Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.
[quote]TYPE2B wrote:
Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.[/quote]
What exactly do you mean by “Greasing the Groove”?
Check this article out, as it should help to explain what Sheiko training is:
[quote]Eric Talmant wrote:
TYPE2B wrote:
Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.
What exactly do you mean by “Greasing the Groove”?
Check this article out, as it should help to explain what Sheiko training is:
[/quote]
GTG? You’ve never heard of it? You’re a westside rebel and you’ve never heard of it??? What the fuck is wrong with you?!?!?!?
LOL. I’m just joking sir. And I have read that article before. Thanks anyway.
Week #22
#59 25 May 2009 (Mon A.M.)
- Wide Grip Bench: 145/3; 177/3; 190/ 3; 255 x 3 x 2; SHIRT: 335 x 4 x 3 (27)
- Squat: 239/3; 276/2; 335/1; KNEE WRAPS: 416/1; 442/1; 468/1; 495/1; 495/1(11)
Training time: Hard to say. Hooper and I were going back and forth, Dave was analyzing data, etc.
#60 25 May 2009 (Mon P.M.)
- Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 92% x 1; 94% x 1; 96% x 1 (12)
Training time: 40 minutes
[quote]TYPE2B wrote:
Eric Talmant wrote:
TYPE2B wrote:
Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.
What exactly do you mean by “Greasing the Groove”?
Check this article out, as it should help to explain what Sheiko training is:
GTG? You’ve never heard of it? You’re a westside rebel and you’ve never heard of it??? What the fuck is wrong with you?!?!?!?
LOL. I’m just joking sir. And I have read that article before. Thanks anyway.[/quote]
Did that article not answer your questions?
What specific questions do you have about Sheiko training? Perhaps that would be a better way to get at the root of it…
[quote]TYPE2B wrote:
Eric Talmant wrote:
TYPE2B wrote:
Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.
What exactly do you mean by “Greasing the Groove”?
Check this article out, as it should help to explain what Sheiko training is:
GTG? You’ve never heard of it? You’re a westside rebel and you’ve never heard of it??? What the fuck is wrong with you?!?!?!?
LOL. I’m just joking sir. And I have read that article before. Thanks anyway.[/quote]
Greasing the Groove is a Pavel term, not really from Sheiko. So if you want to know more about that term I would suggest you head over to Pavel’s website…
#61 27 May 2009 (Wed A.M.)
*Regular warm up = 20 minutes
- Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 x 3 (11)
- Wide Grip (Pointer on Rings) Bench: 50% x 3; 60% x 2; 70% x 1; 83% x 1; 90% x 1; 94% x 1; 98% x 1; 90% x 1 x 3 (13)
- Deadlift: 295/3; 354/2; 413/1; TITAN VELOCITY DL SUIT: 486/1; 515/1; 548/1; 575/1; 600/1; 660/1 (12)
Actual total training time (minus breaks between disciplines): 2 hours 2 minutes
Here is a video of me benching on Monday with Hooper. I was doing 255 x 3 raw and 335 x 3 in the shirted sets.
[quote]Firebug9 wrote:
TYPE2B wrote:
Eric Talmant wrote:
TYPE2B wrote:
Hello again sir. Would you please explain to me the theory of sheiko training? How exactly does “greasing the groove” work? Thank you.
What exactly do you mean by “Greasing the Groove”?
Check this article out, as it should help to explain what Sheiko training is:
GTG? You’ve never heard of it? You’re a westside rebel and you’ve never heard of it??? What the fuck is wrong with you?!?!?!?
LOL. I’m just joking sir. And I have read that article before. Thanks anyway.
Greasing the Groove is a Pavel term, not really from Sheiko. So if you want to know more about that term I would suggest you head over to Pavel’s website…
[/quote]
Thanks!
#62 29 May 2009 (Fri A.M.)
- Squat: 230/3; 277/2; 322/1; 365/1; TITAN SUPER CUSTOM: 495/feeling suit; 560/1; 600/1 (10)
Training time: 50 minutes
- Bench: 145/3; 172/2; 200/1; A/S TITAN SUPER KATANA: 333/1; 345/1; 345/1; JOHNNYâ??S OLD S/S TITAN KATANA: 345/1; 345/1(11)
Training time: Not sure; switched shirts, etc.
#63 29 May 2009 (Fri P.M.)
- Deadlift + 2 chains: 50% x 3; 60% x 2; 70% x 1; 85% x 1; 90% x 1; 100+% (PR) x 1; 91% x 1 (10)
Training time: 30 minutes
Totals for week #22 Fundamental Lifts (F.L.) = 117
The squat in the new suit was solid. I taped both the singles, and will just have to upload them when I get time. I ran .34 on the 600, which tells us that the 600 is about a 90% rep. Nevertheless, for the meet on June 13th the plan is to open at 562, then 59X, and hopefully finish with 622. If those go good, then we will push it a bit more at the USPF Nationals on July 3rd.
The bench press was a different story. My form was really poor today, and on top of that the A/S Super Katana-at least today-did not work well for me. My groove must have been totally wrong, because this weight came right down and felt like a ton of bricks coming off of my chest. We then took it off and put Johnnyâ??s old shirt on (the one I have been training in) and then did a solid single with 345. I will probably open somewhere around there if my left arm is not too bad.
The evening workout was me pissed at how the shirted bench press session went, so I pulled a PR with 2 chains in the deadlift.
I donâ??t know how well we might do in two weeks, but I hope to do well in July. Lifting in equipment and perfecting the technique it takes to be successful takes time and patience; both of which are in short supply right now for me. Coupled with the fact my left arm is not 100% makes it an uphill climb for these two upcoming geared meets. Nevertheless, we will press on and see what we can do.
Week #23
#64 01 June 2009 (Mon A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; KNEE WRAPS: 80% x 1; 85% x 1; 90% x 1 (9)
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; BENCH SHIRT: 77% x 2 x 3; 80% x 2 x 3; 84% x 2 (20)
Total training time: 1 hour 15 minutes
#65 01 June 2009 (Mon P.M.)
- Deadlift: 310/3; 375/2; 435/1; 496/1; 527/1; 558/1; 590/1; 640/1 (11)
Total training time: 25 minutes
Here is video of the 640:
#66 03 June 2009 (Wed P.M.)
*Regular 20 minute warm-up
- Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 18 minutes
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 17 minutes
- Deadlift: 50% x 3; 60% x 2; 70% x 1; TITAN VELOCITY DL SUIT: 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 30 minutes
Here is video of the 90% equipped deadlift:
#67 05 June 2009 (Fri A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; SUPER CENTURION: 80% x 1 to seat suit; 90% x 1 x 2 (9)
Training time: 40 minutes
- Wide grip bench: 50% x 3; 60% x 2; 70% x 1; LOOSE KATANA S/S: 283/3; 305/2; 316/1; 316/1; 316/1 (14)
Training time: 60 minutes
#68 05 June 2009 (Fri P.M.)
- Deadlift + 2 chains: 50% x 3; 60% x 2; 70% x 1; 83% x 1; 90% x 1 (8)
Training time: 15 minutes
Totals for week #23 Fundamental Lifts (F.L.) = 98
Week #24
#69 08 June 2009 (Mon A.M.)
- Squat:50% x 3; 60% x 2; 70% x 1; 80% x 1 KNEE WRAPS: 80% x 1; 85% x 1 (9)
Training time: 28 minutes
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 13 minutes
- Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 17 minutes
#70 10 June 2009 (Wed A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1 (8)
Training time: 12 minutes.
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 18 minutes.
- Deadlift: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1 (8)
Training time: 14 minutes.
Meet on Saturday. It is an APF meet, but I will be wearing single ply and walking my squats out, benching with a start command, etc. in preparation for the USPF meet in July.
Eric,
What is the purpose of doing an exercise twice in one training session (like during program 29)? I looked through the translated book and must have missed it. Is it solely for more work, sorry drilling of technique?
Thanks
Will
13 June 2009 (Sat) Meet Results:
- Squat: 562, 595, 622
- Bench: 314, 336,- 347?
- Deadlift: 600, -661, Pass
15 June 2009 (Mon A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
15 June 2009 (Mon P.M.)
- Deadlift with deadlift bar: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1 (9)
[quote]Will42 wrote:
Eric,
What is the purpose of doing an exercise twice in one training session (like during program 29)? I looked through the translated book and must have missed it. Is it solely for more work, sorry drilling of technique?
Thanks
Will
[/quote]
Reinforcing technique and building volume in the competition lifts. You answered your own question!
Be well,
Eric
17 June 2009 (Wed A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; KNEE WRAPS: 80% x 1; 85% x 1; 93% x 1 (9)
Training time: 36 minutes
2. Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; 85% x 1; 90% x 1; 100% x 1 (10)
Training time: 23 minutes
- Deadlift: 50% x 3; 60% x 2; 70% x 1; DL SUIT: 80% x 1; 85% x 1; 90% x 1 (9)
Training time: 24 minutes
Bench press felt solid at 100%. I ran a .12, so there is not much left-but some. I also tied the fastest speed I have run in knee wraps on the squat with 93%. However, I am beginning to realize that on the deadlift that I pull better with a 7 foot stiff bar than a 7.5 foot deadlift bar. I used the deadlift bar on Monday (raw) and did not run as fast at 90% as I do with the 7 foot bar. Then today I did not run as fast at 90% on the deadlift bar as I usually do on the 7 foot straight bar. I guess it sucks to be me if the meet I go to is using a deadlift bar. I will continue to work with the bar these next few weeks, because I think the USPF meet uses a 7.5 foot DL bar.
You should make a call about that. I think I heard you are competing at Nationals, but at the USPF meets that I have done locally they seem to always use the same bar for all 3 lifts.
19 June 2009 (Fri A.M.)
- Squat: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Super Centurion: 495/1 (seat the suit); 572/1; 560/1 (10)
Training time: 39 minutes
- Wide Grip Bench: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Super Katana S/S: 275/3; 333/1; 355/1; 377/1; 355/1 (touch); 333/1 (15)
Training time: 60 minutes
19 June 2009 (Fri P.M.)
- Deadlift with deadlift bar: 50% x 3; 60% x 2; 70% x 1; 80% x 1; Titan Velocity Suit: 553/1; 587/1 (9)
Training time: 30 minutes