[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
25s?
Um…what?
Sick rack pull dude. 405 in no time[/quote]
LOL, just for restorative work, blood flow, recovery, etc. Is it bad that my shoulders were popping like Orville Redenbocker the whole time? I didn’t feel like incline benching again (prescribed) so subbed that shit out.
[/quote]
Yes
It is bad. Prehab them shouldas mang.
Look at the simple 6 and shoulder shocker…
[quote]arramzy wrote:
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over…
I think you get my point.[/quote]
Yeah, I get your point, and your “variety work” is something I’ve thought of but haven’t done yet, since I’ve been trying to stay close to the templates as possible. Ok, so I’ve got a few years then before I can try 40, good to know! I also wouldn’t kill myself on skills eval, so thanks for the heads up against that.
In regards to “variety” work, what about doing the main lifts, and then the second time it comes up in a session, doing a variation of it? Squats/bench/Front Squats or Bench/Squat/Reverse band bench or something like that? You think a couple of weeks of training like that would be wise? I’d probably use 2 weeks of 29 for it, I guess.
Thanks for the help, broseph
[quote]Ct. Rockula wrote:
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
25s?
Um…what?
Sick rack pull dude. 405 in no time[/quote]
LOL, just for restorative work, blood flow, recovery, etc. Is it bad that my shoulders were popping like Orville Redenbocker the whole time? I didn’t feel like incline benching again (prescribed) so subbed that shit out.
[/quote]
Yes
It is bad. Prehab them shouldas mang.
Look at the simple 6 and shoulder shocker…[/quote]
I will. I have been needing to build up these tiny fucking delts of mine too, thanks
[quote]arramzy wrote:
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over…
I think you get my point.[/quote]
I’m going to have to respectfully disagree here.
Variety doesn’t mean squat unless it produces results. One of the main reasons Sheiko works is the lack of variety and you’re focused on just the 3 lifts.
For the Skills Evaluation, have someone you trust watch your 90% and have that dictate whether to go 100% or 105%. With the deload, I wouldn’t even touch a barbell, and I would so assistance type exercises you’re unfamiliar with and push for at least 8 reps per set.
[quote]detazathoth wrote:
[quote]arramzy wrote:
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over
[/quote]
I’m going to have to respectfully disagree here.
Variety doesn’t mean squat unless it produces results. One of the main reasons Sheiko works is the lack of variety and you’re focused on just the 3 lifts.
For the Skills Evaluation, have someone you trust watch your 90% and have that dictate whether to go 100% or 105%. With the deload, I wouldn’t even touch a barbell, and I would so assistance type exercises you’re unfamiliar with and push for at least 8 reps per set.
[/quote]
And this is why I like having different opinions. Thanks, both of you guys, for pointing things out here. I’m really trying to go about this the smartest way possible, to produce the best results I can manage. I don’t mind doing the same lifts, I just think variations would be good occasionally. HOWEVER, I don’t know which variations to use right now, as I can’t spot my own weaknesses and train by myself at home, without access to anyone extremely knowledgable (other than some people here), which can make exercise selection difficult. That’s why I had trouble with the westside style: I was doing variations, but probably all the wrong ones.
With the skills eval, I don’t have anyone to trust on hand, so I could just film the lift and look at it, adding how it felt, on what to do from there.
I like the idea of a deload consisting of just assistance work that I’m not used to, which is almost everything, so any suggestions there would be more than appreciated. I’m going to layout a calendar with the next 16 weeks of training, and follow it as best I can.
Thanks guys, for helping me out here.
Signed,
Forever Anewb
[quote]detazathoth wrote:
[quote]arramzy wrote:
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over…
I think you get my point.[/quote]
I’m going to have to respectfully disagree here.
Variety doesn’t mean squat unless it produces results. One of the main reasons Sheiko works is the lack of variety and you’re focused on just the 3 lifts.
For the Skills Evaluation, have someone you trust watch your 90% and have that dictate whether to go 100% or 105%. With the deload, I wouldn’t even touch a barbell, and I would so assistance type exercises you’re unfamiliar with and push for at least 8 reps per set.
[/quote]
You are totally right that sheiko works because of a lack of variety! that is the key - practicing the 3 lifts until you are flawless at them and generate the strongest motor pattern for them. However, I still think that mentally, psychologically and physically etc, taking 2 weeks away from the lifts can be very beneficial. That being said, going for non-barbell exercises will deviate so much from the cores that you will lose strength - I gaurantee it. BUT, doing variations can be a fun way to recover from drilling the same motor patterns over and over and still be productive and building a similar group of muscles/movement. Of course this is my opinion and undoubtedly many people have other experiences.
[quote]arramzy wrote:
[quote]detazathoth wrote:
[quote]arramzy wrote:
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over…
I think you get my point.[/quote]
I’m going to have to respectfully disagree here.
Variety doesn’t mean squat unless it produces results. One of the main reasons Sheiko works is the lack of variety and you’re focused on just the 3 lifts.
For the Skills Evaluation, have someone you trust watch your 90% and have that dictate whether to go 100% or 105%. With the deload, I wouldn’t even touch a barbell, and I would so assistance type exercises you’re unfamiliar with and push for at least 8 reps per set.
[/quote]
You are totally right that sheiko works because of a lack of variety! that is the key - practicing the 3 lifts until you are flawless at them and generate the strongest motor pattern for them. However, I still think that mentally, psychologically and physically etc, taking 2 weeks away from the lifts can be very beneficial. That being said, going for non-barbell exercises will deviate so much from the cores that you will lose strength - I gaurantee it. BUT, doing variations can be a fun way to recover from drilling the same motor patterns over and over and still be productive and building a similar group of muscles/movement. Of course this is my opinion and undoubtedly many people have other experiences.[/quote]
I only said to do non-barbell lifts during his deload. Taking that week off before a contest prep and focusing on restoration will be his top priority at that point in time. Doing assistance work that isn’t the 3 lifts will give his CNS/PNS a break and it will be mentally refreshing for time as well.
If he wants to progress at a solid rate, doing them the plan as per written for the 3 lifts will get him the most efficient way.
He has 16 weeks, so 4 weeks of #29, followed by 4 weeks of #37, skills evaluate is one 1 week, followed by a deload, that gives him a total of 5 weeks left. Sheiko #32 is a 5 week peak cycle. I don’t see a two week deload anywhere?
[quote]detazathoth wrote:
He has 16 weeks, so 4 weeks of #29, followed by 4 weeks of #37, skills evaluate is one 1 week, followed by a deload, that gives him a total of 5 weeks left. Sheiko #32 is a 5 week peak cycle. I don’t see a two week deload anywhere?[/quote]
Is #32 5 weeks or 4? On EFS it looks like it’s a 4 week block, unless I’m confusing the cryptic writing at the end, lol http://www.elitefts.com/sheiko/Sheiko32.htm
It’s actually 16 weeks from this coming Saturday (the 10th). The meet is March 31st, not the 24th (like I thought).
[quote]inkaddict wrote:
[quote]detazathoth wrote:
He has 16 weeks, so 4 weeks of #29, followed by 4 weeks of #37, skills evaluate is one 1 week, followed by a deload, that gives him a total of 5 weeks left. Sheiko #32 is a 5 week peak cycle. I don’t see a two week deload anywhere?[/quote]
Is #32 5 weeks or 4? On EFS it looks like it’s a 4 week block, unless I’m confusing the cryptic writing at the end, lol http://www.elitefts.com/sheiko/Sheiko32.htm
It’s actually 16 weeks from this coming Saturday (the 10th). The meet is March 31st, not the 24th (like I thought).
[/quote]
On the spreadsheet I’ve got you only train Monday and Wednesday of the 4th week, and then the competition is on the weekend of the 4th week. But I’m definitely following since I’m doing sheiko myself.
lol your math is terrible dez…
4+1+1+4+4(sheiko 32 is actually 4 weeks) = 14
So yes… there was 2 weeks to kill…
But shit has changed now…
In that case why dont you just do:
16 weeks to go:
Finish 3 weeks of sheiko 29
13 weeks to go
1 week 50% deload
12 weeks to go
29-37-32
COMPETITION!
This is a great setup IMO.
Oh whoops, I confused #32 with the CMS/MS program, although I could’ve sworn there was a 5 week plan somewhere. I might have to look at my spreadsheets again, it’s been a while.
I agree on arramzy’s last post. Best setup for your meet.
[quote]arramzy wrote:
lol your math is terrible dez…
4+1+1+4+4(sheiko 32 is actually 4 weeks) = 14
So yes… there was 2 weeks to kill…
But shit has changed now…
In that case why dont you just do:
16 weeks to go:
Finish 3 weeks of sheiko 29
13 weeks to go
1 week 50% deload
12 weeks to go
29-37-32
COMPETITION!
This is a great setup IMO.[/quote]
Who needs math after high school anyway?
Thanks man (guys) for this. This sounds perfect, and I’ll run it just like this.
Det, there is a 5 week comp cycle on EFS’s site, that looks similar to #32, but I’m going to run the above programming and see where it takes me. Should set me up for some big meet PR’s.
Going up a weight class won’t hurt, either.
Thanks again dudes.
[quote]inkaddict wrote:
Going up a weight class won’t hurt, either.
[/quote]
Phatso.
Nice training in here lately.
[quote]pbclax1 wrote:
[quote]inkaddict wrote:
Going up a weight class won’t hurt, either.
[/quote]
Phatso.
Nice training in here lately.[/quote]
It’ll be easier to pull a 500 if I weigh 500, right?
Thanks man
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
[quote]inkaddict wrote:
Going up a weight class won’t hurt, either.
[/quote]
Phatso.
Nice training in here lately.[/quote]
It’ll be easier to pull a 500 if I weigh 500, right?
Thanks man[/quote]
BW DL YEAHHHHH BUDDDYYYYYYYY
Yaysoos! Sheiko sounds freaking complicated! I may stick with 5x5 and pork products for now…but one day, ONE DAY, I’ll look into looking into Sheiko.
Actually, its interesting, but if you look at the IPF records from the 1970s and on, barely any 1st place lifters went up in weight class across the years (decades?). I guess you can get strong and stay the same weight? I mean, not to throw a monkey wrench in your plans Mr. Fatty McFattstuff.
[quote]Mascherano wrote:
Yaysoos! Sheiko sounds freaking complicated! I may stick with 5x5 and pork products for now…but one day, ONE DAY, I’ll look into looking into Sheiko.
Actually, its interesting, but if you look at the IPF records from the 1970s and on, barely any 1st place lifters went up in weight class across the years (decades?). I guess you can get strong and stay the same weight? I mean, not to throw a monkey wrench in your plans Mr. Fatty McFattstuff. [/quote]
Pretty sure my body likes being around 215-220 ish, which is probably where I’ll be for a while, so the 220 class is where I see myself getting as strong as I can, before moving up. I’ve got a LONG way to go, and know I can gain some serious strength in this class, so I won’t be getting overly fat just for fun. No monkey wrench was thrown, but thanks for calling me fat anyway. Asshole.
LOL!
But yeah, it’s really not compicated at all, once you find some people that understand how the cycles work. The programs themselves are “easy”. Well, easy in that it’s not filled with crazy exercises and what not, just simple lifts.
[quote]inkaddict wrote:
[quote]Mascherano wrote:
Yaysoos! Sheiko sounds freaking complicated! I may stick with 5x5 and pork products for now…but one day, ONE DAY, I’ll look into looking into Sheiko.
Actually, its interesting, but if you look at the IPF records from the 1970s and on, barely any 1st place lifters went up in weight class across the years (decades?). I guess you can get strong and stay the same weight? I mean, not to throw a monkey wrench in your plans Mr. Fatty McFattstuff. [/quote]
Pretty sure my body likes being around 215-220 ish, which is probably where I’ll be for a while, so the 220 class is where I see myself getting as strong as I can, before moving up. I’ve got a LONG way to go, and know I can gain some serious strength in this class, so I won’t be getting overly fat just for fun. No monkey wrench was thrown, but thanks for calling me fat anyway. Asshole.
LOL!
But yeah, it’s really not compicated at all, once you find some people that understand how the cycles work. The programs themselves are “easy”. Well, easy in that it’s not filled with crazy exercises and what not, just simple lifts.[/quote]
I’m actually finding it pretty hard to get above 215lbs whilst training on Shieko.
You’d think all the volume would force the body to put on weight. Strange.
Det, if I wasn’t a pure fatty, I could see the issue with putting on weight. So much volume, plus you’re adding in extra workouts (you sadist) so it’s not really surprising. Do you compete at 220 or cut down to 198?
Last night’s session went pretty fantastic. Bench felt strong, reps were fast (for 80% training max and 85% 1RM) Squats were solid as well. No knee pain. No elbow pain.
#29 W1D3
Bench
145x5
175x5
205x4
220x3x2
235x2x2
220x3x2
205x4
175x6
145xAMRAP Got 17, +5PR from last time.
*Last 4 sets were followed by 25 mini band pullaparts, rear delt explosion
DB Flyes
5x10
Squat
165x5
200x4
235x3x2
250x3x5
Seated GM’s
135x5x5
Anyone got any tips for seated GM’s? Other than “get a SSB”? Shit’s hard!
Some metal, singer from Soilwork’s got a second band I hadn’t heard of before. Pretty solid.
Papa Inky!!! Whats the Haps? Whats the 411?
+5 rep PR? Baller!