0ni
Newbie
Posts: 45
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Post by 0ni on Dec 30, 2011 2:25:53 GMT -5
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0ni
Newbie
Posts: 45
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Post by 0ni on Dec 22, 2011 1:42:51 GMT -5
Basically with no meet in mind you would be best off alternating accumulation & intensification phases. Now, I'm not really familiar with Sheiko routines, although I understand the science and theory behind it incredibly well so can't give exact recommendations on routines but I would suggest:
Start with an introductory month (29) After that, pick a month cycle where the volume is high and intensity is low(er). Remember, intensity is the average (mean) % of max used. So don't look at overall reps but instead where the most work at lower % of max is used. Then I would move onto a cycle with lower volume and a higher percentage of the load at a higher intensity. Afterwards I'd perform a 1 week deload followed by a skills test, repeating this cycle over and over again until a month before the meet when you'd perform a peaking cycle
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0ni
Newbie
Posts: 45
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Post by 0ni on Sept 8, 2011 5:46:10 GMT -5
Ok thank you, that makes a lot of sense. I am thinking maybe swapping out the db flies for db rows or face pulls then.
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0ni
Newbie
Posts: 45
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Post by 0ni on Sept 8, 2011 3:04:09 GMT -5
Ok, I have read that thread, but I don't see how adding chin-ups between sets would be a "very very bad idea". I am very proficient at chins so I doubt 100-odd reps a week would negatively effect my training. Can you explain why it is a bad idea?
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0ni
Newbie
Posts: 45
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Post by 0ni on Sept 7, 2011 7:52:58 GMT -5
I noticed that there is no upper back or lat work in Sheiko. What do you normally do for it? I was thinking super-setting all the pressing with chins for equal reps. So that's a chin-up for every rep of bench press, incline press and dumbbell presses - but not flies as I am under the impression that they are used to stretch out the pecs more than build muscle.
Thanks
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