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Author Topic: 3 Day Program (post your results)  (Read 65051 times)

Liftisgood

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Re: 3 Day Program (post your results)
« Reply #45 on: April 13, 2015, 05:31:13 PM »
Now I have had my test competition on last week of #32v2. I skipped squats and made 150 kg benchpress, it felt like I had 5-10 kg more in me. Then i tried second time on 250 kg deadlift and failed. I lifted it 10 cm off the ground and got stuck. I tried get the bar moving again but I ended up just holding it there for about 5 seconds.

Now I'm finished with all 12 weeks and think about starting the 4-day program. Does anybody have any thought about how I can get better where I have my sticking point in deadlift? I have trained deadlift from boxes that are 20 cm, probably I should train with 10 cm boxes? I have trained deficit deadlift off an eleiko plate that i estimate is 6-7 cm high. I read somewhere that it should be from a 10 cm platform, is it correct? I think i would have a hard time keep my back straight in the bottom position but probably it would be better after a while I guess..

Old maxes
190-140-240

Final result
200-150-240

I'm happy with the results and it feels like I have a little more kg's in the squat and bench. And not far away from a 600 kg total :)

I think deadlift to knees is good for this, also with pause is useful, they both seem to be used in the 4 day program so you might not need to adjust it, but be sure to check it.

chrippaz

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Re: 3 Day Program (post your results)
« Reply #46 on: April 13, 2015, 06:03:23 PM »
Thank you for your answer. In the 3-day program I only trained deadlift to knees and it always felt really easy. It will be interesting try deadlift with pause (and then continue the lift) it probably can helpful like you say!

slinkyPR

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Re: 3 Day Program (post your results)
« Reply #47 on: April 20, 2015, 06:36:33 AM »
I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?

If you think you were held back and could have made more progress with more volume, use more volume. Likewise for inflating intensity. Of the two volume is typically the way to go. If you're not really sure that they were problems then adjust your additional exercises to work on technique issues and repeat the program.

Thanks. I think iI will go with more volume. Gonna start this week on next program.

SNES

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Re: 3 Day Program (post your results)
« Reply #48 on: May 07, 2015, 11:56:31 PM »
Did my comp today after sheiko #37 #30 and #32.

Bw before 79kg.
Bw after 81kg.

Old maxes
125-90-155

New comp maxes
152.5-95-165


Im doing this again for sure :)

Liftisgood

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Re: 3 Day Program (post your results)
« Reply #49 on: May 08, 2015, 12:37:22 AM »
Good results SNES!

Penguinsaurus

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Re: 3 Day Program (post your results)
« Reply #50 on: May 29, 2015, 09:37:32 AM »
*Body weight before
94kg

*Maxes before
Squat 195
Bench 125
Deadlift 185

*Program - over 80kg

*Did you modify it?
 yes a little bit, changed some deadlift off blocks to deadlift up to knees to work better my weak point.

*Body weight after
95.1kg

*Maxes after
Squat 200
Bench 130
Deadlift 200

*Any other thoughts/feedback
Really liked the results especially in the deadlift.
going to keep running sheiko programs and modifying them to my needs if needed.

Diogo

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Re: 3 Day Program (post your results)
« Reply #51 on: May 29, 2015, 04:28:26 PM »
Congratulations on the results.
Nice improvement in deadlift :)

goran1862

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Re: 3 Day Program (post your results)
« Reply #52 on: June 06, 2015, 12:12:16 PM »

*Body weight before
82 kg
*Maxes before
P bench 105, Squat 135, dl 180
*Program - over/under 80kg
Over 80, ( intermediate medium load)
*Did you modify it? no
*Body weight after
82
*Maxes after
Pbench 110, Squat 142,5, dl 190
*Any other thoughts/feedback
Great program, go for the large load preparation this time

Liftisgood

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Re: 3 Day Program (post your results)
« Reply #53 on: June 14, 2015, 06:44:26 PM »
*Body weight before>>>after
83kg>>>94kg (gained about 5% fat)



*Program - over/under 80kg
Over 80kg



*Maxes before
Squat 190kg, bench 90kg, deadlift 200kg.

*Maxes after
Squat 210kg, bench 95kg, deadlift 220kg.



*Did you modify it? yes/no

Yes, did hammer curls at the end of each session for the first 8 weeks, did front squat in place of leg press.

Used 1-3 for the comp cycle which I modified myself by moving things around, and adding some sets. (I made a mistake on one day, after entering new maxes the work was too hard, so I had to cut one day short on squats)

Used inflated max for bench press, and after the first 4 weeks I was finding the lower volume from what I did before too easy, so I added 5kg to my deadlift and squat maxes.





*Any other thoughts/feedback

I'm really happy with the result, using a different comp cycle worked a lot better for me than before (see my old post in here with the under 80 program)



On the test day I was not peaked this time, when it came to competition day I was definitely peaked as my total was 25kg higher, exactly what I wanted.

I developed a shoulder injury early on which held back my bench, I think using an inflated max for anything is a bad idea as the speed and quality of work decreases.






I also switched from high squat to low (although last comp I used low bar anyway)
switched from close bench, to a wide grip, and went from conventional to sumo.

I learned that I respond much better to volume than intensity, from this I am guessing I fall into Sheiko's category of strong with bad form. The comp period was really challenging, so I think I would do 3-1 next time as it has a lower NL

Sumo definitely suits me better, although my weakness is from the floor with conventional, I'm generally less beat up by it. I find breaking the bar from the floor very difficult, but if it budges all the way to lockout it is super fast. (more pull to knees I think).

I think it's better to use high bar during prep and switch to low bar for the comp period, low bar tends to beat me up more and uses less ROM/build less muscles.

Also, I did not like that the accessory work is all done in one block at the end of the session, so in future I will do say DB flyes right after my bench work, I also felt the accessory work was too varied and I didn't get as much out of it as with the under 80 program.

I'm moving to some off-season training now, I want to recomp a little, and fix some minor aches and pains, and build some more mass. After that it's time to move to the 4 day program, I feel the extra deadlifting will be beneficial because my squat is now very close to my deadlift.

I am stuck with my bench press, I can only think more upper body mass, and more volume will help, if I didn't get injured I would have had a better result perhaps.

Nicky

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Re: 3 Day Program (post your results)
« Reply #54 on: June 15, 2015, 12:37:54 AM »
Bodyweight before:

46kg

Maxes before:

Squat 80kg
Bench 50kg
Deadlift 90kg

Program:

Under 80kg

Modifications:

All minor assistance work (not deadlifts to knee) was changed to bodyweight exercises such as dips/push-ups/pull-ups/leg raises etc...

Bodyweight after:

46kg

Maxes after:

Squat 82.5kg
Bench 55kg
Deadlift 90kg

Additional thoughts:

Information on how to adapt/modify the routines when lifts do not improve would be useful.

Dahmkooler

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Re: 3 Day Program (post your results)
« Reply #55 on: June 15, 2015, 12:57:11 AM »
Great results Liftisgood! Big jumps on squats and deads, bummer about the shoulder injury holding your bench back. Also - strong bulking lol!
When you switched your comp cycle around, did you maintain the same volume as originally written for #32, and just re-distribute the weekly loading? Or did you increase/decrease the total volume for the cycle?

Nicky - would you say you felt like the volume was too high or too low?
« Last Edit: June 15, 2015, 12:59:10 AM by Dahmkooler »

Nicky

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Re: 3 Day Program (post your results)
« Reply #56 on: June 15, 2015, 01:25:31 AM »
Dahmkooler...I found the volume to be perfect with no recovery issues except during the final week.  I had to reign myself in when the volume decreased but stuck to the compound lifts and sets/reps as described in the program.  During the final week leading up to testing maxes I had issues with hips/lower back which may or may not have been down to the volume.

Liftisgood

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Re: 3 Day Program (post your results)
« Reply #57 on: June 19, 2015, 01:56:41 AM »
Great results Liftisgood! Big jumps on squats and deads, bummer about the shoulder injury holding your bench back. Also - strong bulking lol!
When you switched your comp cycle around, did you maintain the same volume as originally written for #32, and just re-distribute the weekly loading? Or did you increase/decrease the total volume for the cycle?

Nicky - would you say you felt like the volume was too high or too low?


Thank you!
After reviewing the videos I actually have a few kg left on the squats, and deadlifts, my form can be improved quite a lot too, I have too much forward knee travel on the squats, and on deadlifts I could pull back on the bar a lot more.

With the bulking, I was already on a small cut so some of it is water weight, I also use creatine during the training which adds a couple kilos, I got a little fat though!

I basically copied how #32 was initially, but I moved a few weeks around (test days on 2nd week), and then added a lot more volume to it by adding more sets.

I used this helpful post by Robert as he suggested it to me:

http://sheiko-program.ru/forum/index.php?topic=10.0

so I calculate the number of lits NL for each week, and try to distribute them evenly, but keeping in mind there is a light, medium, and heavy workout each week. I did make a few mistakes, so if you plan to do this be sure to review it a few times before you run the comp cycle.

I'm not too happy with my bench press, I can't make very good progress with it (even without injury), but at least I have a few ideas to try next time.

adamsz

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Re: 3 Day Program (post your results)
« Reply #58 on: June 24, 2015, 10:21:19 AM »
*Body weight before: Around 250lbs

*Maxes before: Bench Press - 365lbs (only ran the bench portion of the programming)

*Program - over/under 80kg From the App: Intermediate Small Load Prep Cycles I,II & Comp Cycle, Intermediate Medium Load Prep Cycles I,II & Comp Cycle (6-months)

*Did you modify it? yes/no: Only did the bench portion, changed the accessory work to hit delts once a week and arms once a week with lighter weights/12-20 rep schemes. Also if it was a bench/squat/bench day or bench/DL/bench day I would just take the top sets from the 2nd round of benching and add them in after the end of the first round of benching, so it was all completed in one go.

*Body weight after: roughly the same

*Maxes after: benched 380lbs in competition. I was very conservative with my attempts though and my 3rd attempt looked like a second attempt. I was likely good for 390-400lbs on that day as many people commented as well.

« Last Edit: June 24, 2015, 10:23:20 AM by adamsz »
Best Gym Lifts
Squat: 184kg / 405lbs (knee sleeves)
Bench Press: 170.45kg / 375lbs
Deadlift: 259kg / 570lbs

Best Competition Results
Squat: 182.5kg / 402lbs (knee sleeves)
Bench Press: 172.73kg / 380lbs
Deadlift: 265.9kg / 585lbs

Penguinsaurus

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Re: 3 Day Program (post your results)
« Reply #59 on: July 23, 2015, 08:30:52 PM »
*Body weight before
95.1kg

*Maxes before
Squat 200kg
Bench 130kg
Deadlift 200kg

*Program - over 80kg

*Did you modify it?
 yes a little bit, changed some deadlift off blocks to deadlift up to knees to work better my weak point.

*Body weight after
99kg

*Maxes after
Squat 205
Bench 135
Deadlift 215

*Any other thoughts/feedback
As my previous sheiko cycle, really like the improvement on all lifts.
Time to move on to the 4 day sheiko program, which gonna lead straight to my next meet in december