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Messages - Wilhod

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So im having meet coming up.

Started today the intermediate large load prep 2  (3 days a week).

So 12weeks time. Shall i do prep2 + prep2 and then competition prep?  It would be 4+4+4 weeks in total. Or how?

Beginners (3-day programs) / What to choose from the app
« on: June 12, 2016, 05:44:00 PM »

Im coming from #29-32 now and maxes are 205/130/230

What program i should pick from the android app?

It really doesnt pick anything for me it just shows the possibilities.


*Body weight before
*Maxes before
*Program - over/under 80kg
Over 80kg
*Did you modify it? yes/no
No the program was #29-32
*Body weight after
~122kg (peak was 123,7kg)
*Maxes after
*Any other thoughts/feedback
All techniques are now A LOT better. Squat and bench were 100% maxes, dl had maybe 5kg spare in it.

Next up is sheikos Android app. Gonna do large load most propably. Or any suggestions?

Hi all

How you choose which program i pick from the app now that i have done #29-32?

Moderate or low volume or what?

The app doesnt show or pick the program for me after i put my lifts in it. It just is that i can pick what i want myself.

Im coming from #29-32 and lifts 205/135/235(sumo)

What i pick? The big amount of volume is working good for me.


Hello again.

Here is some update for the bench form.

Felt pretty solid with it and got lil bit of legdrive.

And okay arch!

Funny how it seems slow at own point of view but on video it goes nicely.



Yea sorry bout that video angle.

Tried/figured out that widening feet and rotating heels towards midline helped on legdrive and right knee wont hurt.

I try next time to push more on legs. I fear tho that butt will get off the bench....

Hey all.

Problems with leg positioning and legdrive. Arch okay.

Without legdrive the setup feels not so solid. Im 197,5cm tall with long arms.



Universal Topics / Re: A few questions about overall programming
« on: April 15, 2016, 12:32:01 PM »
Sorry for the delay, here are the videos for bench.

Somewhat hard now to get solid position and legdrive.

Squat and dl are going nice


Universal Topics / Re: A few questions about overall programming
« on: April 07, 2016, 01:11:30 AM »
Or like i mean on the start up of sumo, should i even need to compare myself on smaller lifters, who can get back/upper body more upright? Im startin little bit leaned postion (still behind bar etc.). It reminds of squat or how my back is in squat, but in squat its more upright tho. Need to make an YouTube account and post vids.

Universal Topics / Re: A few questions about overall programming
« on: April 07, 2016, 01:04:20 AM »
Im pulling sumo already. Its so much easier on low back. But the issue is that should i concern myself about being upright in the starting position?

Ive tried both heel raised in which  squat and acis matflexes in which i pull. Matflexes are better/heels stay on ground easier.

Universal Topics / Re: A few questions about overall programming
« on: April 06, 2016, 08:58:27 PM »
Hello again. I have more questions about overall programming:

Bench press; im 197,5cm tall so aquiring big arch has been a problem. Now its getting better and i have arch that fits one big fist between back and the bench. SO, now its affecting my leg drive. Pisses me off. Basically situation is that arch and no leg drive OR leg drive and no arch. Getting frustrated, you know...

I'll need to film some of the benching and give a link to it, but do you have some basic guidelines for really tall lifters for benching?  Should the main goal be big arch or overall nore stable positioning? I start the setup with hands on bar and upper back/head grinded to the bench and then lift legs to bench, get arch, get air/brace abs, then legs on to the floor. This way i get legs more tight versus coming from behind the bench to the position.


Secondly, sumo deadlift as a tall lifter. Mainly one question about back/hip angle. Long legs and back gives an issue with being not so upright in the start, or should i even need to stress about this issue since im not 165cm "short" :D(comparing to short lifters who just drop and grab the bar and back is almost vertical). Otherwise sumo stance fits me well and i have good hip drive etc and i feel _really_ good about sumoing.

Thanks again and sorry for the long post!

Greets from Finland!

Universal Topics / Re: A few questions about overall programming
« on: March 31, 2016, 11:33:58 AM »
Yea. Once had 1,5dl maltoflex and 1,5dl protein made to milk and the shaker broke into my gym bag and had to drink it with one sip. Then i had good training energy.

I think that PWO+maltoflex and then on the second half of training maltoflex+protein should do the trick. And if proteinmix is left, i can jug it after workout (#anabolicwindow :D)

Universal Topics / Re: A few questions about overall programming
« on: March 30, 2016, 06:23:59 PM »
Thanks for quick answers.

Mainly the workout time bothers me; or the tiredness from it. Of course with time it will help. Sometimes i feel really un-energized at about half way of the session (but for example second round of squats have gone really well). Need to add second bottle of carbmix to the gym bag :D

Universal Topics / A few questions about overall programming
« on: March 29, 2016, 10:05:48 PM »
Hi all,

So first, at the #32 (v1 i think), when it is time to test maxes and the excel suggests 105% as highest percentage, can i (and how much) go further if the 105% feels light?  And for how far can or should i go? Like my squat and bench technique has improved so much that i think the 105% is easy.

Second, the Android app (gonna use those programs after excels 29-32 are done, now at 30.) doesnt change the suggested program even if i change my maxes. Is it just after skill test days/maxes when it updates (like from small load to medium etc)?

And lastly, any suggestions for intra workout drink, since the sessions are rather long?

Thank you in advance,


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