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Messages - Pimptasty

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1
Universal Topics / Re: What are your thoughts on RPE training?
« on: October 11, 2015, 02:06:31 AM »
The Intermediate Program? Ehh, not one for paying for programming, honestly.

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Universal Topics / What are your thoughts on RPE training?
« on: September 28, 2015, 05:30:57 PM »
Recently been reading about Mike Tuscherer's RTS, and it has interested me greatly. Not the intermediate program itself, but the underlying principles behind RPE training itself. Autoregulating intensity and volume.

While I'm not saying you could get it exactly like Sheiko, I feel like you could, at the very least, try to maintain the 68-72 RI. At higher reps, of course, due to the RPE factor making it hard to be at an RPE lower than about 7, but 68-72 nonetheless.

Instead of prescribing sets, use fatigue percentages to try to match a Sheiko-style programming method. As said above, keep the daily RI the same. But have the volume and RI autoregulated.

The three autoregulation methods I know of are: load dropping, rep dropping, and repeats. Any more?

Anyone ever think of trying something like this?


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Universal Topics / Re: Top-Down Programming? Thoughts? Suggestions?
« on: August 27, 2015, 04:27:27 PM »
Within the 3 blocks, how would you do you RI? I was thinking 65-70-75. I'd like 68-70-72, but not sure if that would be too low for the peaking/realization stage (I think it would be).

Additionally, how would you structure your 4-week cycles? I was thinking the old 3 weeks on, 1 off, but not sure. Maybe 3 weeks on, a mid-week mock meet, and then continue? Or maybe the week off with active recovery? Or maybe just a very light weight deload week (say 50% of your normal RI).

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Universal Topics / Re: Top-Down Programming? Thoughts? Suggestions?
« on: August 14, 2015, 03:02:04 AM »
I probably should have used better terms.

Each day you lift would be sort of a supermicrocycle.

Each week would be your microcycle.

Each month would be your mesocycle.

Every 4 months would be your macrocycle.

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Universal Topics / Top-Down Programming? Thoughts? Suggestions?
« on: August 14, 2015, 02:59:16 AM »
Wondering if something like the programming below would be effective. Basically, what it does is it starts from the top, and gets more and more specific. For example, each year would be broken down into 3-4 blocks (depending on your goals). Say that you have three blocks for the year that are 4 months long each:

-Hypertrophy/Work Capacity
-Strength
-Power/GPP

Within those blocks, you have sub-blocks, which make up each month for those 4-month-long blocks. Say that you're in the strength block. You may have 3 sub-blocks that are:

-Hypertrophy/WC
-STR
-Pow/GPP

It would have blocks, just like the 4-month-long ones, but these would still be under the strength block. It would have a strength focus, and slowly increase the RI, while decreasing the volume. It would start out as more strength-oriented than, say, the Hypertrophy block, but this sub-block would still start with a hypertrophy phase, albeit one that has started with lesser volume and a higher RI than the hypertrophy block.

Within those monthly blocks, you'd have the weekly blocks. It's easy to see where I'm going. Within each month, you may have weekly blocks that are:

-Hypertrophy
-Strength
-Pow/GPP
-Strength

Say that you were working the hypertrophy block this time under the month-long strength block. This week would have a lower RI and a higher volume in comparison to the proceeding weeks, but would still have a higher RI and a lower volume than the month-long hypertrophy block.

To illustrate it better, I'll try to type it out easier:


Each year is broken down into, for example, three 4-month-long blocks. Within those 4-month long blocks, there are four 1 month-long blocks. Within those 1 month-long blocks, there are four 1 week-long blocks. Within those 1 week-long blocks, there are three 1 day-long blocks.

Basically, working from the top-down.

You may have, for example, have a hypertrophy day, while on a strength week, while on a GPP month, while on a strength 4-month block. Gradual changes, blocks within blocks within blocks.

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Yes, very much so. Thank you.

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Yeah, do it. It's interesting thinking about how to give beginners a really solid start.
Yeah, I really want to focus on how to train beginners properly. I can train intermediate lifters, but beginners are often harder, of course.

How does Boris usually adjust when a student is either sick or misses a day?

Additionally, how much volume is too much? When you're a beginner with poor work capacity, you can simply improve it and gradually increase the volume (I've yet to figure out how quickly, however). For an athlete that already has a developed work capacity, for example, do you switch to manipulating intensity rather than volume, or should the increase in volume simply be greatly slowed down?

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Universal Topics / Re: Writing own program. 1st week up.
« on: July 24, 2015, 06:45:52 AM »
The 6th week comment interests me. After the high-load 4th week, how do you transition to that 6th week?

9
You can rest up to two weeks. Do some active recovery that isn't too stressful. 29, 37, 30, and 32 is okay. You can even drop 29 and do 37, 30, 32.

If you do 1,000 lifts per month and you find you need more volume try 20% more -- 1,200 lifts. You can add that volume in by increasing the number of top sets here and there as well repeating some of the higher end warmup sets. Another option is to add reps to the days were you do volumetric workouts with lower intensity i.e. bench pyramids or squat ladders.

After your mock meet and recovery you start the training cycle all over again with any adjustments you feel are needed. That's pretty much it.

I know I'm asking a lot here, but I'm just trying to ensure I'm on the right track. How would you slowly get a complete beginner into an all-out Sheiko-style program? Or, maybe I'm crazy, but due to their ability to adapt quickly, do you believe a complete beginner, WITH PROPER GUIDANCE, and of course underestimating maxes more than usual, could jump straight into a Sheiko-style prep program?

I'd guess that hammering down your technique from so much practice early on would provide beginners with a serious advantage.

10
What are your thoughts on rest time after a cycle? I was thinking of something like 29, 37, 30, 32, rest a few days, mock meet, rest a few days, REPEAT. Does this seem like a logical order for someone, so long as they don't yet fit into the advanced total classes?

Also, what are your thoughts on how gradually volume should be upped? Can't be anything too crazy, like an extra 3 top sets after every 4 mesocycles, but maybe something as gradual as one top set per 12 mesocycles (one top set added to each main movement each workout per year)? Though, that may also change the relative intensity too much. What's a good rule of thumb for this?

Also, after the initial preparatory phase and the 3 mesocycles and mock meet, would you once again go back to the prep phase to recover and have a more long-term, SUSTAINABLE program?

11
I know Sheiko works. I've successfully used it for years, and have even trained more advanced clients using Sheiko cookie-cutter templates, like 29, 37, 30, 32, etc. (I believe they're former students' customized routines, correct?) posted online.

However, I've tried to find a general pattern with Sheiko and why certain set/rep schemes are used on certain days/weeks.

What would you say are the general ideas behind Sheiko?

Is it simply waving volume with a general, slow upward trend? Basically, prep, accumulation, transmutation, realization, repeat?

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Universal Topics / Re: Deadlift (up to knees)
« on: June 15, 2014, 05:11:11 AM »
Deadlift up to knees is a very effective exercise. It provides stability and strength in the initial and middle part of the movement.
I honestly find it harder than a full deadlift because of the pause. But it works for me.

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Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

what changes you've made?
Depends on what you're talking about. For strongman, I used axle bars for most of my training, added farmer walks to my M and F sessions, did Atlas stones as DL accessory, and did OHP on Wednesdays instead of bench. Leaving out an entire bench session is obviously a huge change, but I feel as though a strong OHP ALWAYS translates to a strong bench anyways. But the squat and DL still maintain their integrity.

For BBing, I added in more isolation work and did some high-rep drop sets on training days (like doing a set of 20-rep squats after my last set, for example).

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Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

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Universal Topics / Re: cycling sumo dl and conv dl
« on: June 11, 2014, 11:32:13 PM »
For regular deads, I simply switch between sumo and conventional every set.

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