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Messages - RhinoBeetle

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Universal Topics / Re: Accommodating fitness level of lifter each session
« on: September 26, 2014, 02:21:08 AM »
For me RPE is just a tool I use to make adjustments in loading or volume based on how I'm going- as coach Sheiko recommended while coaching me. What I mean by this is that he always said adjust loading up to 5% unless there was a need to limit things to load as written (such as in deload). Once you've run a few programs you know what 80% feels like and you understand how fatigue changes this. So you have an idea of how things should feel and move- and coach says you can make these small adjustments in response to fatigue levels/difficulty. So rpe can be used to hit approximate difficulty but the written program is the ultimate guide- rpe only comes in as an approximation for the purposes of adjustment.

Universal Topics / Re: Sheiko with Bad Shoulders
« on: June 22, 2014, 03:42:41 AM »
I have found that the supplementary exercises in the sheiko programs are very good to establishing and maintaining good shoulder health. For example, the flys, push-ups, dips and back work have actually vastly improved my own shoulders. I have had a couple of rotator cuff tears over the years and my shoulders are prone is problems, but as long as I stick to the plan they are fine. But I suspect there are things you can also do to manage dodgy shoulders. Sheiko is the best to advise on this- but adding in days where you bench off boards should help you manage the wear and tear.

Universal Topics / Re: Older lifters
« on: June 16, 2014, 04:48:08 AM »
Steve Pritchard is old...

What's your excuse?

Universal Topics / Re: Deadlift (up to knees)
« on: June 11, 2014, 04:30:26 PM »
I think the confusion derives from some of the early translations that were on elitefts which got the two movements mixed up.

What's on your mind? / Re: IPF Raw Worlds 2014
« on: June 10, 2014, 06:44:35 PM »
Sheiko guided me in a general sense- he told me what approach to take- which was reducing calories- made the appropriate adjustments to training- and gave me guidance on making weight for competition.
I found eating multiple meals per day was the best approach- I had a very low calorie diet and ate 5-6 meals per day. I ate a small amount of calories just before training- especially squats.
This took me from 143 to 123kg.

What's on your mind? / Re: IPF Raw Worlds 2014
« on: June 10, 2014, 02:41:44 PM »
Congrats to Stephen Pritchard for the world record. Again a significant improvement. Yes, the 500 wilks raw are close to you!

Also congrats to my friend Mike T, who is one of the more humble and powerful lifters I ever known

Thank you. I have dropped 23kg bodyweight so I am happy to post a reasonable total. Now I have settled around 120kg I hope to build better lifts. Coach Sheiko has been brilliant guiding through the difficulties of weight loss.

What's on your mind? / Re: Introduce yourself
« on: June 07, 2014, 08:48:53 PM »
Where are you from?
How long have you been training? How long have you been using Super-coach Sheiko's training?
6 months with sheiko, 10 years competing, 20 years training
Do you compete? Which Fed?
Powerlifting Australia/IPF
What have you totaled? What are your best lifts?
Raw squat 335kg
Raw bench 222.5kg
Raw deadlift 320kg
Raw total 863.5kg

Single ply squat 375kg
Single ply bench 300kg
Single ply deadlift 320kg
Single ply total 945kg

What's on your mind? / Re: IPF Raw Worlds 2014
« on: June 07, 2014, 08:43:55 PM »
The New Zealand junior Brett Gibbs broke that record. He took 83 class junior and open records for squat (280kg) and total (770.5kg).

There has been some great lifting and many records have fallen.

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