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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 01-23-2015, 05:56 AM   #11
Drew Cloutier
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Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: high frequency Powerlifting/upping volume

Actually I ran sheiko for a while, but it was to much volume, burned me out, shoulders got all messed up, and workouts took forever!

Looking back I probably could have eased into the volume better.

The sheiko programs out there are just generalized stuff he put together, when he coaches 1on1 its very different apparently.

I totally understand seeing what powerlifters do, I am the same I like checking out what OL'ers are doing. Lately i've especially been interested in the scandinavian and eastern european powerlifting training, not the easiest to find good stuff though.
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Old 01-23-2015, 02:34 PM   #12
mike vinson
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Join Date: Feb 2013
Location: Memphis  TN
Posts: 197
Re: high frequency Powerlifting/upping volume

24-8 weeks out
mon - squat(h)
tue - off
wed - bench (h)
thur - DL (h) squat (L)
fri - off
Sat - bench (L)
sun - off

8 weeks - meet
same as above but cut out light squat and light bench
my back was fried after pulls and i liked the extra day to ready for squats again.

i knew what my max was for each of the 8 weeks: high bar/low bar/low bar gear

wk 1 - 3 sets of 8
wk 2 - 3 sets of 5
wk 3 - 3 sets of 5
wk 4 - 3 sets of 5
wk 5 -2 sets of 5
wk 6 -1 set of 5
wk 7 - 2 sets of 3
wk 8 - 1 set of 3

+20 lbs each wk for squats and pulls
+10 lbs for bench

never max in the gym. always open with my heaviest triple
some of my bigger friends (300+) would squat every 8 days and pull every 10-14 days...they were moving serious wt and couldnt recover.
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