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Post by biglarge on Apr 29, 2012 14:23:03 GMT -5
i actually like that better; but I added that up and it was 20 weeks?
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Post by biglarge on Apr 27, 2012 22:31:48 GMT -5
would it be a good idea to slightly adjust my maxes before the second run of 37(some say yes and some say no)? Thank you for your time and reply. I would run 29-37-?-32. I put the ? in there since I dont think you would HAVE to decide right now what you want to do, and could make that decision when it comes. If you feel that the volume is difficult, but you are getting stronger (or weights arent challenging)... then do 37 again and up your maxes by 6lbs. If you feel the volume isnt challenging enough, but the weights are, then perhaps do 31 and keep your weights the same. I've only run sheiko 3 times, so I am relatively new... but I think this is a logical approach.
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Post by biglarge on Apr 11, 2012 13:15:16 GMT -5
What if you're NOT comfortable skipping skills day - what then?
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Post by biglarge on Mar 26, 2012 12:41:41 GMT -5
i thought stuff in the 5 rep range was supplemental SPP, and in the 8-10 rep range was developmental SPP? I guess i'm mistaken.... i thought GPP was stuff like sprinting, basketball, etc etc.... not actual weightlifting. I dont think i'm ready to range the core exercises just yet.... but switching things like the lunges to hip thrusts, and maybe dips to close grip bench....
I do like the idea of adding chains on the second time I bench!!
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Post by biglarge on Mar 22, 2012 14:23:51 GMT -5
My sticking points are Squat: half way up Bench: last 1/3, lockout Deads: off the floor
I had been doing Step-ups, flys, close grip bench, and good mornings for SPP. I think there are better options than this. Are flys and step-ups really important when my speed out of the hole/off the chest is good?
Was thinking maybe hip thrusts for squats, press/dips for chest...?
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Post by biglarge on Mar 21, 2012 2:12:10 GMT -5
Thanks for the feedback and congrats on your PRs. I am quite suprised you felt as strong at skills evaluation as the comp as that is a long, hard prepatory cycle you ran! 37/31/32 looks like a good sequence IMO. I was a little surprised myself! Yeah I was planning on 37/40/32 or 37/31/32, thanks for the input!
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Post by biglarge on Mar 21, 2012 2:11:10 GMT -5
I experienced the same thing on deadlift. Below my knee was always my week point. after doing Shieko it became my strong point. 2 exercises is shieko address this -- deadlift to knee and block deadlifts or pin deadlifts (where you start pulling from just below the knee) Btw well done for your results. Pls give us more feedback on program 30 - was it as hard as some lifters find it? I only did Wk3+4 for #30, and yes, it was very challenging. Wk3D1 was the hardest workout i've done, and it took 3 hours to complete. On #30 is the only time I actually got sore. and i'm a fat 238lbs
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Post by biglarge on Mar 19, 2012 14:16:05 GMT -5
I ran 29-37-30(last 2 weeks)-32
- 4 months ago I did 495/330/530 -1355 with NO knee wraps - Skills day I did 520/350/555 - 1425 with wraps - Meet day I did 529/331/562 - 1422 with wraps (2 red on 353 bench)
Thoughts:
- I started my maxes conservative on #29 and added 5lbs to all my lifts so that I ended on #30 with my TRUE maxes. I also changed my maxes on #32 to reflect my strength gains
- Wondering how necessary #32 is.... I didnt feel any stronger on Wk4 than on Wk1. - Not sure how to calculate my "raw" squat for my next Sheiko cycle since I used wraps - 331 bench was easier than my 309 bench :confused: - Need to address where I put my feet on bench so I dont lift my butt - Sheiko deadlifting DOES work. - My previous weakpoint (right below knees) appears to be my strong point now. I wonder if this is from all the deadlift-to-knees
-2nd time running Sheiko...
Nationals is in 12 weeks. Now what? Maybe 37-30-32 ...
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Post by biglarge on Feb 17, 2012 23:38:39 GMT -5
My normal routine:
90min before: solid carb/protein meal 15min before: preworkout supplement (caffeine,creatine,bcaa's,etc) 01min after: PWO shake of 50g carb/50g protein
I recently started adding 10g BCAAs with gatorade halfway through. This has noticeably increased my training endurance and focus.
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Post by biglarge on Feb 17, 2012 23:33:29 GMT -5
Just completed 29-37 and 2 weeks of 31. I start 32 on Monday.
I recall hearing some people only like to go 95% on the skills day. What is the current opinion on this?
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Post by biglarge on Dec 13, 2011 16:23:29 GMT -5
I like the looks of that. Out of all my lifts, Bench is the worst and i'm digging the volume/intensity in week 3 of #31 for Bench.
I'll run this and report back! Thanks for the quick response
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Post by biglarge on Dec 13, 2011 15:44:38 GMT -5
I'm a Rated/Level 1 lifter. I just started #29 yesterday (Second time with Sheiko), and plan to run 29-37-32. This is 12 weeks long, but my competition is 14 weeks out.
I need to add 2 weeks obviously. Considering repeating 2 weeks (somewhere) on 29 or 37 or adding in 2 weeks of 30 or 40.
Advice?
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Post by biglarge on Feb 5, 2011 16:06:42 GMT -5
Thanks for the response. If I decide to cut i'll prob use the reduced volume routine.
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Post by biglarge on Feb 4, 2011 3:13:26 GMT -5
As the title says, im new to Sheiko and this forum. Looking for a little guidance please!
A little background on me first: I'm 28 years old and am 6'0 223lbs. Best gym lifts are 440/350/500 - 1290lb total, raw. I only lift raw. I was a bodybuilder for 8 years and have been powerlifting for 2. Been using west side for the last year. My first powerlifting comp is with the AAPF in March in the 220lbs class.
Westside has not been working well for me at ALL. I've recently gotten the best gains of my life for deadlift using the Magnusson/Ortmayer DL routine. I recently got a 25lb gain on my bench using Smolov JR. Conclusions: Volume works well for me. This is why I want to start using Sheiko.
After my PL comp in March i plan to run 29/29/32, unless anyone suggests otherwise. I've looked at the reduce volume routine, and i think I am very capable of handling more. After all, Smolov JR didnt kill me, and was actually easier than I expected.
I'm getting a bod-pod test done in a few weeks. After I get an accurate number on my BF% I will decide if I want to cut to 198 and compete or stay at 220.
A few questions to start.
Q1: Based on my numbers, do you recommend a numbered routine, or the reduced volume routine?
Q2: Can I cut using a sheiko routine? (I cut from 242 - 218 3 months ago with zero strength loss using west side and a CKD diet).
Q3: I have the Sheiko spreadsheet already. On 29, for the unhighlighted parts (i.e; pushups, flies, lunges, etc etc) what sort of weights/intensities should I be looking for?
Q4: For my GPP day (saturday) I am confused on what a typical workout should look like.
Any other suggestions and tips?
Thanks to everyone.
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