October 19, 2019, 09:34:53 PM

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Messages - RussianBear

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1
Universal Topics / Re: First post
« on: April 25, 2019, 09:08:47 PM »
#37 is more of volume phase.

you could do #39 -> #40/37 -> #30/31 -> #32.


2
CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: March 05, 2019, 09:56:59 PM »
Is there any way to access the original 4 day program spreadsheet that was on here a few years back?

I still have all on them as spreadsheets. I am not allowed to share it as the original 4 day program is now in the app. I recommend purchasing the app. this way you can also support Boris :)

3
Training Logs / Re: Bench Press and Milk!
« on: March 05, 2019, 09:54:58 PM »
I managed 9/9 lifts at my comp. with the following lifts as the heaviest:

squat: 275
Bench press: 185
Deadlift: 260 <- (12,5 kg improvement since November)
Total: 720

Squat was meh. I didn't really get any sleep the night before the competition. I weighed in at 82.73 and drank 5 lifters of fluids doing whole competition so avoided cramps, which I have been struggling with during competitions. Squat went really nice, but I think the straps of the suit might have been a bit on the loose side. Regards I squatted so deep, that the guy after me bummed in squat xD (he is a good friend of mine). I won silver in squat. Bench Press I have been struggling a bit with the new shirt and touching and pressing the weight to lock out. But a couple of weeks before I was able to bench press properly in it. 185 was a really nice lift. In deadlift I got 260, which was all out in the new suit (Titan velocity conventional). So weird with the velocity suit. The conventional is better at sumo while the sumo variant seem better for conventional lifters  :o :o :o

Also some slightly related news. I am not going to be active on the forum any more. I will still pop by once in a while but this will officially be the last post in my training log. I hope others will find inspiration in it as I have done with many posts and threads here on the forum.


4
Universal Topics / Re: Exercise Translation
« on: February 15, 2019, 11:06:32 AM »
Great :)

5
Training Logs / Re: Bench Press and Milk!
« on: February 08, 2019, 10:26:44 AM »
Had skill test this week. Squat was meh, managed 100 % but was just parallel. Didn't manage 95% bench - but this time I was able to touch the chest and last attempt I think I would have managed if not, I had hit the rack at lockout and it had bounced away. Deadlift I managed 105 % !! I am really stocked! I have not hit a personal best in the gym since 2016, if I remember correctly! I have always been bad at the deadlifts but I feel less bad now :)

I hope to make 700 or more at my next competition, would be my third time doing so. My goal is to make as many successful attempts as possible this time, so I will play it safe'er than usual. 

6
Universal Topics / Re: Exercise Translation
« on: February 04, 2019, 10:22:05 AM »
Then what did he mean?  ;D

7
Biomechanics / Re: SeekingBench Press Bar Path Advice
« on: February 04, 2019, 10:21:29 AM »
What was I meant. Kilos? It looks good, but perhaps work on that initial starting position for the first rep.

8
Biomechanics / Re: SeekingBench Press Bar Path Advice
« on: January 31, 2019, 04:44:52 PM »
How much weight is this? and corresponding intensity. All the reps should look the same? Do you "re-set" after each rep or are you making each rep as fast as possible???

9
Universal Topics / Re: Exercise Translation
« on: January 31, 2019, 04:43:00 PM »
Hello,

I am working with Sergey Fedosienko for online coaching. There are some movements lost in translation. I was wondering if anyone here could shed some light on them...

"Stand Up"
"Laying Lying" - is that dumbbell flyes?
"Wiring Standing"
"The Widest" - I think he was referring to pulldowns/lats....
"Triceps Block - the extension of the arms to the triceps" - I've seen Pressdowns in one of his sample programs. Not sure if that's what this is.

Thanks a lot.

Could you provide to us, the Russian wording and not the translation?

10
Universal Topics / Re: Front Squat percentages
« on: January 31, 2019, 04:41:56 PM »
So you would do mostly 60 %, which makes sense. Go for it and lets us know how it felt!

11
Training Logs / Re: Bench Press and Milk!
« on: January 31, 2019, 04:40:03 PM »
I am able to bench down to board 1 now with relative ease. I am looking forward to see what I can manage in this shirt. Soon I will have to touch with some weight in this shirt!! Will try next week :D

12
Training Logs / Re: Bench Press and Milk!
« on: January 28, 2019, 12:30:18 PM »
I continue doing progress on the slight incline DB presses. Did 6x5x45s since last and 6x4x45 this Saturday. BW is 83.5 - 84.00 in the mornings.

Next competition is in march, so I have started equipped lifting again. Changes have been, that I am going to lift in a super low cut which is one size smaller than usual. So a 42 instead of a 44. I done 195 in the 44. But it is tough to touch in the 42. I was supposed to lift in it at my last competition but was not stretched properly, so didn't manage to touch any lifts. This time, the shirt feels more stretched out and I hope to touch with 175/180 soon. I also bought a new DL suit, a Titan Velocity Conventional. The conventional is better suited for Sumo lifters, in my opinion, than their sumo suit. It has longer legs. The legs in the suit still slides up a bit for me though but I think it is because I use tights and the suit is rather tight. I am curious about what this suit can bring.

13
Universal Topics / Re: Combining Daily Movements
« on: January 28, 2019, 12:22:52 PM »
I have done so and lots of people have tried it with various success. If your work out capacity is good, then go ahead. If technique deteriorates significantly, I would not do it.

/RB

14
Universal Topics / Re: Front Squat percentages
« on: January 21, 2019, 11:34:54 AM »
I've read that you are supposed to be able to lift 75-80 % of your raw squat max as a front squat, so these session are meant to be light sessions.

Kind regards

15
Requests / Re: Raw or equipped maxes
« on: January 20, 2019, 09:05:30 PM »
Do some work raw and some equipped. That is how I do it.

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