December 19, 2018, 09:31:16 AM

Author Topic: Fedorenko prep and comp cycle  (Read 28025 times)

phxplay88

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Re: Fedorenko prep cycle
« Reply #15 on: October 29, 2014, 06:44:29 PM »
Is
http://s000.tinyupload.com/?file_id=78884436851587481390 still downloadable? I've tried several times so I'm not sure if it's on my end.  ???
CarbNite/Carb Backloading LOG - http://athlete.io/forum/index.php?topic=10182.0

Stephen Brindle

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Re: Fedorenko prep cycle
« Reply #16 on: May 30, 2015, 12:10:29 AM »
Can you break down what the bench lockouts should look like?

Is it when you set up rails and bring the bar down to about the 1/2 point, pause and then explode? (aka pin press)

or

is it when you do an overload with 100-105% of your max and slide the bar up the J-hooks to get used to handling the heavy weight and shutting off the inhibition from the golgi tendon organs?

Or maybe I'm way off the mark.

Robert Frederick

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Re: Fedorenko prep cycle
« Reply #17 on: June 01, 2015, 04:19:01 PM »
I would have thought the first with 100-105% or so but maybe not so far down as 1/2 way. 

Robert Frederick

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Re: Fedorenko prep cycle
« Reply #18 on: June 01, 2015, 04:19:50 PM »
Is
http://s000.tinyupload.com/?file_id=78884436851587481390 still downloadable? I've tried several times so I'm not sure if it's on my end.  ???


Works for me. I get a popup though. Maybe you have a popup blocker.

Bench Polkov

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Re: Fedorenko prep cycle
« Reply #19 on: June 01, 2015, 04:34:00 PM »
Can you break down what the bench lockouts should look like?

Is it when you set up rails and bring the bar down to about the 1/2 point, pause and then explode? (aka pin press)

or

is it when you do an overload with 100-105% of your max and slide the bar up the J-hooks to get used to handling the heavy weight and shutting off the inhibition from the golgi tendon organs?

Or maybe I'm way off the mark.

The first one, board or pins presses and slingshot work would all fit. And depending on the reps you're doing you and you strengths you could be using anywhere from 90-110%.

Stephen Brindle

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Re: Fedorenko prep cycle
« Reply #20 on: June 29, 2015, 01:25:25 PM »
Bench Polkov thanks for clarifying on the Bench Lockouts. On previous Sheiko programs I've done "Deadlift off plates" where I set up two blue Werksan 45 lb plates and then deadlifted the bar off those. On this program it as "Deadlift from Racks" at some very high percentages (105%- 2x2) and (100%- 3x2). Last week I had the rail as low as it could go and then failed on 105% for 2. Do you recommend simply placing the rail a little higher? Thanks!

Bench Polkov

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Re: Fedorenko prep cycle
« Reply #21 on: June 30, 2015, 11:56:40 AM »
Keep the bar below the knee. Also remember that this is a program written specifically for an individual. If the %s are too high for you just drop them. I suck at block pulls too.

Stephen Brindle

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Re: Fedorenko prep cycle
« Reply #22 on: July 01, 2015, 08:05:06 PM »
Thanks Bench Polkov. Yea I have been keeping the bar below the knees on those. I've done a good amount of Sheiko cycles in the past several years and this is definitely the toughest one I've ever done. I haven't missed any reps on the whole program except for the rackpulls at 105% last week and only could do 1 set of 2 reps on the rackpulls today at slightly over 100% so had to drop the weight on those two days. Looking forward to the strength gains from this program after I tone down the volume slightly and go back to a 4 day CMS again instead of 5.

Did you find that you got significant strength gains after running the Fedorenko cycle? 

Bench Polkov

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Re: Fedorenko prep cycle
« Reply #23 on: July 02, 2015, 08:49:07 AM »
Thanks Bench Polkov. Yea I have been keeping the bar below the knees on those. I've done a good amount of Sheiko cycles in the past several years and this is definitely the toughest one I've ever done. I haven't missed any reps on the whole program except for the rackpulls at 105% last week and only could do 1 set of 2 reps on the rackpulls today at slightly over 100% so had to drop the weight on those two days. Looking forward to the strength gains from this program after I tone down the volume slightly and go back to a 4 day CMS again instead of 5.

Did you find that you got significant strength gains after running the Fedorenko cycle?

Yeah it was a revelation to me. I had done well on the old 3 day numbered cycles but when I hit the cms bench cycle I found that the volume of higher rep work was causing severe issues with my triceps. This was because the bench cycle was written for a lighter lifter than me. Fedorenko was over 100kg and so performed lower rep work but with higher avg. intensities which my body survives far better. And the extra deadlift work is great too.

Stephen Brindle

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Re: Fedorenko prep cycle
« Reply #24 on: July 03, 2015, 08:37:24 PM »
Thanks for sharing Bench Polkov. I like how the Fedorenko has higher intensities on the squat, bench, and deadlift than the CMS 4 day one's I've done. I find the Day 2 (Tuesday) to be sometimes tough on the bench press since I'm used to having that day off or doing some auxillary work (back,abs, biceps) on that day. I've found on that day on the Fedorenko the bar moves slow on the bench or bench lockouts and sometimes I feel some elbow tendonitis; but not on the other days. The deficit deads on Day 2 are tough too. One thing I've learned about Sheiko cycles though is my body might not feel great during the regular prep cycle but when the volume decreases the weight always starts to feel light and move fast.

I plan to compete at USAPL Raw Nationals in October which is my main meet I'm training for. I read Sheiko's article where he said it's sometimes wise to not try to hit crazy PRs at some other meets some I'm probably going to do a NJ State Meet in early August for more meet practice/experience. I will complete the Fedorenko 5 week cycle tomorrow and was thinking of doing one of Robert Frederick's modified 4 day prep cycle before the early August meet which I don't care much about . Then simply doing the last week of a comp cycle with the significantly tapered volume/intensity the week of the actual meet. I responded real well to the Frederick program in the spring. What are your thoughts on this?

Bankmeister

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Re: Fedorenko prep cycle
« Reply #25 on: July 21, 2015, 03:41:33 PM »
Thanks for sharing all the programs from the top lifters. Really interesting read.

RussianBear

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Re: Fedorenko prep cycle
« Reply #26 on: December 31, 2015, 01:39:50 PM »
UPDATED.1
This now includes the competition cycle (both Prep and Comp. of Fedorenko). Be Aware that the comp. cycle is from 2001 and the prep cycle from 2013. There may be a need to make modifications to run the comp. after the prep.


Hello all

I've made an update to the original .xl file making it more user friendly and more alike the CMS/Beginners1 20 week cycle.
I've collected and written in the comp. cycle to Fedorenko as well. The comp. cycle still cycle is still in progress but can hopefully be expected to be done soon. This runs into a 10 week programme.

Have fun with the Fedorenko Prep. and Comp.:

UPDATE2:

I have found a mistake in week 4 of the comp day 1 and 3. I've corrected them and a lot of typos.
If you cant see them. Be aware of the comments in the comp cycle!
http://s000.tinyupload.com/?file_id=22777400345634394395
« Last Edit: February 13, 2017, 02:27:25 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

Bench Polkov

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Re: Fedorenko prep and comp cycle
« Reply #27 on: February 12, 2017, 05:25:52 PM »
You probably should rename the file Fedorenko so as not to confuse people. I've had a number of people ask me who the hell Polkorenko was.

RussianBear

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Re: Fedorenko prep and comp cycle
« Reply #28 on: February 13, 2017, 02:29:23 PM »
You probably should rename the file Fedorenko so as not to confuse people. I've had a number of people ask me who the hell Polkorenko was.

Thanks. I have done so.
"For one to press a lot, one must press a lot, comrade."

trandenny

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Re: Fedorenko prep and comp cycle
« Reply #29 on: August 06, 2017, 04:40:29 AM »
Should we run it with true maxes or inflated maxes?