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Post by webby on Aug 28, 2013 16:26:50 GMT 10
on one of the other post you mentioned that boris says to have an average intensity of 69-72% if i remember correctly. how do you accurately gauge that? on some of his programs he starts recording his sets at 50%. So if you were doing your own programming how do you decide which warm ups to include in the calculations. That set or sets at 50% reduce the average by quite a lot
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Post by pritchard on Aug 28, 2013 16:37:13 GMT 10
with the main lifts its typically 50% and above. Are you trying to put together your own program? Remember overall tonnage and volume is also important. For this reason I find it easier to use the Snakeo templates as a starting point as he has already worked out the programming. You just adjust.
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Post by webby on Aug 28, 2013 16:49:05 GMT 10
na not trying to do my own just want to increase my understanding and comparisons of each program. Also comparing what i'm doing now to sheiko's programs
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Post by perceive on Dec 17, 2013 13:24:36 GMT 10
This thread has been sort of a gold mine for me. So far mu plans for next year have beento run some 1RM tests at the end of this year and then run Sheiko next year. Based on this thread I will run 37, 37, 32 for the first run through and see what modifications to make after that.
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Post by pritchard on Dec 17, 2013 13:47:52 GMT 10
you cant go wrong with that approach
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Post by assaultcow on Jan 7, 2014 17:58:23 GMT 10
Hey guys,
Might be a super obvious question, but what is this 'Skills test' everyone keeps referring to?
Also - the second session of '32' hits some 100-105% targets. Is this intended for an overload leading into a competition for CNS rebound a few weeks afterwards?
Thanks for the clarification
Cheers
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Post by BenchPolkov on Jan 7, 2014 19:11:55 GMT 10
You answered your first question with your second. The skills test is that second session. And yes it is intended for a CNS rebound.
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Post by assaultcow on Jan 7, 2014 21:33:28 GMT 10
I'm just too clever I guess, Thanks mate
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Post by yammi1 on Jan 15, 2014 19:51:56 GMT 10
Hey first post Just trying to catch up on all this reading. Doing sheiko in preparation for a April comp. I'm running 29/31/31/30/32 Two months on 31 is to try and bring up my bench. I found this has the most bench volume. Looking back over this site you are suggesting I would be better of running 37 (I think that was the number) rather than 30 running up to comp prep 32. Is that right?
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Post by BenchPolkov on Jan 15, 2014 23:06:49 GMT 10
#37 is the most balanced but if if you're focusing on increasing bench I'd stick with the programs with the most bench volume.
Or you could run the CMS bench cycle along with #37 for squat and deads if you really want a lot of bench volume.
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Post by pritchard on Jan 16, 2014 8:48:42 GMT 10
I agree with Ben- look at the gimme plans. I have used these along with 37 squat and deadlift- worked great.
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Post by yammi1 on Jan 16, 2014 11:20:51 GMT 10
Also on most days you bench twice. On the second session in the day I have been bringing my grip in, and hitting close grip bench. What are your thoughts on that?
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Post by pritchard on Jan 16, 2014 11:31:15 GMT 10
sounds good.
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Post by yammi1 on Jan 16, 2014 11:41:56 GMT 10
Also I see cms-2 has the most bench volume. Would a lifter of my grade be able to run with a cms-2 or am I lining myself up for disaster?
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Post by BenchPolkov on Jan 16, 2014 11:58:12 GMT 10
Don't use the CMS plans, look at the gimme plans which are stickied here: unitedstrength.boards.net/board/14/powerlifting. They're CMS level but written as bench only. Just take the bench component from them. If you feel the volume will be too high for you then just drop day 4.
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