[quote]ALKoHoLiK wrote:
I was wondering, could you give me an outline to what you are doing on Sheiko hybrid. I see that you aren’t doing like “Deadlifts to knees” or “Deadlift from boxes” and would kinda like to see how you are doing it.
I appreciate it again. One more time, you’re going to kick ass at that comp, everything looked solid in your Youtube videos[/quote]
Thanks man!
For deadlift my thinking was that I was recovering too fast in following the Dave Bate’s program in “Sheiko Shakes up Powerlifting” based on Sheiko programs 29-37-32. The program has a lot of work at 75% for the top sets. In week 10 you do triples at 80% for the first time in the program and it was at that point I realized I needed to do work at a higher intensity. When training with heavier weights I realized that I had to be more aggressive in order to ensure I would complete all my sets. Also, I felt that the partial lifts were getting in the way of me developing a strong sumo deadlift motor program. So I wanted to practice the complete lift, every time, and no partial movements. Maybe I’ll consider partial lifts once I am at 650+.
So with all that in mind, and the fact I needed a lot of work in the deadlift suit (every other week during the volume blocks, weeks 1-4 and 5-8), I came up with a plan. I looked at the number of sets at top work weights Sheiko had for each week and from there came up with a general plan that I was willing to modify if it seemed like it was too much. Further, I was willing to cut back on my squat volume if need be.
Week 1-4 530 max, deadlift suit max +10 pounds (540)
Week 5-12 540 max, deadlift suit max +10 pounds (550)
Week 1
8x2x80%
Week 2 (suit)
2x2x80% (raw)
add suit
2x1x88%
1x1x85%
3x1x88%
Week 3
7x3x80%
Week 4 (suit)
1x1x85%
1x1x88%
1x1x92.5%
2x1x95%
1x1x90%
Week 5
9x2x80%
Week 6 (some suited, thought I was going to have to do the meet raw)
1x1x85%
2x1x88%
subtract suit
1x2x80%
1x1x90%
1x1x93.5%
1x1x96%
Week 7
7x4x80%
Week 8 (suit)
4x1x90%
Week 9 (suit)
1x94.5%
1x98%
Week 10 (suit)
5x1x80%
Week 11 (suit)
6x1x75%
Week 12
probably some singles at 70% or something, 4 days from meet
A note: I always start warm-ups with 2-3 sets at 135, then go up to 225, then usually 50% of max. I usually take 10% jumps in working up to my work sets.
I had a general idea of what I wanted to do, but I played it by ear. Example, in week 1 I had planned on doing 6x2x80% but it was too easy so I did 2 more sets which seemed like it was enough. On week 7 I planned on doing 8x3x80%, but when the first 2 reps felt extremely easy in the first set I made up my mind to do sets of 4 until it was really hard, Ended up getting 7x4x80%. Some problems with deadlift suits also altered my plans slightly, but I had an idea of the number of sets I wanted to do, the number of reps per set, and the overall intensity.
One other point is that I wanted to do more volume in week 5, than in week 1. And more volume in week 7 than in week 3, this was very important to me.
One other point, I don’t plan on following anything quite like this again. I will probably do less suited work now that I am getting better in the suit, or at least do sets of 2-4 reps in the suit more often. I do know that my next deadlift cycle will not have any partial deadlifts, and will likely include a fair number of snatch grip deadlifts along with the sumo deadlifts early in the cycle. Later in the cycle I will probably do a 4 week block of all suited deadlifting, rather than alternating each week.
Hope that helps, any questions let me know.