Messages

1

Universal Topics / Cambered bar for bench pressing

« on: September 07, 2016, 04:23:34 PM »

Hi guys,

im browsing around for a cambered bench press bar. They appear to be really hard to get nowadays. Do any of you guys know a webshop that sells them in Europe?

For those of you that dont know what i mean, its this type of bar:
https://www.youtube.com/watch?v=omsaS_8SfK8

greetings,

Erwin

2

CMS, MS, & MSIC (4-day programs) / Re: Problem recovering?

« on: February 07, 2016, 06:07:50 PM »

Did you already try eating more? Maybe you just need a solid 500 kcals more per day?

3

Support / Re: Upgrading total load on medium load cycle.

« on: January 05, 2016, 09:50:42 PM »

I was using your modified version of the hypertrophy program. 

4

Support / Upgrading total load on medium load cycle.

« on: January 03, 2016, 06:33:32 PM »

Hi guys, i am trying to pick a cycle from the app. It will be an advanced 4 days cycle. The cycle i have been running looked like this:
- phase 1, 4 weeks: 976 lifts
- phase 2, 6 weeks: 1650 lifts
- phase 3, 5 weeks: 1364 lifts
- phase 4 (comp): 532 lifts.

My experience with this 4 days cycle was that i could recover enough around 4000kcals a day. Now im going a weightclass up, so the kcals intake will increase and i think i can even get away with a little more lifts.

I was thinking of running the medium load or the large load. But i think the large load is going to be too much for my lifestyle. For example, fase 2 goes up to 2218 lifts in 6 weeks. I think i read somewhere that sheiko said that light weightclasses could get away with higher loads, but im going into -93 now and i think Sheiko talks about -59 + -66 and maybe -74 when he says that.

So, that leaves me with the medium load. But the prescribted one is this:
- phase 1, 4 weeks: 781 lifts
- phase 2, 6 weeks: 1456 lifts
- phase 3, 5 weeks: 1112 lifts
- phase 4 (comp): 536 lifts.

This is about 200 lifts less in each phase than im used too + im going to up my kcals, so i can handle more. What would be a good way to slightly up this volume? I was thinking i add an extra warming up set on every lift, and add 1 rep for squat + bench on the worksets that are at 80% of less than 80%. Also i was thinking of replacing all the ladders @ 70% with 5/8/5/8/5/8. This is also a approach im used too.

So for example is squat calls for:
5x50% - 4x60% - 3x70% - 4x2 80%
i would change it into:
5x50% - 4x60% - 2x3 70% - 4x3 80%

Would this be a good way to do it? Or do you guys have other suggestions?

My second issue is the comp phase, it appears the be the same as my previous. Each time i ran it, i felt myself get a bit weaker. Weights i would easily handle 5x5 80% with in former phases, would get very slow on doubles with 80%. I think the volume is a bit too low for me personally, could i just replace this with the large load competition block?  That would still have me doing 849 lifts in 5 weeks instead of only 536.

5

CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program

« on: December 25, 2015, 06:56:41 PM »

Dont use inflated maxes.

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CMS, MS, & MSIC (4-day programs) / Re: Analyzing weak points. Help

« on: November 19, 2015, 12:28:28 PM »

For squat i would say bottom paused squats. For deadlift deficit and deadlift to the knees.

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CMS, MS, & MSIC (4-day programs) / Re: Having to miss days

« on: November 14, 2015, 12:00:55 PM »

Cant you just switch next week up to monday-tuesday-thursday-saturday? Or even change the friday-saturday to saturday-sunday? It will not be ideal, but it wont kill you. Where there is a will, there is a way.

8

CMS, MS, & MSIC (4-day programs) / Re: Deadlift to knees for first Skills Test? (Prep 3 W2)

« on: October 28, 2015, 12:48:06 PM »

Yes. It is. Already confirmed several times in the general 4 days a week thread.

9

Universal Topics / Re: Question for Boris: Partial squat

« on: October 16, 2015, 08:55:49 PM »

Squats against chains arent to bad either. I would prefer them over partials.

10

CMS, MS, & MSIC (4-day programs) / Re: 4 day program for the working man

« on: October 16, 2015, 08:52:49 PM »

Did you upgrade your calorie intake? And maybe try to sleep some more.

11

Universal Topics / Re: Boris his vision on single leg work

« on: September 24, 2015, 11:01:10 AM »

I agree.

What i used to notice is that single leg work leaves me extremely sore. How do you experience this?

12

Universal Topics / Re: The bench Press - footwear

« on: September 24, 2015, 10:58:24 AM »

Regarding the flat shoes, what kind of shoes do you guys use? Just basic all stars or can you buy flat shoes specifically for bench pressing?

13

Universal Topics / Boris his vision on single leg work

« on: September 23, 2015, 11:45:43 AM »

I dont believe this question has been answered before. Does anybody know what Boris thinks about single leg work? Does he ever prescribe this to his students? And what role would they play, would they replace a second squat or deadlift session or would he prescribe them as assistance (like goodmornings etc). To be clear, i am talking abouy things like lunges, stepups and bulgarian split squats.

14

CMS, MS, & MSIC (4-day programs) / Re: Missing reps early in the program.

« on: September 10, 2015, 02:20:00 PM »

It looks like you got zero tension. Use your legs to push your back into the bench. And bench with your elbows in.

15

Universal Topics / Re: Powerbuilding

« on: August 25, 2015, 12:03:08 PM »

Why would you want to gain 20lbs in just a four months? Assuming you are not using anabolics, you would probably  be lucky if 5 lbs is muscle. The rest would be a useless mass in my opinion. Take your time, gain slowly.

You should look at the hypertrophy adaption Robbert made. You can find it here on the forum. All the assistance is already changed to 5x10-5x12. I add in things like curls and side raises almost every saturday and wednesday. Depending on how i feel. Adding them every training seems pointless to me. Sheiko doesnt suggest pullups at all, as far as i know he thinks they are to demanding. Same thing goes for barbell rows.