gp
MSIC
Posts: 1,189
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Post by gp on Aug 12, 2013 9:34:43 GMT 10
I hear people are sworn to secrecy, but I wonder if after the weekend, anything in this section might be updated?
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Post by BenchPolkov on Aug 12, 2013 11:58:20 GMT 10
Boris is a funny man.
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Post by pritchard on Aug 12, 2013 12:10:46 GMT 10
nah- I think we can safely say we have been on the right track the whole way. He reinforced the point that you should individualise the program to meet the lifters' needs. The adjustments I have been recommending are in line with his own understanding what what specific arrangements of rep/set/load are intended to do. This programming is based on soviet ressearch and years and years of experience- so his stuff offers a good starting point- but ideally you adjust to fit the person. Interestingly he also highlighted that the 3 day per week stuff is very much beginners- as lifters advance frequency and volume increase, but average intensity doesn't change a lot. Happy to discuss over coffee gp/.
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Post by BenchPolkov on Aug 12, 2013 12:13:53 GMT 10
But considering that their beginners were on regimented "assistance" it would probably be ok for most PA intermediate lifters to run 3x a week for a while. Having said that, most of my guys have converted over to 4x a week pretty easily with great results.
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gp
MSIC
Posts: 1,189
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Post by gp on Aug 12, 2013 12:39:53 GMT 10
Great, thanks guys.
The definition of "beginner" is interesting. Eric Talmant said that the beginner templates were for class III and higher rated lifters and always suggested that the old Russian rating table was raw. I had always thought that that definition of beginner was quite high and I doubted that the classification was intended to be raw (for one thing, the squat rating was the same as or very close to the deadlift numbers, suggesting that the squats were at least with knee wraps). At my level, not yet rated class III on the old Russian scale, I think 3x lifting a week using a 37 template is quite appropriate but more frequent training would be possible for a class II or class I lifter.
SP, definitely in for a coffee catchup soon. Perhaps next week after comp.
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Post by BenchPolkov on Aug 12, 2013 12:43:37 GMT 10
Someone asked when you were meant to go from a 3x to a 4x a week template. Boris replied that in Russia a commitee decides this.
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Post by pritchard on Aug 12, 2013 13:13:48 GMT 10
I think he meant that the committee sets the rating or classification. Many of the lifters start young- so they have a3 or 4 years of solid training under their belt before they move on to 4 day per week. The training environment there is very different as well. Unlike most of us who train in a gym and use the internet to guide us, they train in groups under the watchful eye of a coach. 3 or 4 years of that is a fair bit.
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Post by BenchPolkov on Aug 12, 2013 13:16:29 GMT 10
Aha. Cool.So then the old tables might still be relevant then.
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Post by pritchard on Aug 12, 2013 13:27:47 GMT 10
I think so. Even though I am fairly high on the rating table I lack the time under the bar compared with the Ruskies.
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Post by jrd on Aug 12, 2013 14:38:53 GMT 10
I think gp is right, I am not sure the classification table used by Talmant is raw. The currents rating table is even lower.
Another point he confirmed is that heavyweight men use less volume than light men and women. Also, equipped lifts use loose equipment for the entire training cycle every session- usually from 70% and up.
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Post by jrd on Aug 12, 2013 14:39:49 GMT 10
My favourite quote was:
"Deadlifts from a deficit with chains are a very hard movement. This a good exercise to torture the lifter."
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gp
MSIC
Posts: 1,189
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Post by gp on Aug 12, 2013 15:05:25 GMT 10
Love it!
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Post by BenchPolkov on Aug 12, 2013 15:14:32 GMT 10
Any links to the new rating table?
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Post by BenchPolkov on Aug 12, 2013 15:17:24 GMT 10
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gp
MSIC
Posts: 1,189
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Post by gp on Aug 12, 2013 15:32:27 GMT 10
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