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Messages - SUBZ

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Universal Topics / How to build my new program using the andriod app
« on: March 07, 2015, 02:01:12 PM »
I have done the 3 day a week program and I'm almost done with the 4 day a week program posted on the forum.
My lifts are: squat 178kg, bench 115kg, dead 180kg. My weight is 86kg and I am around 190cm. I will be max testing at the competition day, since I just ran into a cold the first week of the cometition cycle. (I have never been to a meet, and I'm not planing to do so at the moment)

My question goes like this. I am planing on useing the Advanced programs in the app. I know that I should have a volume at around 1000. I can see that there are small, medium and large load prep and comp cycles, but I'm not sure which cycle I sould start with. Which one I sould do after the first, and so on..

Should I go something like this: prep medium load, prep large load, prep small load, comp medium load? Or what would you recommend? :)

Universal Topics / Re: sheiko app
« on: February 28, 2015, 11:40:49 AM »
Would really like to try out the app for android. Is there a way to become a beta tester? :)

What's on your mind? / Re: Introduce yourself
« on: January 23, 2015, 01:29:14 PM »
*Where are you from?
Denmark (nice to see I am the only one ;)

*How long have you been training? How long have you been using Super-coach Sheiko's training?
I have been training for about 5-6 years. I startet with some bodybuilding, crossfit and now powerlifting (for a year or so). I have been trying a lot of different programs like Russianbeawr from Pavel, Westside, my version of a Dan Green program, 5,3,1 and now Sheiko for the past 6 to 8 months.

*Do you compete? Which Fed?
No. Maybe I will one day.

*What have you totaled? What are your best lifts?

177 kg Squat, 115 kg Bench Press and 180 kg Deadlift (Raw). I'm 190cm and 86kg

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: December 21, 2014, 11:01:59 AM »
Anyone else having trouble opening the spreadsheet on an android phone. Possibly cause it's an xlsx?

I use my android and have no problems. I use WPS Office to open the files. It is a free app, so go download it ;)

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: December 21, 2014, 10:59:24 AM »
Where exactly is the program? I can't seem to find it

It's in the first post of this topic ;)


Wow that russian squat program looks evil :o Did you just change your squat max with your bench max and ran it together? How did it work for you?

Requests / Re: Lack of equipment.
« on: November 28, 2014, 12:00:59 PM »
When we say board press, how thick sould the board be? I have read 1 inch. I have also heard of lifters using up to 5 boards. So how many boards would you recommend, if I had to replace chain press with board? :)

CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: November 25, 2014, 04:47:03 PM »
Should I start with the 4-day a week program? I am 23 years old with a BW of 86kg and a total of 475kg. I will soon be done with the 3-day program.

Universal Topics / Re: How do you warm up?
« on: November 22, 2014, 04:53:23 PM »
Thank you both for some good advice :) Do you have any good advice, when it comes to sumo deads? For warm up of course.

Universal Topics / Re: How do you warm up?
« on: November 22, 2014, 03:39:27 PM »
Which kind of rotator cuff exercises are you doing Robert? :) I could use some shoulder stability training myself..

Universal Topics / How do you warm up?
« on: November 22, 2014, 01:49:07 PM »
How do you guys warm up before a workout?

I usually row with focus on my push and core activation so that it feels a bit like a deadlift. I also focus on squeezing my shoulder blades together at different angles. After that I use a light band to warm up my upper back and shoulders. I also stretch out a little before workout, so I am can do full ROM. But when I start my workout at 50%, 60% and 70% I don't really feel like I'm properly warm. First when I hit my real working sets, I feel pretty warm..

Do you use any warm up routines? For squat, bench and sumo deads? I would really like to know what others are doing..

Universal Topics / Re: Restart after forced stop
« on: November 19, 2014, 01:48:10 PM »
I have just had the flu.. So I have been away from the gym for one week, but now I fill like I am ready to hit the weights again. I understad that I should start with one week of 70% followed a week of 75% sets. My problem is that I got the flu on tuesday in program #32v2 week 4..

I don't go to competitions, but would still like to do a real max test on the competition day.. I was thinking of doing week 2 and 3 of #32v2.. But then I wouldn't hit any weights over 75% before my max test... Isn't that a problem?

Would love to hear what you guys think and what I sould do :)

Biomechanics / Re: Barbell path tracking
« on: November 18, 2014, 07:03:38 PM »
Yeah, I have been using barsene for some time now. I think it's a good app, but too bad, that it dosn't sync with my tablet. That would have been very nice :)

Universal Topics / Re: sheiko app
« on: November 18, 2014, 06:58:44 PM »
Why don't you just use the excel programs on the forum and an excel reader on your phone? Works great ;)

I'm running the over 80 kg program right now. I'm at week #3 of #32v2. In week #1 I got a 100% lift in the bench press and deadlift. In the squat I set a new max at 105%. I'm using my new max, for the rest of the program, like you say.
I don't compete in competitions yet.. Should I try to set a new max in my lifts on the competition day or just start the program all over? I guess I should try and set new PRs.

Also, if I where to go to a competition, how should my warm up set look like (same as in week #1)? and at what percentages should I try and lift at the competition.

Hope you understand me :)

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