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Topics - EN85

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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:



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.

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.

Universal Topics / Watercut
« on: June 04, 2015, 06:23:35 PM »
For my next competition on 13-06-2015 i want to try a watercut. I know its not very healthy, but i got 3 dutch raw lifting records within reach (squat, deadlift + total in -83). Currently my bodyweight in the morning is between 85,0-85,7 kilo, so in order to compete in -83 i have to cut weight. I never had to do this before, but it seems to be worth it this time.

I have been reading about this, but i still got some questions.
As far as i understand it goes something like this:
- 6 + 5 days out 7-8 liter water.
- 4 + 3 days out 6 liter water
- 2 days out 4 liters water
- 1 day out 2 liters water, stop drinking 12 hours before the weigh-in

What im not very clear on is what to do foodwise. Im reading about having to up your supplement intake, since you are pissing all the minerals and vitamins away and otherwise you can get ill.
But are there any foods you surely wouldnt want to eat in the last week and what do you do on competition day? No breakfast before weigh-in? What do you eat after weigh-in?
How does this effect your energy and strength levels?
What should you be avoided?

Hope you guys can help.

CMS, MS, & MSIC (4-day programs) / Board presses getting too easy.
« on: April 15, 2015, 10:31:55 PM »
When i started the 4 day program my 1rm on the board press was actually 5-10 kilo lower than my regular bench press. After a few months this has changed. Now every board press session feels like i got a lot left. Today i had to do 3x1 95% and made it up to 1x105% (with still a little room left).

What would be advisable? Should i just bump all the percentages from the board press sessions with 2,5-5%? Should i use a longer pause on the board? Should i decrease the hight of my board (i am using a 4,4cm thick board)? Or should i just do more reps on the prescripted percentages?

Universal Topics / Weight scales
« on: December 13, 2014, 02:28:39 PM »
Guys, i have been looking around for reliable weight scales. My own weight scale isn't very good. Towards my last competition i weighed between 82-83 kilo on that scale, while on competition day i only weighed 80,6 on the official scale. Even before weigh-in it said i was between 81-82 kilo. It also differs everytime i stand on it. I need one that is really reliable for an acceptable price.

After some searching on google i bumped into Tanita weigh scales. Especially this one looks good:

What weight scales do you guys use at home? Are there any you would advise me to buy.

Universal Topics / To belt or not to belt.
« on: June 30, 2014, 12:16:01 AM »
When do you guys use your belt? Only when the last sets are feeling too heavy that day? Or from a certain percentage?

Did any of you experimented with an entire cycle beltless?

I'm curious. I tried it for a while and it certainly made the gap between "totally raw" and "belt only" smaller. It also made me feel like I was in better control of the movement. But directly after that phase maxing with the belt felt akward. Due to an operation I didn't have the possibility to see where I would end up by using the belt again for a few weeks. Pretty soon after the operation I had a raw meet, so I didnt train beltless anymore. After the meet I have been using the belt from the last set before the "work sets".

Universal Topics / Stretches and/or mobility drills
« on: June 24, 2014, 06:25:15 PM »
Mr. Sheiko, I am wondering if your lifters do any stretches or mobility drills?
If so, do they differ per lifter? Or are there just a few basic things you make them do?
Also, when do you prefer them? After training of on off days or both?

Kind regards,


Hello mr. Sheiko.

I would like to start off by saying that it's great that you started this forum. Thank you very much.

I got one question; since i love doing farmer walks, i would like to incorporate them into my training lay outs. How would you approach this? Or do you think its a terrible idea to begin with?

Next sunday i've got a RAW competition planned, but after that my next meet (the dutch championships) will be in December. I was thinking about doing farmer walks on the double squat days or double deadlift days. Instead of the second movement, i would do farmer walks. So when it's supposed to be squat-bench-squat, i would switch it up to squat-bench-farmer walks. Obviously when i'm nearer to competition i would drop them entirely. Lets say, the last 6-8 weeks before competition all my focus would go back to the basic lifts.

Do you think this would be a good approach or would you suggest anything else? And do you have any tips on how to decide what loads i should use?



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