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before you all go jumping on the Sheiko train I would like to remind you that you need to use actuall maxes, estimated/calculated is no good you will either fuck yourself over if the numbers are too high or it won't be as effectively if they are too low.
DO NOT ADD ANYTHING to the program or you WILL fry...
The assistance work is for stretching/flushing the muscles NOTHING MORE, so don't go doing dips with 60kg's slinging from your belt...be paitent with it you will reap the rewards when it comes to test time at the end of 32...
I like 29 if you have not done sheiko before - just do it as written no need to add anything - just remember sets and reps are written the other way around i.e 4 x 6 is 6 x 4...
before you all go jumping on the Sheiko train I would like to remind you that you need to use actuall maxes, estimated/calculated is no good you will either fuck yourself over if the numbers are too high or it won't be as effectively if they are too low.
DO NOT ADD ANYTHING to the program or you WILL fry...
The assistance work is for stretching/flushing the muscles NOTHING MORE, so don't go doing dips with 60kg's slinging from your belt...be paitent with it you will reap the rewards when it comes to test time at the end of 32...
I like 29 if you have not done sheiko before - just do it as written no need to add anything - just remember sets and reps are written the other way around i.e 4 x 6 is 6 x 4...
Was going going to ask if i could add chinups and arm isolation work (scullcrushers) .. but obviously not lol
Also Nathen when you say repeat #37, does that mean repeat the routine with same 1RMs (same weights)?
gongi meter, me being a newbie to this shit i would be willing to listen to ya if you took the time to explain stuff. i know your aiming for a 880kg total this year, you must have alot of experience
Tudor, start with 29 use the maxes from a couple of weeks ago...all cycles except 32 are prep cycles 32 is a comp/peak cycle ie if you wan't to test your maxes or leading into a comp.
Yep 75% 3x5 is 75% of your max x 3 reps x 5 sets..
Deadlift from boxes, means just that. Rack pulls are an easy substitute. These are usually done with higher reps/percentages, to work on lockout strength. Deadlift up to knees, apparently means a pause at the knees and then continue to lockout. Boris also calls for deficit deadlifts, which means you stand on blocks, to increase the ROM.
Deadlift from boxes, means just that. Rack pulls are an easy substitute. These are usually done with higher reps/percentages, to work on lockout strength. Deadlift up to knees, apparently means a pause at the knees and then continue to lockout. Boris also calls for deficit deadlifts, which means you stand on blocks, to increase the ROM.
I understood that off boxs are a rack pull. I just was thinking "deadlifts to knees" meant to put the weight back down once you got it to knee height. Thanks for clearing that up.
I understood that off boxs are a rack pull. I just was thinking "deadlifts to knees" meant to put the weight back down once you got it to knee height. Thanks for clearing that up.
Well I think it was Spritcha who posted about the deadlift to knees being a full movement, just with a pause at the knee. I have read a few peoples interpretations, who do the movement just to the knee.
Tudor, start with 29 use the maxes from a couple of weeks ago...all cycles except 32 are prep cycles 32 is a comp/peak cycle ie if you wan't to test your maxes or leading into a comp.
Yep 75% 3x5 is 75% of your max x 3 reps x 5 sets..
Well I think it was Spritcha who posted about the deadlift to knees being a full movement, just with a pause at the knee. I have read a few peoples interpretations, who do the movement just to the knee.
I think in sheiko's book there is 2 variations, one is deadlift to knee which is just that deadlifting to the knees, and there is another one where it is deadlift to the knees with a pause, where you pause at the knee and then complete the rep.
I prefer the latter, makes a difference to your lockout as well as staying tight the whole movement