The Pittys Journal

[startinfromscratch]

i will get flamed for this, but imo sheiko principals do not translate very well into equipment. hence hybrid programmes of sheiko/ws etc...........

[Panzer]

How did you find getting depth in your suit yesterday? I struggled to get depth on most of my attempts, wondering if the suit is too tight for training sub max.

I think it easy to get carried away with "finding depth" in equipped training and beat yourself up when you don't. If your lifting in comp tight or fit gear in training especially on the sheiko programs you'll find there isn't enough weight to get depth anyway and end up rounding up the numbers over-generously so that you actually aren't following sheiko but your own ramped up percentages and therefore not getting the best of the template.

The idea of a training suit and moving to tight gear pre comp/skills and test day is much better as the weight is heavier and there is the adrenaline of the moment to push a little harder. There is not much point in training in tight gear only to loosen it up by the time the comp/meet/skills comes round and it doesn't give you what you want or as much pop as you'd have thought.

I know its frustrating trying on a new suit and not getting depth but I fail to see how you're concerned with this in week 1 and in a suit where you have a 260 squat with white lights.

I'll dig up a suit that is a size bigger for you to try but if you want to train in it you'd better dig up a wad of cash :grin:

Most of the time its technique and flexibility that will let you down in tight gear eg: bar/knee traveling forward is common...

Shot Coach.....yeah the suit I have is not suitable for training and possibly not tight enough for comps so yeah, a size up or even one more for training would be the way to go. Will check out that 50 and perhaps pick up a 2nd hand or possibly new centurion.

What is this flexibility you speak of...it only takes about 5 attempts at a squat to be able to get the bar behind my shoulders and sit properly on my back lol....

farrrk....conditioning not good enough, flexibility sh*t....why has no one mentioned these things before lol!

[Big john]

farrrk....conditioning not good enough, flexibility sh*t....why has no one mentioned these things before lol!

Strong in one ear out ther other syndrone :grin: :pfft: :pfft: :pfft: :pfft:

need i even remind you of your 3rd attempt deadlift at auck novice?

Big J gives solid advice

Panzer does exact opposite :shock:

[Panzer]

farrrk....conditioning not good enough, flexibility sh*t....why has no one mentioned these things before lol!

Strong in one ear out ther other syndrone :grin: :pfft: :pfft: :pfft: :pfft:

need i even remind you of your 3rd attempt deadlift at auck novice?

Big J gives solid advice

Panzer does exact opposite :shock:

Be Beetus.....don't be Beetus....Do I even understand this conflicting world?

[Panzer]

Day 4 conditioning and flexibility session booked in.....

[Pitbull]

How did you find getting depth in your suit yesterday? I struggled to get depth on most of my attempts, wondering if the suit is too tight for training sub max.

I'm pretty sure I didn't get depth with any of the reps I did yesterday but in my training last week I was getting very very close to depth with 105 (that's after 5 doubles :shock: ) But yeah if it was up to me I would go tighter! Just can't afford it right now :cry: But man that program is EXHAUSTING!

[Pitbull]

farrrk....conditioning not good enough, flexibility sh*t....why has no one mentioned these things before lol!

Panzer does exact opposite :shock:

At Auckland Champs -

PB: "Follow the thin black line on the wraps.. down & back up."

Panzer starts wrapping..

PB: "NO the thin black line!!!" :x

Panzer: "Oh the thin black line" .. (try's again & does the exact same thing) "like that?"

PB: No Panzer!! :doh: I do it!

Panzer does not listen :roll: :wink:

[Panzer]

farrrk....conditioning not good enough, flexibility sh*t....why has no one mentioned these things before lol!

Panzer does exact opposite :shock:

At Auckland Champs -

PB: "Follow the thin black line on the wraps.. down & back up."

Panzer starts wrapping..

PB: "NO the thin black line!!!" :x

Panzer: "Oh the thin black line" .. (try's again & does the exact same thing) "like that?"

PB: No Panzer!! :doh: I do it!

Panzer does not listen :roll: :wink:

All I heard was.....

[Big john]

Panzer does exact opposite :shock:

At Auckland Champs -

PB: "Follow the thin black line on the wraps.. down & back up."

Panzer starts wrapping..

PB: "NO the thin black line!!!" :x

Panzer: "Oh the thin black line" .. (try's again & does the exact same thing) "like that?"

PB: No Panzer!! :doh: I do it!

Panzer does not listen :roll: :wink:

All I heard was.....

what was going thru panzers head.....

[steak]

would you say equipped training cycles (sheiko in particular) you'd want to use a looser suit for training %s thats about 1-2 sizes larger and use the tight suit for a few of the heavier sessions 80-85% and skills?

or using a tighter suit for the entire cycle and try grooving the shit out of it b4 comp?, or trying to find a balance between the both?

I think based on the percentages and work load (in some cases 4x4 or 3x5 or more apply) it would be better to training a suit/shirt 1 size above your comp fit gear but try to groove a new suit early in the piece say week 3- 5 of 8-9 on a HV 37 equipped.(you get a little test session in week 5) Logically you'd piss round with the sessions volume/loading to accommodate this and not get too badly wrecked in the process. :roll:

The problem I see time and time again is a lifter seems to want to bust out an opener a week out from from comp in the tight gear where the template doesn't sate this. You are asked/have to put a great deal of faith in the program at this point and just roll into your deload week with only your week 5 (or 9 if on the longer one) effort at 95% to go on......problems start here..." I cant depth" "I cant get a touch" I cant reach the bar without the stuffing being knocked out of me" etc etc

Get all that shit out of out of the way in the early weeks if you can and if you cant you may have an issue with flex, mob, tech, or that other horrible four letter word....gear :pfft:

[steak]

i will get flamed for this, but imo sheiko principals do not translate very well into equipment. hence hybrid programmes of sheiko/ws etc...........

I'll not be flaming you for this observation bro...Plenty have found the same difficulties we are talking about with the sheiko templates. One key thing we almost always forget about Boris's work is that for the most part it was with very skilled lifters in very different training locations/situations, possibly with a lot of pharmaceutically assisted lifters.

[Panzer]

i will get flamed for this, but imo sheiko principals do not translate very well into equipment. hence hybrid programmes of sheiko/ws etc...........

I'll not be flaming you for this observation bro...Plenty have found the same difficulties we are talking about with the sheiko templates. One key thing we almost always forget about Boris's work is that for the most part it was with very skilled lifters in very different training locations/situations, possibly with a lot of pharmaceutically assisted lifters.

One of the challenges is knowing how creative you can be with the Sheiko programmes. There's the message to run the numbers exactly....but could you throw in some W/S in there? A few floor presses or chain/band work for example. What happens when your itus or rotators are saying F off...drop the percentages by 10% (which I've done before)?....there's that worry that you'll negate somehow the programme's benefits if you make changes i.e. somehow you won't achieve a peak and thus not reach comp day fully prepared.

Sounds dumb I know....But I'll bust a ball getting that final rep on that final set even though I could be operating at a potentially destructive 105% (over time that is) vs the prescribed 90%, simply because of bad nutrition that day, or sickness, lack of sleep, bad choice in comp gear vs training gear, etc etc etc.

I like the idea of a hybrid programme....i.e. a mix of sheiko and W/S?. W/S is more auto-reg than Sheiko from my understanding, but I like the volume in Sheiko and on some days the prescribed numbers

[tinytraps]

http://articles.elitefts.com/training-articles/learn-how-to-create-your-own-powerlifting-program/

This kind of thing has the essence of sheiko but a lot more variation to it. Would like to see someone try this and report back on the results :poked:

[Pitbull]

Week 3, Day 2 - 18.04

Deadlift:

1 x 6 x 60kg

1 x 3 x 72.5kg

2 x 3 x 85kg

2 x 2 x 100kg

2 x 3 x 105kg

Bench:

1 x 6 x bar

1 x 3 x 32.5kg

1 x 3 x 37.5kg

3 x 4 x 42.5kg

Boardwork: (2board)

5 x 6 x 40kg

DB Flys: 5 x 10 x 5lbs

Tricep Pressdowns:

5 x 8 x 25kg

Rack Pulls:

1 x 3 x 72.5kg

2 x 2 x 85kg

2 x 3 x 100kg

2 x 4 x 105kg

Lunges: 5 x 5 x 10kg

Abs: 5 x 15

[Pitbull]

Week 3, Day 3 - 20.04

Bench:

1 x 6 x bar

1 x 3 x 30kg

1 x 3 x 35kg

1 x 3 x 40kg

1 x 2 x 45kg

2 x 2 x 47.5kg

1 x 1 x 50kg

1 x 2 x 47.5kg

1 x 3 x 45kg

1 x 3 x 40kg

1 x 3 x 35kg

Boardwork:

5 x 6 x 40kg (2board)

DB Flys: 5 x 10 x 5lbs

Squat:

1 x 6 x bar

1 x 3 x 55kg

2 x 3 x 65kg

1 x 2 x 75kg

wraps

3 x 3 x 80kg

Abs: 5 x 15

[Pitbull]

[Pitbull]

Week 4, Day 1 (23.04)

4 days out from comp.

Squat:

1 x 6 x bar

1 x 3 x 55kg

1 x 2 x 65kg

1 x 2 x 75kg

wraps & suit

1 x 3 x 90kg (straps down)

1 x 2 x 100kg (straps down)

1 x 1 x 110kg (straps up)

1 x 1 x 117.5kg

1 x 1 x 125kg

1 x 1 x 130kg :grin: :grin: :grin:

Bench:

1 x 6 x bar

1 x 3 x 40kg

1 x 2 x 45kg

1 x 2 x 47.5kg

shirt

1 x 3 x 57.5kg

1 x 2 x 60kg

2 x 1 x 62.5kg

2 x 1 x 67.5kg (both to commands but did a double movement on the 1st set)

Boardwork:

5 x 2 x 65kg (2board)

DB Flys: 5 x 10 x 5lbs

Squat:

1 x 2 x 60kg

1 x 2 x 70kg

wraps

2 x 3 x 80kg

Goodmornings: 5 x 5

Abs: 5 x 15

Oh my it was a LONG training tonight - squat suits & bench shirts everywhere!! Very ready for K-OS on Saturday!!!

[Pitbull]

[Optimass]

have noticed a bit more make up on over the last few weeks little one ... a litlle GLAMOFLAGE maybe?

:grin:

[Pitbull]

have noticed a bit more make up on over the last few weeks little one ... a litlle GLAMOFLAGE maybe?

:grin:

LOL :grin:

It's called looking after myself :wink:

[Pitbull]

K-OS on the Coast - 28.04

Bodyweight: 61.1kg

Squat:

Opener: 122.5kg (good lift)

2nd Attempt: 132.5kg (good lift)

3rd Attempt: 142.5kg (good lift)

Bench:

Opener: 62.5kg (good lift)

2nd Attempt: 67.5kg (good lift)

3rd Attempt: 72.5kg (good lift)

Deadlift:

Opener: 135kg (good lift)

2nd Attempt: 140kg (good lift)

3rd Attempt: 145kg (no lift)

Total: 355kg

Wilks: 390.287

Very early start Saturday - first outing in my equipment & I would say that it went amazingly well Squat's were good, no leaning forward, very close on depth with my 2nd attempt but I cleaned it up for my 3rd. My suits fitting nicely at the bodyweight I'm at although I would like to drop another 1kg or so (for the wilks side of things :roll: ) Bench was probably my best lift by far when it's usually my worst.. My bench was all fast off my chest - just gotta learn to bring the bar down a bit faster but that will come by NI's.. My deadlift was SHOCKING!! Deadlift's always been the thing I give my everything & it just wasn't there this time - they were weak & ugly, no excuses but I'm thinking that I will be doing alot more GPP from now on because I under estimated what lifting equipped would be like. Overall lifting was good considering I've had 3 training sessions in my gear & been rather sick & unsettled.. Very big thank you to the refs, spotter/loaders & the ladies that ran the table & Westley Finch for being the 2nd best knee wrapper :wink: the day wouldn't have been possible with out you :grin: :grin: So training starts again today & I have alot of work to do in the next 6 weeks! I will only be going up from here :nod:

[Pitbull]

Week 4, Day 1 - 30.04

Squat:

1 x 6 x bar

1 x 3 x 52.5kg

belt

1 x 3 x 65kg

wraps

1 x 3 x 80kg

suit

1 x 3 x 107.5kg

1 x 3 x 115kg

Bench:

1 x 6 x bar

1 x 3 x 30kg

1 x 3 x 35kg

1 x 3 x 40kg

shirt

1 x 3 x 60kg

2 x 3 x 62.5kg

Boardwork: 5 x 2 x 60kg (2board)

DB Flys: 5 x 10 x 5lbs

Squat:

1 x 3 x 52.5kg

belt

1 x 3 x 65kg

wraps

3 x 4 x 75kg

Goodmornings: 5 x 5

Abs: 5 x 15

Oh my lord training tonight was LONG! & sore... 4 & 1/2 hours and I'm now walking round like a hunch back :roll: I'm glad I did it though!

[Optimass]

:clap:

[teamfatboy]

Wow, reading that competition report made me tired... great work Pitty, :salute: :notworthy: AND you trained 2 days later....

Suspect the North Island Champs are going to see some real Shock and Awe, Pitbull-style! Keep it up.

[Big john]

4 & 1/2 hours and I'm now walking round like a hunch back

oi....what you tryin ta say?!!! :evil: