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07-25-2008, 07:25 PM
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#1341 (permalink)
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 Blue Belt
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Quote:
Originally Posted by Donut62
You can retest your max after every preparatory cycle phase like Eric Talmant suggests (but that's another discussion), or you can do the "Chase" method of increasing your max 5 pounds or a small % such as 1.25% and keep stacking prep cycles until a competition period begins.
You should plan for it, it would be fun. We can all sleep in Enright's bed and cuddle.
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They are going to be in Charlottesville, VA. |
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07-25-2008, 08:30 PM
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#1342 (permalink)
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DCLXVI
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Quote:
Originally Posted by Chaos Mitten
They are going to be in Charlottesville, VA.
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I see that. I'm down for a Virginia vacation next summer. |
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07-26-2008, 04:46 AM
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#1344 (permalink)
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 White Belt
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Westerville, OH |
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Hey donut just noticed you live in ohio, where at? i am here in westerville.
__________________
Fav fighters:
Shogun, Wandy, Fedor, Gomi, Huerta, Quarry, Cro cop, Forrest griffin, Old saku, Rampage, Cub Swanson,GSP, Franklin, kid, igor,cowboy, matt brown, Aleks and a few others.
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07-27-2008, 12:07 PM
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#1346 (permalink)
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DCLXVI
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7/27/08 - Sunday - Sheiko #37 Week 4 Day 1
Squat:
235x5
280x4
325x3x2
370x3x2
395x2x3
Bench:
175x5
205x4
240x3x2
275x3x5
Squat:
235x5
280x4
325x3x2
370x2x4
DB Row:
95x8x5
Neutral Grip DB Bench:
95'sx8x5
Good Morning:
165x5x5
Time: 2:10
Double squat days suck when both top sets are 80% or above. Nothing felt too hard, just feel really gassed after all that work. I belted up for the 395 sets (85%). Substituted neutral grip DB bench for dips again and they felt pretty solid. I added in two 20 rep sets of db flyes in my warm up and that seemed to keep my pec strain happy and it didn't bother me at all.
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07-27-2008, 12:24 PM
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#1347 (permalink)
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 Green Belt
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Quote:
Originally Posted by Donut62
Double squat days suck when both top sets are 80% or above.
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"The truth will set you free. But first, it will piss you off." -Gloria Steniem __________________
illegitimi non carborundum
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07-27-2008, 03:51 PM
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#1348 (permalink)
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puıɯɹǝʌoɹǝʇʇɐɯ
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Tell me about this Sheiko stuff, por favor.
__________________
Cap'n's Buxom Wenches: bamaispriceless, Winteriscoming, Bubble Boy, Lusst, Likkuid, andrewbc, GunsforGuevera, daemonarch, joe broadway and myself
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07-27-2008, 06:41 PM
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#1349 (permalink)
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DCLXVI
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Here:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Follow the link in there to get to the templates. In a nutshell, they are powerlifting templates created by Russian IPF coach Boris Sheiko. The basic idea is that to get good at squatting, benching, and deadlifting, you have to squat, bench, and deadlift. A lot. At submaximal intensities to prevent CNS burnout. |
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07-27-2008, 07:37 PM
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#1350 (permalink)
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JERK
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Nice lifting, jerk
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.
Mark Rippetoe
St. Wilhelms Church member 00076
WAR Team Standard.
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