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Messages - Hai5

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: October 22, 2014, 04:32:34 PM »
Thanks for the help guys,

I was able to ask some friends to help guide me and clarify my questions.  :)

Hai.

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: October 19, 2014, 08:09:32 AM »
Hi could anyone please help me understand how to calculate the comp day attempts? What would be the steps to know what roughly the attempts should be for successful lifts assuming one is feeling good on the day?

Thanks a lot
Hai!

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: October 10, 2014, 06:07:20 PM »
Hello Robert,

I made a few posts a few weeks back about how to modify the program to make it shorter. I am currently in week 1 of Prep 3.

As you may recall I came to the conclusion of skipping week 2 of Prep 3 (and therefore skipping the skills test) and continuing from week 3 of Prep 3 onwards so that I can make it in time for my Competition.

I have been reading others' comments and have been amazed by the kind of gains they've made on their PRs.

My question is because I am skipping the Skills Test in Prep 3:

a. would you have any recommendations on how to go about adjusting the weights in week 3 Prep 3 onwards? The skills test was meant to be used to adjust the weights for the rest of the program, but because I'm skipping it I really have no accurate gauge of how much stronger I am now. I am thinking about increasing by 5% since I have felt quite good so far.

b. The second skills test in week 2 of the Comp Prep is written a little differently to the skills test in Prep 3. In Prep 3 the % for the skills test is from 100-105. In week 2 of the Comp Prep the % is 100 only. Because I am skipping the skills test in Prep 3, should I try to go up to 105% when doing the skills test in Comp Prep? Or do you think this will have a negative effect on my Competition day performance (e.g., because it may be too taxing and cause me to fatigue unnecessarily)?

I am sad that I will have to skip week 2 of Prep 3 since I am eager to know whether I have gotten any stronger. But I will stay patient  :)

Thank you for all your help! I am liking the program so far.

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: September 15, 2014, 03:08:34 AM »
Awesome!!

Thank you so much for your guidance Robert! I'll let you know how it goes!

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: September 14, 2014, 07:00:02 PM »
Thanks for the reply.

Accumulation. How about week 3,4,5,6 accumulation plus week 1 transmutation or extra modified accumulation week 5/6. 5 week total.

Then transmutation 3,4,5 skipping week 2. Modify max weights based on feel instead. 3 weeks total.

Then entire comp phase. Week 1 seems important to properly prepare for week 2 max test, but I can omit if you believe it's not so important, and instead have one extra more accumulation week to make that phase 6 weeks.

Thoughts?

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: September 12, 2014, 03:21:01 PM »
I guess the alternative might be to start in week 3 of accumulation and complete the rest of the program as is. That will give me 13 weeks as well.

So:

3, 4, 5 Accumulation

1-5 Transmutation

1-5 Comp.

This would give me at least some volume, also I skip week 6 because it is somewhat similar to week 1 of the transmutation phase in terms of average weight. So the transition will still be okay.

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CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: September 12, 2014, 02:55:57 PM »
Hello.

I was wondering if I could get some advice regarding modifying this program.

I have 15 weeks until my next comp.

The program here is 20 weeks, so I have tried to take away 5 weeks. I have taken out the transmutation phase which is exactly 5 weeks. Is this decision okay in terms of results? Would this decision impact the results greatly?Would there be a better way to take away 5 weeks?  ???

I am currently in week 3 day 3 (tomorrow) of the adaptation phase, so there are 12 weeks until comp now. I was thinking the alternative is to jump to accumulation phase week 5, finish the remainder of that phase (2 weeks) then finish transmutation and comp (10 weeks, total of 12).

This is my first sheiko program. Before I started I had finished a competition.

Thank you so much for any advice.

From Hai. :)

Count backwards. You have 12 weeks left. The last three should follow the comp taper off. That leaves you with 9 weeks left. Split that into an accumulation block where you focus on volume. Next, for the second half test your maxes in transmutation and hopefully up your training weights until starting the comp taper off. That's the general idea.

Thank you for the reply and advice!

I will try to do as you say and have a bit of everything in the remaining 13 weeks (I realized that there is 1 extra week)

In the comp prep there are MAXES attempts in week 2. You are, however, recommending to only do week 3,4 and 5 and to test my maxes during transmutation.

Transmutation max test, however, is in week 2, which leaves week 3,4, and 5 that I could possibly do. I am worried that if I do weeks 3,4, and/or 5 of transmutation followed by week 3,4, and 5 of the comp taper that my max test is too far away from the competition date (possibly 7 weeks from comp). Would you disagree?

Would you have a recommendation of how far away from comp date I would attempt my max (e.g., 4 weeks before comp, 21 days before comp)? That will help me choose which weeks to include or not.

This is the rough idea of what I thought I could do for the next 13 weeks. please let me know your thoughts if you have the time, and whether I might want to adjust a few weeks.

Week 1: Finish off Days 3,5, and 6 from Week 3 Adaptation.
Week 2 - 5: Do Weeks 3,4,5 and 6 of Accumulation.
Week 6-10: Do weeks 1, 2, 3, 4, and 5 from Transmutation (MAX TEST IN WEEK 2, about 7 weeks away from comp)
Week 11-13: Do weeks 3, 4, and 5 (COMP WEEK) from Comp Taper

Thank you so much for your time. I understand it must be difficult to reply to these posts without me providing any incentive. So thank you for your help, I appreciate it a lot  :)

Thanks,

Hai.

8
CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: September 12, 2014, 06:56:16 AM »
Hello.

I was wondering if I could get some advice regarding modifying this program.

I have 15 weeks until my next comp.

The program here is 20 weeks, so I have tried to take away 5 weeks. I have taken out the transmutation phase which is exactly 5 weeks. Is this decision okay in terms of results? Would this decision impact the results greatly?Would there be a better way to take away 5 weeks?  ???

I am currently in week 3 day 3 (tomorrow) of the adaptation phase, so there are 12 weeks until comp now. I was thinking the alternative is to jump to accumulation phase week 5, finish the remainder of that phase (2 weeks) then finish transmutation and comp (10 weeks, total of 12).

This is my first sheiko program. Before I started I had finished a competition.

Thank you so much for any advice.

From Hai. :)

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Thanks man! Appreciate the reply! ;D

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Biomechanics / "Close Grip" vs "Middle Grip" vs "Narrow Grip" Bench Press
« on: September 07, 2014, 11:24:03 AM »
Hello,

First time posting, so not sure if this is the write thread to leave a post with my question  :(. Please feel free to move the post. :)

I am currently doing a sheiko program my friend recommended. It has the title "Class 1 & CMS".

In this program I have noticed three variations of bench press grip mentioned.

These are: "Close Grip" vs "Middle Grip" vs "Narrow Grip" Bench Press

I was wondering if someone knew how close these grips are meant to be?  ???

My thinking is that "Close Grip" and "Narrow grip" are actually the same, and here I am to bench with my forearms starting in a vertical position over my elbows, while the "Middle grip" is the grip that is in between my normal/wide grip and the "Close/Narrow Grip".

Could someone please clarify if possible?

Thank you very much.  ;D

Hai.

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