December 12, 2017, 01:47:54 AM

Author Topic: 4 Day Program  (Read 228716 times)

JJ

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Re: 4 Day Program
« Reply #45 on: August 06, 2014, 04:51:32 PM »
You could do Mon/Tue/Thu/Fri if you had to.

Thanks , I will give it a try.

One more question , is each prep cycle to be done 1,2,3 ,4 or can you pick one and stay on it until you do the comp cycle ?

ado gruzza

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Re: 4 Day Program
« Reply #46 on: August 06, 2014, 06:05:53 PM »
JJ is a 20 week plan, organized to be done in this way.

JJ

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Re: 4 Day Program
« Reply #47 on: August 06, 2014, 08:25:53 PM »
JJ is a 20 week plan, organized to be done in this way.

I see , thanks for clarification , I'll need to start front squatting ASAP lol

EN85

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Re: 4 Day Program
« Reply #48 on: August 07, 2014, 12:36:00 PM »
Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

JJ

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Re: 4 Day Program
« Reply #49 on: August 07, 2014, 06:25:12 PM »
You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Robert Frederick

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Re: 4 Day Program
« Reply #50 on: August 07, 2014, 07:29:22 PM »
You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Change the bench on one of those days to lat work.

JJ

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Re: 4 Day Program
« Reply #51 on: August 07, 2014, 08:06:50 PM »
You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Change the bench on one of those days to lat work.

Excellent , thanks , I'm starting it a week on Monday so I'll start a log then :)

Robert Frederick

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Re: 4 Day Program
« Reply #52 on: August 08, 2014, 06:42:12 AM »
Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

Yeah, you could do that. If you're starting from the bottom though you'd need to adjust the percentages. If you're starting from the top and bringing it down to pins you could use the same percentages. The latter option would be closer to a board press.

For me though I don't like board presses. I feel like they mess up my technique. I think you get two things out of doing them: 1) heavier weight in the second half of the concentric portion and 2) maximum force development a few inches higher off the chest than normal.

Normally you generate the most force when you reverse the direction the barbell is traveling, slightly less if you pause the bar first. In a bench press then maximum force occurs at chest height. Then the bar travels upwards a little but and force drops off. Using the board raises the height of reversal and so forces you to generate maximum force at a height force output usually falls off. Then you also get to use a little extra weight as well.

Since I feel like the board press interferes with my technique (my left shoulder is very sensitive to technique screw ups so I can't have that) but I still want the benefits of the board press I use chains (at 80% instead of 75%, 10kg each side) more frequently. For generating increased force at a different height I will pause the bar a few inches off my chest on the way up. I haven't tried combining these two (chains with a pause) yet but it sounds interesting.

EN85

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Re: 4 Day Program
« Reply #53 on: August 08, 2014, 12:24:46 PM »
Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

Yeah, you could do that. If you're starting from the bottom though you'd need to adjust the percentages. If you're starting from the top and bringing it down to pins you could use the same percentages. The latter option would be closer to a board press.

For me though I don't like board presses. I feel like they mess up my technique. I think you get two things out of doing them: 1) heavier weight in the second half of the concentric portion and 2) maximum force development a few inches higher off the chest than normal.

Normally you generate the most force when you reverse the direction the barbell is traveling, slightly less if you pause the bar first. In a bench press then maximum force occurs at chest height. Then the bar travels upwards a little but and force drops off. Using the board raises the height of reversal and so forces you to generate maximum force at a height force output usually falls off. Then you also get to use a little extra weight as well.

Since I feel like the board press interferes with my technique (my left shoulder is very sensitive to technique screw ups so I can't have that) but I still want the benefits of the board press I use chains (at 80% instead of 75%, 10kg each side) more frequently. For generating increased force at a different height I will pause the bar a few inches off my chest on the way up. I haven't tried combining these two (chains with a pause) yet but it sounds interesting.

Thank you. I will give it a run with the pin presses starting from a lockout position. I saw that chains occur several times in the general 4 day lay out as well, so i most definetly will use them.

Taedoju

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Re: 4 Day Program
« Reply #54 on: August 09, 2014, 02:35:07 AM »
any of you add some basic cardiovascular activites to the program ?

JJ

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Re: 4 Day Program
« Reply #55 on: August 09, 2014, 01:31:39 PM »
You could do Mon/Tue/Thu/Fri if you had to.

Thanks , I will give it a try.

One more question , is each prep cycle to be done 1,2,3 ,4 or can you pick one and stay on it until you do the comp cycle ?

Hi, do you put in a lat exercise in one of the bench days and remove bench? or move the days around?

im still trying to set mine up but keep overlapping.

as for cardio im going to do some walking on the Wednesday and that's it but I guess its personal preference.

Robert Frederick

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Re: 4 Day Program
« Reply #56 on: August 09, 2014, 01:57:22 PM »
Yeah, you can take one of the bench sessions out and replace it. So for example, replace the bench stuff on Tue with lat work.

JJ

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Re: 4 Day Program
« Reply #57 on: August 09, 2014, 02:21:03 PM »
ok , got you now, thanks again.  :)

uncLez

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Re: 4 Day Program
« Reply #58 on: August 11, 2014, 04:40:46 PM »
Hi all,

new to the forum here.

I've been recovering from a knee injury for quite some time now and finally did some 3-day Sheiko cycles this summer which the knee survived. I feel confident enough to start progressing to the 4-day program and start preparations for the next classic competition in December, but I have a (probably) silly question.

In the first Prep period there is mention of squat w/pause at half-squat position, but when do you pause?
On the way down? Or up? Or both?  ;D

Thanx in advance,
Anton.

Robert Frederick

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Re: 4 Day Program
« Reply #59 on: August 11, 2014, 08:35:25 PM »
Pause on the way down.

You can slide the column over in the spreadsheet to reveal the full text btw.