|
|
Post by BenchPolkov on Feb 25, 2013 14:22:03 GMT 10
What program or template do you run? Is it working? Have you run it before? Why did you choose it?
|
|
|
|
Post by BenchPolkov on Feb 25, 2013 14:25:35 GMT 10
As a cripple-monkey I'm running a bench only Sheiko CMS cycle though I do throw a squat, deadlift or GHR in there occasionally for shits and giggles. I've run Sheiko #29, #30, and #31 for raw bench in the past and that's worked well with consistent gains and I have also run this cycle for equipped bench before, adding 15kg to bench over the 14 weeks.
|
|
|
|
Post by drsquat on Feb 25, 2013 14:25:51 GMT 10
I am running RTS atm. I saw Stephen Pritchard nail it at last years nationals and he is a very experienced lifter. So to see his improvments made em curious. He put me onto RTS. In time from march to dec 2012 i ran RTS and went from 682.5kg total to a 715.5kg total and aiming bit higher in march , so in one year adding hopefully 40kg to my total ( which i am very happy with as i am an experienced lifter also)
|
|
|
|
Post by big bad rae rae on Feb 25, 2013 15:22:53 GMT 10
like Ben, im a cripple monkey also. So i have a one of a kind specialised program written by the awesomeness Scott Hill.
|
|
|
|
Post by Aaron on Feb 25, 2013 20:05:46 GMT 10
Running Juggernaut Method for my Squat & Deadlift and Big Jim Williams' bench program.
Although after Nationals i'm going to give Sheiko a crack and see how it goes.
|
|
|
|
Post by pritchard on Feb 25, 2013 20:45:21 GMT 10
Aaron has great work ethic and conditioning. Maybe I will share some of the freaky sheiko templates I have from my iron vault.
|
|
|
|
Post by adamklam on Feb 25, 2013 20:47:03 GMT 10
Running basic linear periodisation.
3 weeks of 10s
7 weeks of 5s
3 weeks of 3s
2 weeks of 2s
rest
comp.
squat/bench/dead once a week.
my bench went backwards :S
squat/deads are going ok.
my bench seems to respond best to higher volume.
|
|
|
|
Post by pritchard on Feb 25, 2013 20:47:47 GMT 10
I trained one way for over a decade- then periodisation for a year- then two years of west side- then 2 and a half years of sheiko and then finally rts. For me, rts builds on the Russian stuff I love so much.
|
|
|
|
Post by Aaron on Feb 25, 2013 21:02:15 GMT 10
Aaron has great work ethic and conditioning. Maybe I will share some of the freaky sheiko templates I have from my iron vault. Haha sounds good. Most of my work ethic I attribute to the people I train around especially Port. It's had a massive flow on effect in other areas of my life as well. my bench seems to respond best to higher volume. Yeah i've found the same thing. I went absolutely no where benching 1-2 times a week. I started benching 5 times a week and I went from 95 - 117.5 in about 3 months. Benching that many times a week grinds you down but it really proves worth it once you start to peak. |
|
goat
Rated Lifter
Posts: 163
|
Post by goat on Feb 26, 2013 7:27:45 GMT 10
Currently bench 3x week. The days are based off my favorite days in the sheiko template, the 6x3 @ 80%, the work up to 2s @ 85% and for my easier day the 5x4 day. Actual weights are based on feel of where I'm at.
SQ/DL 2x week each. I use Prilepin's chart to map out sets/reps for my heavier day in a linear cycle. So typically week one would be 50-60% 5x6 or 6x5 and working up to something like 5x3 @ 86-87% in week 12-15 followed by 3x2 @ 90-92%ish. Rarely go higher % than this which some my find strange but I seem to peak better.
For the second workout of the week during the first 6-9 weeks of the cycle I'll work up to a moderately heavy single, and in the second half it'll be straight speed work, i.e. 5x3 around 55-60%ish. Not unusual to throw in bands here etc..
Usual accessory work on top of this stuff.
|
|
|
|
Post by webby on Feb 26, 2013 8:16:40 GMT 10
I'm in a similar boat to mrsquat. Ran a heap of programs and was happy with the results till i tried a basic linear program and lost a lot of strength. Since the Pritchard seminar i've been on RTS and am having a ball. My bench has improved dramatically after being very stagnant for a long time. My squat and dead just got back to pre linear strength so hopefully they'll keep heading up as well leading into Nats
|
|
|
|
Post by poomba on Feb 26, 2013 21:22:27 GMT 10
When i first started 3 years ago it was Sheiko, did templates #29, #32, a 6week off season Sheiko. Made decent gains when I first started. However, broke down way too often. Did westside, Didn't get much. Now I'm doing RTS because it makes a lot of sense to me and not as physically debilitating as Sheiko and gives me enough practice with the classical lifts. I'll find out the end result at nationals.
|
|
|
|
Post by sealion on Feb 28, 2013 11:49:36 GMT 10
I'm almost finished week 8 of sheiko bench only, as i'm coming out of some injuries. Hoping to get back into three lift after this. Probably a sheiko or sheiko variation.
|
|
|
|
Post by webby on Feb 28, 2013 14:21:14 GMT 10
sounds like RTS is getting popular fast
|
|
|
|
Post by Daniel Anderson on Mar 2, 2013 20:44:20 GMT 10
I turn up to the gym, work upto 1 max attempt then go home. Works for me.
|
|
