Hanley , I have already begun to take all those meaasures and along with some technique corrections most of my biceps pain has vanished in about a week . But thanks for the tips ,sometimes it helps to hear it from someone besides myself .
Today was the first of a five day deload before I start my comp cycle for the meet on 11/3/07.
Good thinking on the rack pulls and leg presses. When I did sheiko, I did simlar stuff to train around the pain (knees hurt, so I’d box squat; back hurt, so I’d do rack pulls instead of full-range pulls and I’d do my second round of squats as leg presses).
Workouts look good, How is the bicep pain? Any chance of you getting to a good chiro and having the bicep tendon checked? IF it is out of its groove it will hurt like hell and can make the elbow hurt as well.
Hanley , to be honest that is one of the things I dislike about sheiko . At my given percentages I can’t really touch anything . I think the only weight I have gotten to touch this whole training cycle is 315 and that was a strugle to get down .So im just hoping come meet day ill stack the weight on and get it down to my chest .
Biceps were acting up again,real bad today.
so I shut it down after squats and went home to ice my arms down . The whole biceps tendon is really getting to me right now . I can not wait for this meet to be over so I can go see a chiro for some ART and take some much needed rest after this last training cycle ,
10/21
Today was a good day . other than the fact that I some how managed to pull my thumb while squating . Don’t ask me how it happened because I have no clue .
Squat
5/1/225
3/1/315
3/1/345
3/1/410
suit on straps down
2/2/465
straps up and wraps
1/1/505
1/2/545
1/1/565
When/how often do you bump up your max and recalculate the percentages? Do you wait to test your one rep maxes, or do you bump up your numbers every time you successfully make it through a cycle with all reps completed? If you just bump the numbers based on feel, do you add a certain percentage or poundage?
chaseT , it really depends oon how im training at the time . If you are doing full on sheiko templates most have a test day built in at some point in the cycle thats in the 9 week comp cycle . Some of the other guys in my gym will base it off of there singles @ 90% at some point in their training . If you are not getting ready for a comp then I have been told to add anywhere from between 2-5% to your lifts based on the ease of the previous loading block .
Now if I am training in a style other than sheiko i.e progressive overload or standard periodization. Every 8-12 weeks I will take a max triple in the gym and estimate my maxs by the feel of that lift .
From what I have been reading from your program dude… I believe that one of the problems with you not touching is that your upper back strength is lacking. Looking at your program, there really isnt anything consistant I can see that would help you advance in that area.
Might i suggest Incline DB rows, heavy ass DB rows w/ bands, pull ups, ect.
Even when i first was learning to use my shirt… I could touch 225 to my chest.
Also, why use the sheiko program dude? Why use that comapared to everything else like Westside?
[quote]Chefbc14 wrote:
From what I have been reading from your program dude… I believe that one of the problems with you not touching is that your upper back strength is lacking. Looking at your program, there really isnt anything consistant I can see that would help you advance in that area.
Might i suggest Incline DB rows, heavy ass DB rows w/ bands, pull ups, ect.
Even when i first was learning to use my shirt… I could touch 225 to my chest.
Also, why use the sheiko program dude? Why use that comapared to everything else like Westside?[/quote]
Maybe because Boris Sheiko coaches the Russian powerlifting team that just blew everyone away at the IPF world championships last week.
Just a question man… from what I have seen from his logs its an interesting way to train. Just looking for his ideas why use sheiko over other programs.
Besides… there are a lot of over factors into choosing a program besides they jsut won Worlds. That’s kind of like saying I want to bench exactly like Metal Militia. You have to take everything that they do into account. Never mind the fact they juice like lab monkeys…