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Recent content by Bench Polkov

  1. Bench Polkov

    Guide to getting Zyzz's body.. umirin brah?

    Quoted for truth.
  2. Bench Polkov

    IS BODYBUILDING A REAL SPORT? - Rich Piana

    Is Rich Piana a real person?
  3. Bench Polkov

    Sheiko

    Another piece of advice. Don't do what I do. I'm suicidal. Most of the time I stick to my set weights but every now and again I go a bit nuts.
  4. Bench Polkov

    Sheiko

    I treat ever rep, warm-ups and all, as a competition lift. Practice makes perfect. Boris recommends at least pausing the first rep of every set. Arch-wise mine tightens up the heavier the bar gets. If you're still learning and developing your technique I'd recommend treating every rep as a comp...
  5. Bench Polkov

    Deadlifts

    Interesting to hear. I'd mainly read about their high frequency programming.
  6. Bench Polkov

    Deadlifts

    Yep, but considering that there are very consistent correlations between increased volume and frequency of lifts and increased strength gains then it follows that increasing your work capacity as soon as possible will allow for faster gains. I'm not saying to jump straight to 4x a week heavy...
  7. Bench Polkov

    Deadlifts

    240 at under 70 is very good as a natty lifter. Bazz just has a weird obsession with following 0ni around to attack or denigrate him.
  8. Bench Polkov

    Deadlifts

    True, but as you increase the frequency and volume gradually you'll also increase the ability to recover.
  9. Bench Polkov

    Deadlifts

    Elite Russians pull 2-3x a week usually, KK pulls 2-3x a week, The Norwegians pull 2-3x a week, the Finns (a nation of deadlifters apparently) pull 4-5x a week, Bolton pulls 2x a week last time I checked, Benni has regularly pulled 2x a week with his programming. Increased frequency works very...
  10. Bench Polkov

    Deadlifts

    Westside sucks. You get better at deadlifting by deadlifting. The Mag/Ort cycle is a great deadlift specialisation cycle, and the 2-3x a week deadlift work in sheiko works well too. I had great results using both to build and rebuild my deadlift respectively.
  11. Bench Polkov

    Sheiko

    Actually you're meant to do the deficits sumo as well if you follow Sheiko directly.
  12. Bench Polkov

    A result of your environment

    I train at PTC Gold Coast once or twice a week but I essentially train alone due to the volume of my programming. I only get spots and hand outs for max attempts really.
  13. Bench Polkov

    A result of your environment

    I'm starting to feel like this thread has lost its way. Ya both want to shut the fuck up?
  14. Bench Polkov

    Sheiko

    I had the same experience after I switched to the Fedorenko cycle though the volume was far higher. I <3 triples and doubles...
  15. Bench Polkov

    A result of your environment

    In the west Blaine Sumner, one of the current greatest squatters in the world of powerlifting, largely trains alone in his shed performing +400kg squats regulary without a spotter in sight. Our own WR holding SP as mentioned also largely trains alone. And I know there were quite a few great...
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