sheiko #29

[crazyfacials]

thanks heaps steak

[Old Bull]

Flys are done at 10% of your 1RM for Bench, this basically is restorative to your Shoulder/Pec area due the Volume of Squatting and Benching.

Good Morning's act in the Same way, 40% of your Squat 1RM, they help stretch out your back. This is really importnat for for conventional Deadlifters, Sqautting 3-4 sessions a week and Deads 2 times takes a pretty big toll on your back. Hence Russian liters training Sumo and lifting conventional in competition.

Lunges, are there for two reasons Hip and Knee flexibility, and slight quad developement, back squatting is not great for growth, bigger Quads changes the leverages for your deadlift.

To many FOB Sheikoites thump up the assist and struggle with the main lifts. You could change these for more SPP, or on non training days more GPP. But that would depend on your lifting level.

To Answer the Doc,

29 is the entry level 37 the next DBs 12 weekers are 2 x 37 plus 32.

All the other Numbers are for rated lifters there would be only a few in NZ that would be MS: DD, Simon W, Steve V Tonka and The Doc would be close to MSIC

CMS Candidate for Master of Sport

MS Master of Sport

MSIC Master of Sport International Class

100kg lifter

CMS 665kgs

MS 727.5kgs

MSIC 827.5kgs

125kg lifter

CMS 700kgs

MS 767.5kgs

MSIC 882.5kgs

125+lifter

CMS 715kgs

MS 782.5kgs

MSIC 912.5kgs

All lifts Belt only No Wraps

Classification 148, 165, 181, 198, 220, 242, 275, 275+

Youth 2 632.5, 682, 731.5, 770, 808.5, 836, 852.5, 869

Youth 1 792, 863.5, 918.5, 962.5, 1016.4, 1045, 1072.5, 1089

Level 3 918.5, 1001, 1067, 1122, 1177, 1221, 1248.5, 1265

Level 2 1005.4, 1094.5, 1171.5, 1226.5, 1287, 1331, 1364, 1386

Level 1 1007.6, 1160.5, 1243, 1303.5, 1364, 1408, 1463, 1468.5

CMS 1144, 1243, 1325.5, 1390.4, 1463, 1512.5, 1540, 1573,

MS 1254, 1364, 1452, 1523.5, 1600.5, 1655.5, 1688.5, 1721.5

MSIC 1390.4, 1523.5, 1639, 1727, 1820.5, 1886.5, 1941.5, 2007.5

All numbers in pounds

In Russia the ratting system means you got funding to lift, oh yeah I left one out that is after the MSIC. Which is where you Break World Records

OB1