peaking programs etc

[maccaz]

on saturday will be my final day of sheiko #29, then deload and test maxes again

 

I am competing on the 15th August so 25 weeks to the day from Saturday.

 

Plan is to just keep repeating #29 with a week deload and testing in between each one, and keep recalculating the numbers as 1rms go up each 4 week cycle

 

that way i can fit 4x sheiko #29s and 1x 4-5 week peaking cycle leading up to competition

 

definitely will be smarter ways to do this but hard to judge what would be best because everyone has different opinions online about the different sheiko #'s 

 

keen on any suggestions on a better way to do this if anyone wants to give input, i dont know anything about programming really, just know sheiko #29 has made drastic improvement for me in last few weeks so running it back to back with deloads for 20 weeks wont be the worst thing i could do

[reddog]

if you like sheiko stuff do this 8 week peak, i used to use it when i first started added 20kgs to my squat each time iv used it, its like a combo of 37 and 30 somtehing, its high volume but big reward, i found 29 to easy and never worked well for me personally, but this was good, its got my old numbers in spread sheet, just change them at top of the page, i dont do this style anymore but as i said it always worked well, have a crack...

 

edit the file wont up-load, see if you can open on this link....

 

https://excel.office.live.com/x/ExcelView.aspx?FBsrc=http%3A%2F%2Fwww.facebook.com%2Fattachments%2Fdoc_preview.php%3Fmid%3Did.396538653750076%26id%3Db945d3b3b82eba6192095650f5074d0c%26metadata&access_token=602933634%3AAQBRto6c2DbKC32WhhI&title=high%20vol%20peak

 

 

[ThreeWhiteLights]

Definitely wouldnt be the worst thing you could but would make more sense to run them in order. 29-37-32 or 37-30-32. 29 has less volume than 37 and you would want to progress onto more volume eventually, 32 is the peaking block so to speak. Saves you maxing every 4 weeks and you can really make some good improvements in strength and technical proficiency by following the logical order of the routines my friend.

[maccaz]

Definitely wouldnt be the worst thing you could but would make more sense to run them in order. 29-37-32 or 37-30-32. 29 has less volume than 37 and you would want to progress onto more volume eventually, 32 is the peaking block so to speak. Saves you maxing every 4 weeks and you can really make some good improvements in strength and technical proficiency by following the logical order of the routines my friend.

Oh cool didnt realise there was a proper order everyone seems to mix it up

.ok so because i dont need to peak for 5 months should i go 29 - 37 then what ?

37 will be logical next step cos while it is hard i can deal with more volume no worries

[maccaz]

if you like sheiko stuff do this 8 week peak, i used to use it when i first started added 20kgs to my squat each time iv used it, its like a combo of 37 and 30 somtehing, its high volume but big reward, i found 29 to easy and never worked well for me personally, but this was good, its got my old numbers in spread sheet, just change them at top of the page, i dont do this style anymore but as i said it always worked well, have a crack...

edit the file wont up-load, see if you can open on this link....

https://excel.office.live.com/x/ExcelView.aspx?FBsrc=http%3A%2F%2Fwww.facebook.com%2Fattachments%2Fdoc_preview.php%3Fmid%3Did.396538653750076%26id%3Db945d3b3b82eba6192095650f5074d0c%26metadata&access_token=602933634%3AAQBRto6c2DbKC32WhhI&title=high%20vol%20peak

Sweet thanks il check it out when i get to a computer

[ThreeWhiteLights]

 

Definitely wouldnt be the worst thing you could but would make more sense to run them in order. 29-37-32 or 37-30-32. 29 has less volume than 37 and you would want to progress onto more volume eventually, 32 is the peaking block so to speak. Saves you maxing every 4 weeks and you can really make some good improvements in strength and technical proficiency by following the logical order of the routines my friend.

Oh cool didnt realise there was a proper order everyone seems to mix it up

.ok so because i dont need to peak for 5 months should i go 29 - 37 then what ?

37 will be logical next step cos while it is hard i can deal with more volume no worries

 

 

You could go 29-37-32 (32 is the taper and peak) that's 12 weeks. Then you could either do 37-30-32 (30 has higher volume still than 30) or 37-37-32 and raise your maxes for the second 37 between 2-4%. The improvements come form the volume and improvements in technique so don't overstate your maxes as it kind of defeats the purpose if/when your reps start to look like shit. 

[Pseudonym]

edit the file wont up-load, see if you can open on this link....

Sorry about that. Seems the new site doesn't take Excel files straight out of the box. But it should now if you want to try again.

[maccaz]

 

 

Definitely wouldnt be the worst thing you could but would make more sense to run them in order. 29-37-32 or 37-30-32. 29 has less volume than 37 and you would want to progress onto more volume eventually, 32 is the peaking block so to speak. Saves you maxing every 4 weeks and you can really make some good improvements in strength and technical proficiency by following the logical order of the routines my friend.

Oh cool didnt realise there was a proper order everyone seems to mix it up

.ok so because i dont need to peak for 5 months should i go 29 - 37 then what ?

37 will be logical next step cos while it is hard i can deal with more volume no worries

 

 

You could go 29-37-32 (32 is the taper and peak) that's 12 weeks. Then you could either do 37-30-32 (30 has higher volume still than 30) or 37-37-32 and raise your maxes for the second 37 between 2-4%. The improvements come form the volume and improvements in technique so don't overstate your maxes as it kind of defeats the purpose if/when your reps start to look like shit. 

 

 

 

okay thanks heaps

i will check out 37 and 32 

 

plan as of right now is finish up 29 saturday, few days deload and test maxes cos i want to

 

then following week start with 37, then 32, then reassess at that point, maybe check out reddogs prep or something dnno. 

 

 

will work out the build up on paper so i dont run out of time/whatever

 

37 looks fun

 

be stoked if i come out the end of this with anything over 550 @ 100 lol (peasant numbers but will be big improvement for me and strongest iv ever been by far)