Offseason Strength

Discussion in 'Powerlifting & Strongman' started by giesel, May 28, 2015.

  1. giesel

    giesel New Member

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    Ive just finished running the lillibridge method and put on around 30kg to my total. although now im lost as im trying to find a good program to hit for a couple months before i start meet prep. been doing some 5x5 training but feel that its hindering my progression. anyone have any suggestions on this subject?
     
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  3. nattygoat

    nattygoat Member

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  4. maccas

    maccas Member

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    Run Sheiko #29 2x over. Its good
     
  5. giesel

    giesel New Member

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    Thanks man! just had a look at it, looks like it'll produce some nice results!
     
  6. benn

    benn living the dream ;)

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    If you're looking to run sheiko as set cookie-cutter plan I suggest you watch this vid goes into some good depth.

    [ame]https://www.youtube.com/watch?v=PsEiPZX1IF4&spfreload=10[/ame]
     
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  7. VanMan

    VanMan Secret Squirrel

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  8. giesel

    giesel New Member

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    Id definatley like to run the program but not cookie cutter, what do you suggest the changes to make are, more accessory work, volume, percentages?
     
  9. giesel

    giesel New Member

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    Watchin me or benn brah?
     
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  10. VanMan

    VanMan Secret Squirrel

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    all of you ;)
     
  11. benn

    benn living the dream ;)

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    haha always watching you [MENTION=2479]VanMan[/MENTION] ;)


    [MENTION=7969]giesel[/MENTION] - Okay so the changes you would make would have to be very specific to you. I personally don't recommend running any specific 'program' simply because like stated in those vids the shieko program are examples of customised programming for a specific individual under the watchful eye of a coach.

    I would look at your current programming, frequency and intensity - and adjust from there. What were you doing for your 5x5 training? if you were doing madcow 5x5 then the general recommendation is to reset when your progress starts stalling so you can have a couple of weeks of deload then start ramping up again.

    Assuming your goals are primarily powerlifting orrientated most of your base work should come from the 3 lifts - then any accessory work should come with variations of the movements (i.e paused squat, block pulls, slingshot bench) then after you could do some bb style stuff but it's nowhere near the priority of your training.

    Personally I like to train using prilipins chart as the base for my programming and insert frequency and intensity as needed.

    Sorry this is quite vague but it's hard to reccommend something without knowing your specific situation let me know what you're doing and I'd be happy to evaluate it.
     
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  12. giesel

    giesel New Member

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    Yeah i am doing madcow mate, have just started and the linear progression is going well, although there is no telling when ill stall but i will definately reset and run again. A usual 5x5 workout for me consists of

    monday, heavy squats, bentover rows then heavy bench and a couple of accessory movements ie, cg bench, skull crushers etc, ABS

    wednesday, Heavy pulls, paused squats, spoto press/ floor press, then maybe some ohp or incline bench, ABS

    thursday, is more a bb sort of day just to try and get some hypertrophy in but its not an essential day, ABS

    Friday is a redo of monday but increasing the weight and hit that weight for triples as suggested in the version i have.

    i try to keep my rest periods to 1-2 minutes to keep the intensity up and keep the cardio somewhat reasonable. i aim to control the weight and not just bomb it up and down so as to keep proper form and keep injury far far away.

    it might be abit novice but i enjoy running the lilibridge method, always get insane dl and squat strength from it. anyways im rambling, not sure if i answered with the info you need. but thanks for your advice mate im keen to see what you think
     
  13. benn

    benn living the dream ;)

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    Hmm [MENTION=7969]giesel[/MENTION] looks pretty solid how has it been stalling? How many cycles of madcow have you run?

    Personally I don't think there's enough frequency in Lillybridge on the main lifts - esp if you're still pretty novice.
     
  14. giesel

    giesel New Member

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    Cheers [MENTION=1939]benn[/MENTION] its been going well so far and no sign of stall in sight, so far ill still be on the first wave of it, but ive run it around 10ish times in the past has always provided good frequency and results.

    Yeah after this last run ive been feeling the same way too, my bench deinately doesnt get enough frequency, but squat and dead seem to increase drastically. weird hey
     
  15. benn

    benn living the dream ;)

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    If you're seeing progress then don't change anything. Finding 'optimal' training is always over-emphasised in trying some new program will yeild faster progress - really most of us that lift seriously plan to do so for many years ahead. Slow and steady, stay injury free is the secret to success.


    Yeah for me I find more bench frequency is vital for progress - if I only benched once a week I would detrain while I can take a couple of weeks off squat/dead without losing much strength.
     
  16. Paz9

    Paz9 Bi-Winning

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    im currently running a modified version of Sheiko #29 with my little touches
    its been a few weeks now and i can definitely feel the difference, the weights 'feel' lighter
    especially on my squats.
    ive never been a big fan on 5x5
     
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  17. giesel

    giesel New Member

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    Yeah exactly mate i agree for sure! A hastily erected shanty wont stand the test of time but a house planned and carefully constructed will.

    yeah for sure, i find twice a week plus some accessories is optimal for me, how many times a week are you benching?
     
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  18. giesel

    giesel New Member

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    Ah good stuff man! what changes have you made? how are the other lifts progressing?
     
  19. benn

    benn living the dream ;)

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    exactly man!

    I'm going around 3x a week in a bit of a building phase now - reduced frequency higher reps.

    my last training block went from end of last year to mid may and I was benching between 4 and 5 days a week.
     
  20. Paz9

    Paz9 Bi-Winning

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    so far, my reps have increased on my 80-90% RM.
     
  21. giesel

    giesel New Member

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    Ah good stuff mate [MENTION=1939]benn[/MENTION]! 4-5 times a week! thats crazyy! haha well to me anyway, na good stuff, what sort of # are you posting?

    [MENTION=3720]Paz9[/MENTION] well done man! keep crushing it!
     

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