October 17, 2018, 10:29:42 PM

Author Topic: FAQs from students  (Read 47279 times)

BuccioniPL

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Re: FAQs from students
« Reply #15 on: June 16, 2014, 03:34:39 PM »
Hi Boris,

In addition to jseth, would there need to be two percentages to work from a RAW one for the warm ups up to 75% and a equipped for the suited sets, or just plug in your equipped max.

Thank You


I don’t know what will happen because I haven’t tried this before. Try this method and share your result.


I ran this method in my last equipped bench cycle and it worked well.


Ehi that's a good news. How did you find it?

The point, as far as I can understand is something like following. Average and local intensities must be at certain levels depending on competition max.
Given that, modern gears perform so much, that things could be really difficult to manage.

Let me do an example. Suppose that guy "A" has 300 kg of squat in competition (tight suit and tight wraps).
To do 80% he puts on a soft suit and not-so-tight wraps.
In that given gears he has in reality 265-270 kg (hypotetical but reasonable). So the REAL intensity he is perceiving during is training set is 240/270 = about 88%. Should he use instead 215-220 (80% of soft gear max)?

That could become very complicated to manage.

If you pic some programs indeed they already scale down the competition max of around 30% for raw and around 10% for partial gear (gear during training).
( http://styrkeloft.no/treningsprogram/ )


May this act as an overall lower stress in CNS?

Does it make sense due to the so powerful modern gears? I mean, at least for squat and bench.
Deadlift remains a lift where raw and equipped are not much far indeed.

It's an interesting argument.
"Hard in the training, easy in the battle"

andrea.chiama

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Re: FAQs from students
« Reply #16 on: June 17, 2014, 02:59:13 AM »
Hi Boris, Hi guys ;)
I've a question for you. I'd want to start training geared, but I don't know haw to use gear referring to raw RM.
For example, in a squat session at 70%, I should use knee wraps (light).
But when I don't know my gaeared RM, how should I do?
Should I use wraps at 80%?

BuccioniPL

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Re: FAQs from students
« Reply #17 on: June 17, 2014, 11:51:01 AM »
Hi Boris, Hi guys ;)
I've a question for you. I'd want to start training geared, but I don't know haw to use gear referring to raw RM.
For example, in a squat session at 70%, I should use knee wraps (light).
But when I don't know my gaeared RM, how should I do?
Should I use wraps at 80%?

Andrea, first of all welcome.

Secondly, if you do not have competition or training max in gears, you should first be used with gears.

I would suggest to train with your raw maxes putting gears gradually for some weeks and then try to do a training max in them. After that, you can set new % based on gym max in gears.

Without this base it's difficult to follow a plan changing all the % in a complex way.

Waiting for other suggetions.
"Hard in the training, easy in the battle"

Giraffe

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Re: FAQs from students
« Reply #18 on: June 29, 2014, 06:14:29 AM »
All my students use the sauna once a week.   Saunas help the athlete to recover and relax the muscles after hard workouts.
Hello Coach, if one does not have easy access to a sauna, could a hot bath with epsom salts also work?

Robert Frederick

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Re: FAQs from students
« Reply #19 on: June 29, 2014, 06:29:13 AM »
All my students use the sauna once a week.   Saunas help the athlete to recover and relax the muscles after hard workouts.
Hello Coach, if one does not have easy access to a sauna, could a hot bath with epsom salts also work?

That with contrast showers would probably work.

Michele

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Re: FAQs from students
« Reply #20 on: July 02, 2014, 12:04:18 AM »
lifts ceiling test sequence

Gentle Mr. Sheiko
what do you think the best sequence for warming up before a test or ceiling of a competition for the bench press?
for example:
50% x 5
   75% x 4
   84% x 3
   92% x2
   100% x1
max x1
could be better?
and for the deadlift? and for the squat?
I apologize for the English ,is about to google translator
thank you

Robert Frederick

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Re: FAQs from students
« Reply #21 on: July 02, 2014, 05:20:35 AM »
That's too much in the higher range. This would be better:

50% x 3
60% x 3
70% x 2
80% x 1
90% x 1
100% x 1
102.5% x1
105% x1


sdc

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Re: FAQs from students
« Reply #22 on: July 02, 2014, 06:48:06 AM »
I was looking at the student profiles on the main site and for some of the comments it's suggested that the bench grip be moved wider due to arm length.

I was wondering what signifies long arms (compared to what?) and other general recommendations for determining optimal grip width.

hurril

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Re: FAQs from students
« Reply #23 on: July 12, 2014, 06:10:17 PM »
I'm currently doing seated good mornings again after a multi-year long hiatus from it. I know where I feel it but I'd still like to know the reasoning behind prescribing it for someone. To me it's a hallmark of Sheiko programming, hence my asking about it :)

DocWallaby

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Re: FAQs from students
« Reply #24 on: July 14, 2014, 06:16:26 AM »
I'm currently doing seated good mornings again after a multi-year long hiatus from it. I know where I feel it but I'd still like to know the reasoning behind prescribing it for someone. To me it's a hallmark of Sheiko programming, hence my asking about it :)

Have you checked the FAQs where these are suggested to be done with moderate weight but very high amplitude, trying to get chin down to the bench. 

In my opinion these along with normal good mornings have been outstanding exercises for glute, hamstring,  lower and upper back development.  I also equate the long stretch to the flies that are a hallmark of Sheiko's regimes.  I also find them easy to recover from.

gp

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Re: FAQs from students
« Reply #25 on: July 15, 2014, 03:23:23 AM »
On seated good mornings, I find there is 2 ways you could do them.  One you have 'soft' legs so it becomes more of a back exercise. The other you use leg drive, so it involves a lot of glute and hamstring but you still get a really good stretch through the back and hips.  I am doing them the second way. Is there a preference for the way it should be done?

Robert Frederick

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Re: FAQs from students
« Reply #26 on: July 15, 2014, 05:55:32 AM »
On seated good mornings, I find there is 2 ways you could do them.  One you have 'soft' legs so it becomes more of a back exercise. The other you use leg drive, so it involves a lot of glute and hamstring but you still get a really good stretch through the back and hips.  I am doing them the second way. Is there a preference for the way it should be done?

I do them the second way as well.

Bench Polkov

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Re: FAQs from students
« Reply #27 on: July 15, 2014, 08:39:41 AM »
On seated good mornings, I find there is 2 ways you could do them.  One you have 'soft' legs so it becomes more of a back exercise. The other you use leg drive, so it involves a lot of glute and hamstring but you still get a really good stretch through the back and hips.  I am doing them the second way. Is there a preference for the way it should be done?

I do them the second way as well.

Ditto

AGRAM

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Re: FAQs from students
« Reply #28 on: July 22, 2014, 11:38:05 AM »
Hi, stupid question but I just want to clarify 100%

'Deadlift from Boxes'

Does it mean the bar, or the lifter is raised?

I understand you should alter the programs to suit your needs though.

Thanks!

Tyrwing

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Re: FAQs from students
« Reply #29 on: July 22, 2014, 12:04:14 PM »
Hi, stupid question but I just want to clarify 100%

'Deadlift from Boxes'

Does it mean the bar, or the lifter is raised?

I understand you should alter the programs to suit your needs though.

Thanks!

The bar is raised.

Deficit deadlift = lifter is raised.
180/110/225 @ 105