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Messages - dimitris

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CMS, MS, & MSIC (4-day programs) / Re: Choosing chains weight
« on: May 31, 2015, 12:53:46 PM »
Thanks. My main concern is to not raise the intensity too high. Start at the low end then and I'll see how it goes.

CMS, MS, & MSIC (4-day programs) / Choosing chains weight
« on: May 30, 2015, 12:22:33 PM »
I plan to run the 10 week universal program. It calls for bench press with chains. It'll be my first time using chains and don't know what weight to use. Boris recommends 5-10 kg per side. Since my bench 1RM is 115kg, should I choose the low end?

Universal Topics / Re: General Training Overview - Weekly Loading
« on: May 07, 2015, 03:08:51 PM »
Variant 1-2. NL per week: 123 - 127 - 85 - 46

Variant 2-1. NL per week: 159 - 140 - 85 - 46

Does this answer your question?

Universal Topics / Re: General Training Overview - Weekly Loading
« on: May 06, 2015, 01:20:02 AM »
I see a lot people having trouble with the comp cycles. They feel that the deload is too long. This could be true for 2 reasons:
1) if before sheiko you're used to higher intensity programs,
2) the lower volume the new programs have.

One solution for this could be something Sheiko has wrote in his book and in the first program published in the site. A 4 week comp cycle with variant 1-2 or 2-1. Week 1 high intensity, 85% for squat and deadlift, 90% for bench press and low volume. Week 2 maxing week but stay at 100%. After that slowly reduce volume and intensity until the meet

CMS, MS, & MSIC (4-day programs) / Re: Modifying Sheiko for Push/Pull
« on: January 15, 2015, 03:16:44 PM »
One idea for a start:
Take the first 4 weeks of the 4day program: remove the double squats, lower the intensity of the rest, 60%-75%(max). Keep the bench and the deadlift as it is.
Try it and see how you respond.

Don't forget to see how the changes affect AWL, AI, NL per movement. After that, start raising the deadlift NL. Try to see what distribution suits you. ie bench 60%, deadlift 30%, squat 10%

Universal Topics / Re: General Training Overview - Daily Loading Part 2
« on: December 08, 2014, 03:14:58 PM »
So you just have to try some things and find what works to you. Ok, thanks!

Universal Topics / Re: General Training Overview - Daily Loading Part 2
« on: December 05, 2014, 03:49:26 PM »
My question is: After you have determine the NL how do you choose the % you do?
Take this 2 examples:
%RM      Reps      Sets
50      5      1
60      4      1
70      3      1
80      3      2
90      2      3
Lifts = 24
Relative Intensity = 71.5%

%RM      Reps      Sets
50      5      1
60      4      1
70      3      1
80      3      2
85      2      2
80      3      2

Lifts = 28
Relative Intensity = 71.4%

The NL is close and the RI almost the same. How do you choose if you must do 85% or 90% ? Is there a general guide how often you plan 80%, 85% or 90% ?

Universal Topics / Re: General Training Overview - Daily Loading Part 2
« on: December 04, 2014, 03:05:41 PM »
1 question about loading: I understand how we can handle and split the NL through micro/mesocycles. What I can't understand, is how we choose the % in each workout. Obviously if we want a large (Nl wise) workout it's logical to stay fairly low in intensity, something like 70%x5x4 or 70%x4x2, 75%x3x5, 70%x4x2. But how do we choose to wave the % per workout or week or month?

If this is explained in the last book (novice to master) please point me. My russian are bad so I can really search it; and it's big.

CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: July 11, 2014, 05:42:20 PM »
A clarification please: in bench (or deadlift) w/ chains the weight percentage includes the weight of the chains and in bench (or deadlift) w/ chains plus the weight it doesn't, right?

Universal Topics / Re: Literature on Training & Programming
« on: June 29, 2014, 11:32:52 PM »
Here are a few papers.

File "Lifting"

That's a lot papers  :D. Thank you!

Why go four heavy days in a row, in week 3-4? Would not that give too much fatigue.
It's not heavy as big weights. The more correct term is large. We are talking about Number of Lifts. For example, in the 3rd week, 3rd workout you do squat 4x6x65% and in the 4th workout bench 4x6x70%. These two alone, are 36 and 42 NL. Add in them bench and deadlift respectively and you've created 2 large (heavy) days.

Now we ve got this:

Week 1: light,          medium,   heavy,    medium
Week 2: light,          light,        heavy,    medium
Week 3: medium,    heavy,      heavy,      heavy
Week 4: heavy,       light,        medium,     light
Week 5: medium,    light,         light,        medium
Week 6: medium,    medium,   heavy,      medium

hahaha. That's why I avoid calculations before I drink coffee. Gotta go, I'll post it later  :)

My personal approach would be to work it out as follows:

Take your monthly total number of lifts (NL). Divide that by the number of workouts per month (12). That is your average daily load. Define that to be a medium load. Then take +/- 10% of that to establish the range. Lower than that range is a small load, higher is a larger load. So for example lets say your monthly NL is 600, then your average daily load is 50 = 600/12. So a medium load is 45-55 lifts. Less than 45 is a small load and greater than 55 is a large load.
Let's use the 6 week, 4-days per week from the book (that's what I have handy now):

It has 1244 NL. 1244/16=77.75. That means 70-85 is medium. Now, here what that gives us:

Week 1: light,    light,   light,  light
Week 2: light,    light,   light,  light
Week 3: light,    light,   medium,  light
Week 4: light,    light,   light,  light
Week 5: light,    light,   light,  light
Week 6: light,    light,   light,  light

Let's try the percentages based of the weekly NL:
Week 1: light,          medium,   heavy,    medium
Week 2: light,          medium,   heavy,    medium
Week 3: medium,    medium,   medium,  medium
Week 4: heavy,       medium,   heavy,     medium
Week 5: medium,    medium,   medium,  medium
Week 6: medium,    medium,   medium,  medium

Hmm. The 2nd table makes more sense, but it lacks variation too. Perhaps it's something more simple? Like NL <40 light, 40-60 medium, 60+ heavy?


In general is a combination of volume and intensity.
Just some examples (not necessarely applicable):

In each work -out you have to take into account first of all the number of lifts. Secondly the average intensity and the max intensity you reach
I thought it was like the weekly load. less than 20%small, 21-30% medium, 31-40%large. Instead of month, the percentages are based of the weekly Number of Lifts.

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