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Post by Deleted on Jan 5, 2010 12:05:18 GMT -5
Hi all, new member here, but I've been reading a lot for the past few weeks. Thanks to some help from athos, I feel that I have a better idea of sheiko, but I wanted to ask my question here.
I'm coming back from a knee injury, and I'm about to finish up Smolov Jr. for my bench. Because I am starting light, I'm still making linear gains for my squat and deadlift. My question is, what should I do for my bench?
I know Smolov Jr. is no Sheiko, but I did feel that the higher volume benching was good for me. I'm maxing early next week and I'm hoping for 235-245, so I'm no CMS/MS lifter. So if anyone has an idea, I'd really appreciate the help and once again, this site is awesome and full of knowledge.
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Post by benburgess on Jan 5, 2010 13:50:15 GMT -5
Sorry, im not 100% sure what you're asking.
If i read it right, you are able to do all 3 lifts - correct?
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Post by Deleted on Jan 5, 2010 14:06:16 GMT -5
Sorry, im not 100% sure what you're asking. If i read it right, you are able to do all 3 lifts - correct? Sorry for the confusion. Yes, I am able to do all three lifts, but the reason I'm not doing full blown Sheiko is because I'm coming back from an injury and can make linear gains still on squat and deadlift. I eventually plan on doing full-blown Sheiko. Right now, I'm looking for something to do for my bench, in addition to making the linear gains on squat and deadlift.
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Post by Deleted on Jan 5, 2010 16:22:50 GMT -5
I recently went through something similar but at the time squatting and deadlifting was out of the question so I did 37 stripping out the DL & squat with what I thought was great results. However, as was pointed out by this knowledgeable group, I should have followed it up with 32 to better deload and peak.
It’s kind of funny because I’ve been thinking about running it again but haven’t squatted or deadlifted in almost a year (I REALLY miss pulling as that was my best lift). I was considering just making the DL & squat doable numbers for me and stay on schedule because really at this point just going through the motions is a step in the right direction.
Good luck.
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Post by Deleted on Jan 5, 2010 16:51:51 GMT -5
Chancey, I'm glad to hear that you got great results doing this too. Got a questions, when the bench sessions were split up by squats, what did you do? Did you just do all the bench sets combined or did you do another exercise in between? Since I will still be squatting and pulling, I could still put it in between, but I was just checking to see what you used.
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Post by Deleted on Jan 5, 2010 23:33:42 GMT -5
Why dont you just do cardio, stationary bike or something instead of the squats and deadlifts until you can do full Sheiko,that way your work capacity shouldnt be too far off.
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Post by Deleted on Jan 6, 2010 6:25:43 GMT -5
That's is exactly what I did. On the 2-a-day session I rode the stationary bike for 15 minutes and proceeded on. It was suggested I do lats or upper back wich sound like good advice but at the time I was still trying to concentrate on knee rehab. You should check the comments made on my post "My Sheiko 37 Bench Only Experiment". Maybe it was me just getting my footing back lifting but even stripping out exercises this was grueling. To think I snickered at the weight....
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Post by Deleted on Jan 6, 2010 12:58:37 GMT -5
Thanks for the help Chancey. I think I'll start off with Dave's 13 wk program doing the bench portion. I've got a question about the workouts. Given my situation, on days that the bench is broken into two parts, can I do all the sets together, or should I still break the up and do another exercise in between? Sorry for all the questions, but I really appreciate the help and knowledge from this forum.
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Post by Deleted on Jan 6, 2010 13:56:00 GMT -5
I am still trying to understand Sheiko myself and by no means am I an expert but my gut instinct & experience tell me that you need that break.
Dave's plan seems like a good choice.
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Post by Deleted on Jan 6, 2010 15:12:03 GMT -5
I am still trying to understand Sheiko myself and by no means am I an expert but my gut instinct & experience tell me that you need that break. Dave's plan seems like a good choice. Ok thanks, that's what I thought. I figured Boris Sheiko is a lot smarter than me and he has a reason for everything in his routine, so I better not mess with it. Thanks for the help.
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Post by benburgess on Jan 6, 2010 17:08:36 GMT -5
I am still trying to understand Sheiko myself and by no means am I an expert but my gut instinct & experience tell me that you need that break. Dave's plan seems like a good choice. Ok thanks, that's what I thought. I figured Boris Sheiko is a lot smarter than me and he has a reason for everything in his routine, so I better not mess with it. Thanks for the help. Great call. Do upper back in between bench rounds.
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Post by Deleted on Jan 6, 2010 20:37:34 GMT -5
Thanks Ben. I'll be sure to let you guys know when I start it and how it turns out.
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