3 Day Program

[Kyle Grey]

Sorry I don't understand, I'm scheduled for this workout tomorrow.
Could someone please explain. Thanks

[Chreiz]

They should be done at the same weight yes. 70% usually.

[Zharoon]

I find the training numbers a little too low, would anyone suggest upping my inputs by 4-8%?

[ntaylor90]

Just started today with the Over 80kg (sitting around 84kg BW at the moment). Running it with 155/105/200. First workout was great. Physically demanding but nice in some ways. Looking forward to seeing the results over the next few months!

[RussianBear]

I find the training numbers a little too low, would anyone suggest upping my inputs by 4-8%?

If your input is correct, don't change it.

[RussianBear]

Just started today with the Over 80kg (sitting around 84kg BW at the moment). Running it with 155/105/200. First workout was great. Physically demanding but nice in some ways. Looking forward to seeing the results over the next few months!

Could definitely be interesting. It would be very nice if your posted your results 

[Zon]

In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...

[RussianBear]

In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...

Depends on a lot of things. How is your flexibility? Which body type do you have (long arms, short torso etc.)?
How elevated would you be standing?

I am sumo-puller as well. When I started pulling Sumo, I did not have the flexibility to main proper form doing deficit deadlift so I had to swap them. Normally you would be doing deficit deadlift with lower reps and lower loading than if with regular deadlifts which help you to easier maintain proper form.

[Zon]

In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...

Depends on a lot of things. How is your flexibility? Which body type do you have (long arms, short torso etc.)?
How elevated would you be standing?

I am sumo-puller as well. When I started pulling Sumo, I did not have the flexibility to main proper form doing deficit deadlift so I had to swap them. Normally you would be doing deficit deadlift with lower reps and lower loading than if with regular deadlifts which help you to easier maintain proper form.

I have short torso and longer legs, flexibility could be much better. I would be probably on 3 inch elevation.

[RussianBear]

I have short torso and longer legs, flexibility could be much better. I would be probably on 3 inch elevation.

Well - If you can pull from that elevation without sacrificing technique I would say go for it.
If not - try something that elevates you less.

[JustinLeeL91]

Anybody else having trouble downloading the over 80kg program? When ever I try to open the file in excel it says the file is corrupted and can't be opened.

[Zon]

Anybody else having trouble downloading the over 80kg program? When ever I try to open the file in excel it says the file is corrupted and can't be opened.

I do on my android device, try it on diffrent device.

[LucasM]

Hi all,

Quick question about the programming. I've been running the 3 day programming without any alteration for nearly a year now. Slowly learning how the programming is put together and I'm even making small changes (within reason and without blowing the whole template of course).

One thought I've been considering is implementing some singles into the program. During the earlier stages of a comp prep (lets say 12 weeks), doing a single up to 90% after work sets. Maybe closer to the comp, doing a single up to 90% before the work sets (good speed without being fatigued to boost the confidence for comp day).

Any thoughts regarding this? I was thinking doing a Bench single every week and alternating between Squat and Deadlift every week. Cheers

[cheeker9 o]

You could use the over warming method.
Warm up to a fairy heavy Single before your work sets.

[LucasM]

You could use the over warming method.
Warm up to a fairy heavy Single before your work sets.

Good call, I was considering doing this closer to competition to get some heavy singles "fresh" and build some confidence with speed, whereas earlier in prep do them fatigued (i.e. after your worksets), but obviously at a lower %, ramping up over the prep cycle. Thoughts?