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Post by yammi1 on Jan 17, 2014 5:44:35 GMT 10
Ok thanks. What's the difference between gimme 1/2&3?
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gp
MSIC
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Post by gp on Jan 17, 2014 6:47:03 GMT 10
Ok thanks. What's the difference between gimme 1/2&3? They're intended to be run in sequence. Gimme 1 and 2 are prep cycles and gimme 3 is a comp cycle. You can just run 1 as a 4 week prep cycle in conjunction with 37 for squats and deads. 2 is higher intensity. |
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Post by yammi1 on Jan 17, 2014 14:52:03 GMT 10
So gimme 3 is a higher volume bench comp prep cycle yeah? I'd be better to run with that too?
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Post by yammi1 on Jan 17, 2014 14:57:47 GMT 10
Also after this sheiko cycle I'm running now I'll have 9 weeks till my next comp. what's your advise on what to run for that. Thanks for the help guys. Sorry it so many questions.
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Post by aljada on Jan 17, 2014 15:57:28 GMT 10
Gime 3 is a higher volume comp cycle yep. It runs for 6 weeks though, so you have to play with it a bit to make it fit in with 32.
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Post by thetuna on Jan 27, 2014 18:05:52 GMT 10
hey there,
my next comp is in 14 weeks and for the 12 weeks leading up to it I was thinking of doing 37-37-32 (after seeing some of the talk here and at ausbb) I was just wondering if there is anything I should be doing the 2 weeks before I start 37??? e.g. is there anything in 29 or another program that I could steal 2 weeks to lead me into 37 better prepared or something...?
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Post by pritchard on Jan 28, 2014 12:42:56 GMT 10
have a go at week 1 of 37. Its an easy week- if you get through easily do week 2, then restart from beginning. If its hard just repeat week 1.
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Post by thetuna on Jan 28, 2014 12:54:09 GMT 10
cool...thanks pritchard!!
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ohmz
New Member
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Post by ohmz on Apr 4, 2014 13:08:57 GMT 10
Hi, i have a question about the spreadsheet template, specifically cycle 32.
Some background on my training, ive run 3 cycles of 37 and i started 32 at the start of this month. My previous competition maxes are 200/125/230 (squat was at 78.6kg in july last year and bench and deadlift were at 75kg in december last year).
I went overseas for a few weeks over the new year so i lost some strength, then i got back into it in early january. Inputs were 200/x/220 for 1st cycle, 205/x/230 for 2nd cycle, and 210/x/240 for 3rd cycle. I'm running a different program for bench because my shoulders and elbows die from the sheiko volume.
I'm doing a PA comp on the 27th of april in sydney. The 4 sheiko cycles and my bench program lead up perfectly into that comp.
I had my skills day on sheiko 32 yesterday. Managed a successful 190/120/215. I failed 205kg squat, couldnt keep core/abs tight out of the hole. Failed 130 bench due to double dip (though i got a good pause and i got it up myself). By deadlifts i was just too tired lol, 240 and 235 didnt budge.
I know that mr boris himself didnt write the spreadsheet cycles, so im not sure what to expect, compared to people who get actually get coached by him.
People say you come back stronger after the deloading the last 3 weeks of 32. I dont know what to expect, i haven't run a full set of volume and peaking cycles of sheiko before.
Considering my previous maxes, is a normal result for my max testing day of 32?
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gp
MSIC
Posts: 1,189
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Post by gp on Apr 5, 2014 7:15:54 GMT 10
Considering my previous maxes, is a normal result for my max testing day of 32? This looks fairly normal going by my experience. I remember feeling exactly as you do right now. Don't be concerned and trust in the program. I've done 2 sheiko comp preps. 1st time was 1 cycle of 37. Skills day was Squat 150, fail 157.5 (previous pb was 155) Bench press 127.5, fail 130 (previous pb was 125) Deadlift 180, fail 190 (previous pb was 187.5) Total 457.5 (previous pb was 467.5) In the comp I went 160/ 130 / 190 = 480 In other words I was down around 5%, moreso in squat and deadlift. Next time around was the same but I ran 2 cycles of 37. You've run 3 consecutive cycles of 37 so I expect you ate very very fatigued. Eat up, rest and make sure you work on technique issues you identified during skills as you still have time to improve on it. |
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Post by thetuna on May 4, 2014 19:13:35 GMT 10
How do people recognise this cns rebound from the skills test? Do things just feel magically lighter and faster come comp day or do you start to notice how good things feel during week 3 when things get a lot less crazy? I hit some huge pr's in my training up to and including skills test and things have been pretty 'meh' since then. 1 week out meet jitters kinda has me wondering if i'm 'ready' or adequately prepared for the comp :/
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gp
MSIC
Posts: 1,189
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Post by gp on May 5, 2014 9:21:13 GMT 10
Remember that the actual deload doesn't really begin until this week, the last week of 32. The weeks leading up are reduced volume but you are still doing some work at higher intensity, and all this time you have still been recovering from the skills test.
Personally, the way I can tell I am getting beaten up are:
- soreness (obviously)
- sickness/low immune system - often get a sore throat when the volume takes its toll
- irritability/short temper
- low motivation to train
and the biggest factor
- how heavy the bar feels on my back when walking out a squat.
When the deload is working, all of these factors should reverse. In terms of the last factor, I can tell even during the lighter sets. If the ramping sets feel light on my back, I'm good to go.
I've only finished two full Sheiko cycles and in my experience, I didn't feel really feel the deload until the last light session on the Wed/Thurs and then the warmups on comp day, which always feel very light. I reckon that's how it should be as well. If you felt great earlier, you would probably taper off again before the comp.
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