December 15, 2018, 10:39:07 PM

Author Topic: 3 Day Program  (Read 304498 times)

Boris Sheiko

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Re: 3 Day Program
« Reply #30 on: June 07, 2014, 01:29:19 PM »
If you want to change competition squat to pause squat (pause at the bottom) and save number of lifts and reps you should decrease intensity by 10% if it was written in the program 80%. If 75%, then decrease by 5%.

Robert Frederick

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Re: 3 Day Program
« Reply #31 on: June 07, 2014, 01:53:50 PM »
Ah okay. I understand why to do it this way now. Lower and higher intensity lifts scale differently. Let's take a look at an example. Suppose you squat 100kg and pause squat 90kg.

                  Squat    w/Pause    -5/10% method
100%         100kg       90kg           
80%            80kg        72kg           70kg
75%            75kg        67.5kg        70kg   

So you wind up not doing any work sets below 70% of your max squat.

Tyrwing

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Re: 3 Day Program
« Reply #32 on: June 07, 2014, 02:24:54 PM »
Regarding the squat ladders on the same percentage (Ex: W.1 #31), if I am not mistaken, I think I have read somewhere that there is a specific rest-time for those sets?

Something along the lines of 1-1-1-2-2-2min between the sets.
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devilyenko

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Re: 3 Day Program
« Reply #33 on: June 07, 2014, 04:19:26 PM »
Ah okay. I understand why to do it this way now. Lower and higher intensity lifts scale differently. Let's take a look at an example. Suppose you squat 100kg and pause squat 90kg.

                  Squat    w/Pause    -5/10% method
100%         100kg       90kg           
80%            80kg        72kg           70kg
75%            75kg        67.5kg        70kg   

So you wind up not doing any work sets below 70% of your max squat.

Thank you Boris and Robert.

On another note, I have personally found that I would be better suited to doing full deadlift variations 100% of the time. Whatever I can get off the ground, I lock out 99% of the time in competition. Instead of doing block/rack pulls, would I be okay to apply the -5/10% and do competition deads instead? i.e -10% if 90%, -5% if 85%

                  Rack Pulls  Reg Deads  -10/5% method
100%         100kg       90kg           
90%            90kg        81kg           80kg
85%            85kg        76.5kg        80kg

This time I'm never going below 80% off my max. However, I'm not so sure if this is too taxing since even though block pull use higher weight, they are relatively "easier."   Maybe I should use -15/10% instead?

Thank you in advance.

Pimptasty

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Re: 3 Day Program
« Reply #34 on: June 07, 2014, 06:35:23 PM »
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?


Robert Frederick

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Re: 3 Day Program
« Reply #35 on: June 07, 2014, 07:11:30 PM »
Thank you Boris and Robert.

On another note, I have personally found that I would be better suited to doing full deadlift variations 100% of the time. Whatever I can get off the ground, I lock out 99% of the time in competition. Instead of doing block/rack pulls, would I be okay to apply the -5/10% and do competition deads instead? i.e -10% if 90%, -5% if 85%

                  Rack Pulls  Reg Deads  -10/5% method
100%         100kg       90kg           
90%            90kg        81kg           80kg
85%            85kg        76.5kg        80kg

This time I'm never going below 80% off my max. However, I'm not so sure if this is too taxing since even though block pull use higher weight, they are relatively "easier."   Maybe I should use -15/10% instead?

Thank you in advance.


You could follow one of these schemes instead (but not the extra stress versions of bench and squat):

http://sheiko-program.ru/forum/index.php?topic=6.0

The 5/10% method is more suitable for moving from the competition lifts to variations and not the other way around. Suppose you move from the bench to board press for example. Instead of 80-85% sets you could add 10% or 5% and wind up doing board presses with 90% of your max bench.   

Robert Frederick

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Re: 3 Day Program
« Reply #36 on: June 07, 2014, 07:41:57 PM »
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?

I think one of the reasons to break up the lift, besides perfecting simpler derivatives one at a time, is to lower the overall stress from deadlifting twice a session.

BuccioniPL

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Re: 3 Day Program
« Reply #37 on: June 08, 2014, 12:50:05 AM »
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?

I think one of the reasons to break up the lift, besides perfecting simpler derivatives one at a time, is to lower the overall stress from deadlifting twice a session.

Agree.
"Hard in the training, easy in the battle"

Tyrwing

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Re: 3 Day Program
« Reply #38 on: June 08, 2014, 05:01:02 PM »
Regarding the squat ladders on the same percentage (Ex: W.1 #31), if I am not mistaken, I think I have read somewhere that there is a specific rest-time for those sets?

Something along the lines of 1-1-1-2-2-2min between the sets.

Bump?
180/110/225 @ 105

Robert Frederick

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Re: 3 Day Program
« Reply #39 on: June 08, 2014, 06:10:58 PM »
I'm going to let Boris answer this one. It's in his inbox.

Boris Sheiko

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Re: 3 Day Program
« Reply #40 on: June 09, 2014, 09:34:58 AM »
The comment about rest periods is not mine. I did not see them in the spreadsheet.

It is absolutely clear that the more reps you do the more rest you will need. For those sets no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up (not in a pyramid) you can rest 8-10 minutes.

dimitris

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Re: 3 Day Program
« Reply #41 on: June 09, 2014, 11:36:20 AM »
I think the misconception was caused due to a note in the original word file from the idris site. The note in Russian was
Quote
на 70% делается семь подходов, сначало в каждом подходе прибавляете количество раз, после 8 раз, убавляюте.
It was loosely (badly?) translated and everybody believed that you must take small rests until the set with 8 reps.

Tyrwing

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Re: 3 Day Program
« Reply #42 on: June 09, 2014, 12:54:59 PM »
The comment about rest periods is not mine. I did not see them in the spreadsheet.

It is absolutely clear that the more reps you do the more rest you will need. For those sets no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up (not in a pyramid) you can rest 8-10 minutes.

That clears it our, thanks coach!
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DRY

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Re: 3 Day Program
« Reply #43 on: June 10, 2014, 05:40:02 PM »
I'm going to let Boris answer this one. It's in his inbox.

Robert do you have any basic recommendations to change this cycle to focus more on bringing up the deadlift?  I feel that my squat makes progress regardless of what I do but my deadlift ruins my chances of being competitive.  256 sq/250 deadlift raw and 330sq/262.5 deadlift in equipment.  I would really like to focus on my deadlift for the next 6 months or so but no training of my own design has worked

Robert Frederick

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Re: 3 Day Program
« Reply #44 on: June 10, 2014, 05:44:19 PM »
I'm going to let Boris answer this one. It's in his inbox.

Robert do you have any basic recommendations to change this cycle to focus more on bringing up the deadlift?  I feel that my squat makes progress regardless of what I do but my deadlift ruins my chances of being competitive.  256 sq/250 deadlift raw and 330sq/262.5 deadlift in equipment.  I would really like to focus on my deadlift for the next 6 months or so but no training of my own design has worked

What have you tried? Lets get that out of the way first.