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  #41  
Old 03-17-2008, 12:22 PM
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Hi Jeffo, been looking forward to seeing your results mate,did you see much size increases from this program? I notice you saw a weight increase but did much size come along with it? Anywho gotta run to work all the best .

Hopps
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  #42  
Old 03-18-2008, 01:01 PM
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Hey Hops,

Thanks for stopping in mate. My weight went up in the first two weeks, and I did feel bigger in the chest and shoulders. I didn't measure myself beforehand so I can't know for sure. I was really only interested in eating enough to support the training, not to gain any weight. After week two I didn't notice anything else.




So, I've mapped out the next three weeks. I've done it based on info I've found from others who've peaked after a Sheiko, and on stuff Sheiko's written himself. Sheiko's Competition Phases normally last 5 weeks.


I've written it % sets X reps

Week 1:

WED:
Squat 70 3x3
Bench 70 3x3
Dead 70 3x3

FRI:
Squat 80 3x2
Bench 80 3x2


Week 2:

MON:
Squat 90+ 3x1
Bench 90+ 3x1
Dead 90+ 3x1

WED:
Bench 70 4x2
Squat 70 4x2

FRI:
Dead 75 3x2
Bench 75 3x2


Week 3:

MON:
Squat 80 2x2
Bench 80 2x2

WED:
Squat 70 3x2
Bench 70 3x2

SAT: TEST


I've only listed the top sets for for the main lifts. I'll also add some core work and speed stuff, and I'll probably ride the bike a few days as well.

If anyone here has some experience peaking, especially after a Sheiko, I'd love to hear your ideas and experiences.

Cheers,
Jeff
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  #43  
Old 03-19-2008, 01:20 AM
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Good to see your back in the swing of things.

MaRvO.
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  #44  
Old 04-05-2008, 11:55 AM
Jeffo Jeffo is offline
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Hi gents,

Today was Test Day. Here are the results:

SQUAT 165 KG
BENCH 115 KG
DEADLIFT 190 KG

TOTAL = 470 KG


Here's how things went.

Of course I'd been looking forward to today for a while, so I got about 4-5 hours of sleep last night. Go figure. I got in there around 10:30, warmed up and started to squat.

SQUAT
70 2x5
90 x 3
110 x 2
120 x 1
130 x 1 (belt)
140 x 1
155 x 1 (PR)
160 x 1 (PR)
165 x 1 (PR)

All in all, pretty happy here. I wanted to hit 165 and I did, so happy with that. That's a 13 KG PR. It felt tough but good. I debated trying 170 for a few moments but then decided to move on. My main goal is 180, so there's nothing special about 170.

On to the bench:

BENCH
50 2x5
60 x 3
70 x 2
80 x 1
90 x 1
100 x 1
115 x 1
120 x miss

The bench is not my favorite, for obvious reasons. I started the program just missing 110, so 115 is certainly an improvement. My best is 118, done last August, and I was hoping to top that. One twenty just wasn't going anywhere. Improvement, but no PR here.

On to the deadlift:

DEADLIFT
90 x 5
110 x 3
120 x 2
130 x 1
150 x 1
170 x 1
190 x 1 (PR)
200 x miss

Well, pretty happy with this as well actually, given the circumstances. I started the program with a guessed RM of 170. I pulled 150 before starting, which was the first deadlift I'd done in probably a year, and guessed 170 based on how that felt. I've pulled 202 in the past but it was strapped. My best RAW was 185 a couple years back and my grip barely held out. This time grip was no worry at all, so that's a plus. One seventy felt alright so I just jumped to 190 and got it. Felt smooth. I got a bit greedy and thought I'd try 200, but it barely broke the floor. Definate improvement from where I was before, and I nice 5 KG PR to boot. I wasn't expecting that.


Program was a good deal of fun. Not surprisingly I made the most progress on the lifts I'm better built for. I'm not so sure how well my peaking thing was. I'll definately do more Sheiko in the future, but I'll probably try to peak differently.


So, I'm going to just "work out" next week and think of how to continue. I've got a couple of ideas in the back of my head, so I'll work it out and post it when I've got it. Work is up in the air right now, so I probably won't start the next program until I at least know what my schedule will be like.

Thanks for reading,
Jeff
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  #45  
Old 04-05-2008, 01:21 PM
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nice job mate...that's a hefty deadlift
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  #46  
Old 04-05-2008, 04:06 PM
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Agreed, keep it up!
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  #47  
Old 04-05-2008, 08:05 PM
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Good stuff Jeff. Nice work on the Squat and Deadlift PR's

MaRvO.
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  #48  
Old 04-05-2008, 09:47 PM
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Well done Jeff!!

Awesome PRS bro, well done, Im very jealous of that squat mate, 165kg is great.Keep us updated about what youll be doing next, Looking forward to reading.
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  #49  
Old 04-07-2008, 12:16 PM
Jeffo Jeffo is offline
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Thanks for the props fellas.

I should also report that I've finished my 6 visits to physio. Was really happy with the treatement If anyone from Holland is reading and needs some help, look up Discum Fysiotherapie in Nieuwegein on line. My right RC seems to be fine and I only feel the odd pain in my right brachio. I also went to the chiro for a back and hip adjustment and the lower back feels great. My neck is still somewhat stiff from the strain back in December.

Cheers,
Jeff
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  #50  
Old 04-13-2008, 12:08 PM
Jeffo Jeffo is offline
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Hi guys,

Here's the plan for the next while. I'm going to load over 6 weeks and peak over three, making a 9 week cycle. The Squat and Bench will be trained twice a week, and the Deadlift once.

Training will be based on the base meso of the Smolov Squat cycle, which works out like this:

MON 70% 4x9
WED 75% 5x7
FRI 80% 7x5
SAT 85% 10x3

There's a Senior and a Junior version. The SR adds 10KG to those numbers in week 2, and another 5KG in week 3, while the JR version adds half those numbers. There are a few good write ups on the net if you take a look around. There's a calculator for the entire SR here:

http://www.joeskopec.com/smolov.html

I'll be doing a "tame" version of the base meso cycle that Pavel Tsatsuline made popular a while ago. The original 3 week cycle is streched out to 6 weeks. It looks like this:

MON 70% 4x9
THURS 75% 5x7
MON 80% 7x5
THURS 85% 10x3

This is meant to be a little less insane than the original. It also allows me to train the Squat and Bench at the same time. I'll also add some BBing junk as I see fit. The deadlift will be trained mid-week with a load-peak cycle I ripped out of here:

http://www.joeskopec.com/ruspeak.html

It starts off with 80% of a 1RM and ends up doing 105% for a single at the end. It's a nine week cycle, so it works out well with the 6 week load and 3 week peak.

So, the week will basically look like this:

MON/THURS
Bench (Smolov JR)
Shoulders
Triceps

TUES/FRI
Squat (Smolov SR)
Back
Biceps

WED
Deadlift
Core
Bike

I'll be using the maxes I set a week ago. I'll also be eating enough to gain about 5-10lbs over the 6 week period. I'd like to get my arms back up over 17" again, for purely narcissistic reasons I'm about 201 lbs right now and I'll be starting around 4000 cals a day. I'll adjust upwards if/when I need to.

This is a relatively agressive cycle, especially when the intensity of the later weeks is factored in. It's not as much volume on the big three as the Sheiko program, but the average intensity is much higher. We'll see how it goes. I'll stop in and update if anything significant happens in the meantime.

Cheers,
Jeff
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