Fri P.M.)
Total training time: 1 hour 25 minutes
Totals for week #21 Fundamental Lifts (F.L.) = 108
I am dealing with a severe pain in my left arm whenever I do heavy squat and/or bench right now. Jumping right into heavy squatting in the suit brought it on, and it is the same thing that used to happen to me when I used equipment over 2 years ago. I am good for 2-3 singles in the squat or bench before it goes completely numb and totally useless. Unfortunately, this happens every time now; and today was no exception. The good news is that it does go away an hour or so later. I donâ??t know how it will react in a meet with the adrenaline and all, but I guess we will find out on June 13th when we do a tune up meet for July. It is very difficult (okay-almost impossible) to bench after squatting, so I hope there is enough time in-between for my arm to â??recoverâ??.
Wade Hooper is in town and he came to Daveâ??s and trained with us this evening. It was a lot of fun for all of us. We will train together again on Monday.
[quote]conorh wrote:
Eric Talmant wrote:
conorh wrote:
Eric, I was just curious; why is that developmental circuit considered SPP and not GPP? Sorry if this has been answered before.
-Conor
Special preparatory exercises (SPP): These are similar to the competition lifts, and fall into two subdivisions:
�?�¢?�?�¢ Supplementary SPP exercises, which have similar technique and coordination demands. Examples include box squats and front squats; wide-grip, close-grip, and board presses; and deadlifts to the knees or from blocks (as in rack lockouts). This subcategory also includes tempo manipulations of the powerlifts.
�?�¢?�?�¢ Developmental SPP exercises, which don't necessarily mimic the technique of the competition lifts, but contribute indirectly to the strength you need for them. These include dumbbell flies and various triceps exercises to build a better bench, and good mornings and split squats to improve the squat and deadlift. You don't use heavy weights, but you do pump up the volume as high as 10 sets of five reps.
General physical preparation (GPP): You probably know what this means �?�¢?? a wide variety of non-powerlifting-based movements that improve conditioning and athleticism. Examples include throws, flexibility work, energy-systems development, and sports.
Hope this helps!
Eric
I think I get it. So say I decide my hamstring strength is limiting my squat so I add GHR’s in a circuit as an extra workout. This would be SPP for my powerlifting squat.
If I decide my conditioning is so bad it’s limiting my work capacity in training, I could add some sled drags and that would be GPP.
Just trying to get the terminology down.
Thanks Eric!
-Conor
[/quote]
GHR’s would be a developmental SPP exercise; and we find that those (developmental SPP exercises) don’t build the main lifts-usually. In particular, the GHR is usually not a big builder of the squat or deadlift.
Yes, light sled dragging is GPP and most every lifter can benefit from adding in GPP work. Heavy sled dragging would be developmental SPP.
I have a great 4 hour Sheiko seminar DVD set on my web site http://www.erictalmant.com that talks about everything related to the Sheiko/Russian System. It might help…