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Recent content by strong enough?

  1. S

    Sheiko

    It's sometimes good to do that every now and then for mental sanity anyway!
  2. S

    Sheiko

    I think the fact you did your own program for the other lifts could be the culprit. The templates are designed with overall body fatigue in mind. If you alter the loading for squat and deadlift, it will definitely influence fatigue in bench in my opinion. If you just doing 5x5 squats/deadlifts...
  3. S

    Sheiko

    It can happen but you've learnt something about what works for you though. Good that you got the PB at the skills test. Did you do 31 after 37? Or just 4 weeks of 37, followed by 32? 32 is too long if you just do a 4 week prep. The deload won't result in super compensation, unless you have...
  4. S

    Bench assistance

    Static stretching before lifting kills force production.
  5. S

    Bench assistance

    Usually, the best way to bench more is to bench more. More sets. More often. Assistance work helps, but only offers bang for buck where you are selecting assistance work that directly addresses your weak points, which is different for every lifter. Overhead work and dips are great, but they...
  6. S

    Sheiko

    Bench press 50% 5 1 60% 4 1 70% 3 1 75% 3 5 Squat 50% 5 1 60% 5 1 70% 5 5 Bench press 50% 6 1 60% 6 1 65% 6 4 Chest muscles 6 4 Good morning (standing) 5 5
  7. S

    Sheiko

    http://www.hvidovrestyrke.dk/wp-content/uploads/2012/03/Sheiko_all_programs.xls It's in the bench press specialisation worksheet.
  8. S

    Brett Gibbs from NZ gets another record

    errr..equipped. It is fairly usual for one to squat more than one deadlifts due to the assistance from wraps and suit. Most people squat more than they deadlift with the assistance of wraps alone, let alone squat suit as well. That said, he is capable of a lot more in deadlift. As aljada noted...
  9. S

    Brett Gibbs from NZ gets another record

    It was IPF Junior World Champs. It was equipped, single ply, but he deadlifted raw. He won the Raw World Champs held earlier this year.
  10. S

    Sheiko

    Great speed for 90% at the top of the pyramid at this stage of the program. Definitely working. The degree of hip heaving would not pass in IPF (there must not be "any change in the elected lifting position during the lift proper"), but no doubt your coach is best placed to say whether it is...
  11. S

    Sheiko

    Yeah, but that's just the top sets. There is a second round of bench that day too working up to 80%x2x4, plus 85% generally feels a bit heavier by week 5 because you are lifting in this range 3x a week, plus a fourth lighter day. Wednesdays are the big volume days in this program, eg week 5 day...
  12. S

    Sheiko

    Good luck. Shit gets real in week 5 onwards.
  13. S

    Sheiko

    I hit 100% squat and missed 98% bench lol. But I am 2kg lighter than last max attempt and i am always 5-10kg stronger in each lift after the peaking cycle. Hopefully the same this time.
  14. S

    What's holding you back?

    Wow you take a long time. I am on the same program and I am done in 1.5-2.5 hours including accessory work. If I had time to take 5-10 minute breaks between sets, I would be bringing a good book or work with me to kill 2 birds with one stone. I have 2 kids and another on the way, plus a very...
  15. S

    Sheiko

    I used an actual paused max set the week before I started. It felt a bit light and the program has a lot less pyramids than what I had previously done, so it felt pretty easy for the first 6 weeks, but in the past few weeks I am feeling more achy and tight. The program is spot on IMO - I'm...
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