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Whiskey, War, Suicide, and Guns

takeahnase said:
Donut: So Sheiko is out of the window for now? Reasons? I thought it was amazing.
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I think the Sheiko templates are great, and I'm a believer in a high volume of sub maximal work. But I also like 4 day a week lifting, especially because it allows me to work on the schedule of the other powerlifters in my gym which means I can get help with form, get a spot, work in on stuff with people who know what they are doing. So basically I'm going to be incorporating a lot of the Sheiko set/rep/schemes, but just on a different schedule. I'm still getting the 4/5 benches a week, 3 squats, and 1-2 deadlifts, and the bulk of everything is 70-80%. My calculated number of lifts a week line up as well. I will probably fail miserably at trying this, but what the hell, that's how you learn stuff.
 
Donut62 said:
I think the Sheiko templates are great, and I'm a believer in a high volume of sub maximal work. But I also like 4 day a week lifting, especially because it allows me to work on the schedule of the other powerlifters in my gym which means I can get help with form, get a spot, work in on stuff with people who know what they are doing. So basically I'm going to be incorporating a lot of the Sheiko set/rep/schemes, but just on a different schedule. I'm still getting the 4/5 benches a week, 3 squats, and 1-2 deadlifts, and the bulk of everything is 70-80%. My calculated number of lifts a week line up as well. I will probably fail miserably at trying this, but what the hell, that's how you learn stuff.
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tl/dr
 
"thou shall not ignore a Facebook friend request!"
-JC
 
PM your name or resend it if you can, beause I seriously didn't get a notification in my email or on facebook.
 
All is forgiven..

enright3060 said:
Are you going to do more of a hybrid? With 75% for 4x5 or 4x4 on the lower 2 - sort of what Eric Cressy recommends?

I've never read anyone's training logs on EFS that sticks to 50% if 1rm for speed work.
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You guys have a link to the Cressey info?

EFS logs are very informative... and humbling. Have you since Marc Bartley lately?
 
Marc Bartley looks incredible. If he lifts at 220 it will be cool to see how much strength he kept.

Before:
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After:
abs1.jpg
 
What are you weighing right now? And what was your high point? Like 235?
 
it was 238. something. I weighed in today at 220. My 4 pack is coming out when i flex but if i dont flex my stomach is still pretty big. ive lost about 2-3 inches on my stomach and some on my arms and legs and face. here i come 205......heh.
 
Jerk - what kind of numbers should I be putting up with a reverse hyper?
 
I never use it for anything but high rep recovery stuff. I use like 2 45's for that. Not really sure...
 
Donut62 said:
I never use it for anything but high rep recovery stuff. I use like 2 45's for that. Not really sure...
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I used 4 45s and thought that was a bit light, but I've only used the machine twice. I'm trying to figure out where I should be.
 
6/8/08 - Sunday - Lower 1

Back Squat (no belt):
365x3x5 @8,8,9,9,10

SLDL (toes elevated):
330x5x5 @8's

Front Squat:
225x6x4

Inverted Ring Rows:
BWxamapx4

10lb Sledge:
100 swings

Ab Wheel (from knees):
BWx15x3


The gym thermometer already said 89 by the time I started working out, so this really sapped me dry. I wanted to hit 6 triples with 365, but the last set was slow as hell and I had other shit to get done. Nevertheless, it was working set PR over my old beltless best of 360x3x5.

EDIT: Scratch that, I used a belt for 360, my old beltless best is 355x3x5.

 
Fiona told me that Wade Hooper told her that one of the reasons he didn't use straight Sheiko was that he felt that it was too much to recover from without copious amounts of drugs. Thought you might find that interesting.
 
I think the MSIC templates that IPF level lifters would be qualified to use are fucking impossible without drugs. Even Brian Siders breaks them up into upper/lower days rather than full body and he's a genetic freak of the highest calibur. Given that like 37 Russian and Ukrainian lifters have been popped in the past 5 years, I think Wade is right.
 
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