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Old 01-15-2013, 10:30 AM   #7
Paradox
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Join Date: Jan 2013
Posts: 1,125
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
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Normally (This makes it sound like I've done a ton of meets, I really haven't) I would never do another meet in 9 weeks. It's just the way it happened to go this time.

I will definitely be doing a ton of recovery stuff. Here's a general guideline:

I train Sheiko. I know Sheiko is a coach and not a program, but I think until I go through the numbered programs once more I'll refrain from programming myself. They've been working wonderfully.

I started Sheiko in May 2012 after going 200/115/220. In September I went 220/122.5/230 (the bench was a weird westside conjugate half sheiko hybrid mess).

For those familiar with the numbered programs, since 9 weeks is a weird number of weeks, I'll be doing the first two weeks of 37, all of 30, and the last three weeks of 32. 37 is somewhat more volume overall, 30 more intensity, and 32 is a peak or realization block. So, training therefore looks like this:

M-Sheiko Day 1
T-Active Recovery Work
W-Sheiko Day 2
Th-Active Recovery Work
F-Sheiko Day 3
Sat-Upper back Accessory
Sun-Off/Extra mobility work

The only deviation I do, currently (I just started this about a month ago), is dropping the squat down sets for front squat down sets. I recently switched from squatting in chucks and sitting back, to lifting in olympic shoes and squatting much more "russian" style. I REALLY need the quad work now.
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