CPU/QPF Provincials

DianaB · Post by **DianaB** » Thu Nov 20, 2008 11:44 pm

Boris Sheiko is a Russian strength coach. The training is very high volume with low reps in the 50-85% range. The training is about neurological adaptation to the 3 power lifts. There is very little accessory work, it's mostly repetition. A typical training session would be squats, bench, an accessory, squats again and then GMs or lunges as a finisher. first round was a 12 week cycle, 4 weeks at 840 lifts, 4 weeks at 1120 lifts and a 4 week competition cycle at 500 something lifts (can't remember). A typical session lasts about 2-2.5 hours.
It's not for everyone, but I've found it works well for me. The first few weeks are the hardest because the CNS is pretty much fried, but I adapted quickly to the volume.
I work with Dave Bates and Eric Talmut, who are really great coaches. If anyone is interested in following this kind of strength training, just PM me and I'll pass you their info.

swanso5 · Post by **swanso5** » Sun Nov 23, 2008 5:35 pm

long sessions, ho do you fit them in???

DianaB · Post by **DianaB** » Sun Nov 23, 2008 10:53 pm

It's not hard. I don't look at the clock, that's all. The time seems to pass fairly quickly, but like I said it's not for everyone. The worst is Monday's because I work 9-5 at the gym, go home and eat, then go back around 8 and get out by 10-10:30. I'm lucky it's not even 5 minutes away from home.

Heelus · Post by **Heelus** » Mon Dec 01, 2008 6:49 am

Have to love lifting women.

I have absolutely no credibility but I believe you should keep you shoulder backward and your butt a bit more down when starting the lift. Only toughs.

DianaB · Post by **DianaB** » Fri Dec 05, 2008 12:09 am

Heelus wrote:Have to love lifting women.

I have absolutely no credibility but I believe you should keep you shoulder backward and your butt a bit more down when starting the lift. Only toughs.

I'm assuming you are talking about DL, if so, you hit the nail on the head. stance is carry over from oly lifting where the shoulder is more forward and the butt is out more than down in a snatch from knees position. I do both, and OL, and although I've managed to get a lower bar on squat, I need a lot of work on the DL.
I'm adding in bottom up squats this week and I'm DL'ing from plates to help with improving speed off the floor. And I'll be suited for next meet late January, should be able to get another 30lbs out of raw squat and DL.

vamp · Post by **vamp** » Sat Dec 06, 2008 9:01 am

Hey Diana, where can I find rules and regulations for power lifting? I've been thinking of trying it in a year if I can keep increasing weights. But Without knowing proper forms and rules for lifting in comp. how will I know If lifts will be valid! Anyways, was gunna ask Chris since he's canadian and all and just one province over from me but haven't seen him around lately and you mentioned he was a no show for the meet. Hope he's OK. Anyways, is there a special site or something, and does it matter for Canadian / US for the rules?

Cheers

Heelus · Post by **Heelus** » Sat Dec 06, 2008 11:13 am

the official rulebook

http://www.geocities.com/qpfpowerliftin ... lebook.pdf

vamp · Post by **vamp** » Sat Dec 06, 2008 12:54 pm

Thanks Heelus

DianaB · Post by **DianaB** » Sat Dec 06, 2008 2:19 pm

Try the OPA for info about clubs and meets in your province
http://www.ontariopowerlifting.org/
You should go to a meet so you can see the commands on competitive lifts. It's not that big of a deal, you can learn them in one session.
I spoke with Chris, he mentioned personal issues and I left it at that. But he's not dead or anything.

vamp · Post by **vamp** » Sat Dec 06, 2008 4:45 pm

Thanks Diana, good to hear about Chris too.

Cheers