November 22, 2019, 08:23:36 PM

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Messages - Robert Frederick

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16
Requests / Re: Numbers bar charts daily & weekly summaries
« on: July 30, 2018, 12:55:36 PM »
That's a good idea, not too hard to do, and probably won't mess anything up for anyone. Consider it done.

17
There's no real quick and easy answer to that. It helps to get yourself on video and really look carefully at what you're doing. I made a free app to help with that if you use iOS -- Bar Path. It might also help to look at someone who is built similarly to you who has really good lifts. See what they're doing differently from you and think if that difference might be something to look into. Once you have an idea of something to fix, think about your supplementary exercise selection and how those lifts might help. For example, if your squat starts drifting over your toes on the way up, you might consider front squats and squats with pauses on the way up. Why? Lean forward with a front squat and you'll faceplant. Also, pausing with the bar over your toes is harder than being centered over your foot. You'll naturally try to find a way to make it easier so you'll shift back a little. With a bit of practice, you'll stand up directly to that point. Once that happens you can drop the pause and just lift all the way up in one movement. Problem solved.

18
Do you know what you need to work on improving in your squat and deadlift? If so, do the supplemental and accessory exercises in your cycle match your needs? That's the info you need.

19
Support / Re: Android App Update (need beta testers)
« on: July 11, 2018, 05:00:16 PM »
The Android app is...
...
disappointing. I just emailed the developer again. Last time it took several before he responded and said the beta is in circulation.

Meanwhile, the iOS app is still getting regular updates.

20
I think studies have suggested in so many different ways that a high level of muscular effort is a fundamental requirement for gains in stength, speed, and hypertrophy that it really isn't a seperate question being asked on it's own.

So why does 3 reps over and over @8RM work? It's not maximal effort but certainly not low effort either. It's also not optimal for strength nor hypertrophy, at least in the short term, but probably a pragmatic compromise between the two that also has recovery and longevity advantages, which may become more important factors over the longer term.

21
Sounds like you want to read about my Exertion Load metric

http://www.strongur.io/monitoring-training-stress-with-exertion-load/

In most of the studies I've read, researchers know that effort is a major variable and so they control for that by taking all sets to failure.

22
Support / Re: Android App Crashes
« on: June 24, 2018, 05:56:48 AM »
That sounds a bit low. I believe the OS will use try to free up RAM by creating temporary files on your main drive. If your main drive is running out of space, things may be purged from RAM and negatively affect running programs, with the OS prioritizing to keep critical systems running.

23
Support / Re: Android App Crashes
« on: June 23, 2018, 08:32:06 PM »
I don't have android but if it worked before and uninstalling and reinstalling does not fix it, perhaps it's a problem with your device or at least the current state. Is your device running out of memory? You want at least 10% of your total capacity to be free. Low memory can cause weird stuff to happen. Have you made any changes to the OS recently, like upgrading or something like that?

24
Only one way to know. Try it and see what happens. Report back and let us know how it went.  8)

25
It depends entirely on your goals. If you want to win powerlifting competitions (what Sheiko programs are designed for) you want maximum return on investment for all the training energy you expend. So the programs are quite focused on that goal.

But at the same time, they are also built on strength training principles that apply outside of powerlifting and you can use the small load program as a good base for building something else.

26
Universal Topics / Re: Who was Smolov? Is he real
« on: May 22, 2018, 09:08:01 AM »
Go ahead and post that when you have time. I'm sure it'll generate some interest.

27
Training Logs / Re: Sheiko for Athletes - Olympic Prep
« on: May 15, 2018, 05:44:58 AM »
Unfortunately, this work has ended due to inconsistent payments from the supporting cycling association. Oh well, good luck to the team.

28
Support / Re: Help with IOS Full 20 week cycle.
« on: May 11, 2018, 06:34:11 PM »
You can only look at your current week's workouts. If you want to see the next week you have to select it.

29
Requests / Re: Android app updates
« on: May 06, 2018, 04:54:48 AM »
Unfortunately nothing other than it's taking way longer than it should take.

30
Support / Re: Upgraded my phone....
« on: April 10, 2018, 05:58:19 PM »
Try restoring your purchases from the app settings. Alternatively, you can click to buy again and won't be double charged since I set them up as one time only purchases.

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