Sheiko question

[Deleted]

I have been reading a lot about Sheiko. I used to be a Westside style guy but after working with Al Caslow I have decided that a wave loading type of thing is the way to go. I have some questions for those who are much more knowledgeable than I.....

1. What is the "magic" to the Sheiko routines? Is it in the rep ranges, the percentages? The frequency? The Volume? What makes it work?

2. i know we base our numbers on the current maxes but how do we know we are progressing? Are we suppossed to test our maxes after a run through however many routines? Do we run through some routines then run through them again with a hypthetical increase on each lift? How do you guys do it?

3. I assume I am correct on this one but just to be sure...if I am using any gear during a cycle, I should base my numbers on the maxes with said gear, correct?

4. Would something like the following work?...

Weekday
1. Squats-Briefs-Sheiko
2. Bench Press-Sheiko Pyramid
3. Squats-Raw-Sheiko
4. Abs
5. Calves

Saturday
1. Deadlifts from the floor-Sheiko
2. Back Exercise
3. rack Pulls-Sheiko
4. Biceps

Sunday
1. Bench Press-Shirted-Sheiko-Possibly using boards
2. Squats-Raw-Sheiko
3. Bench Press-Raw-Sheio
4. Flyes
5. Abs
6. Calves

My plan would be to follow the Sheiko percentages,sets and reps starting at #29 and work my way through them until a meet was 5 weeks out and then follow a 5 week competition cycle using the same template but using the percentages in the comp cycle. I am really straped for time and this fits my schedule very well. The problem is most Sheiko routines are an every other day thing and two of my days have to be Saturday and Sunday. Would this make sense or am I way off base in how this works?

Thanks for future answers. By the way, I'm new here.

[benburgess]

Welcome on board mate. Lots of questions there... You will get good answers to them all on here, ive had a stab at a couple all i got time for right now sorry

Jul 3, 2009 22:19:34 GMT -5 @obrnpwrlftr said:

1. What is the "magic" to the Sheiko routines? Is it in the rep ranges, the percentages? The frequency? The Volume? What makes it work?

A lot of things...the russians found that a relative intensity (reps x %ages divided by total reps) of around 70% was most conductive to building strength...this was tested on thousands of their athletes. Also most people report that drilling the 3 competition lifts again and again really improves their form on the big 3. That is a common comment on this board.

2. i know we base our numbers on the current maxes but how do we know we are progressing? Are we suppossed to test our maxes after a run through however many routines? Do we run through some routines then run through them again with a hypthetical increase on each lift? How do you guys do it?

Run up to 2 prep cycles (4 wks each) then a comp cycle (4wks). You then base your next prep cycles off the maxes you set at the end of your comp cycle.


3. I assume I am correct on this one but just to be sure...if I am using any gear during a cycle, I should base my numbers on the maxes with said gear, correct?

Yeah. Use realistic maxes too, although the working set %'ages look low at first the fatigue from the volume builds up quick,.

[Deleted]

Thanks for the reply Ben. Assuming I run the cycles with the correct percentages in a sensible order would my template work? I would just plug in the percentages where needed. Following my template I will still be following the standard squat 2x and deadlift once a week. the only thing tat would be different would be bench where it would only be trained twice a week. Or would it benefit me to throw in a short session, when possible, of an extra bench day?

[benburgess]

Jul 5, 2009 22:28:56 GMT -5 @obrnpwrlftr said:

Thanks for the reply Ben. Assuming I run the cycles with the correct percentages in a sensible order would my template work? I would just plug in the percentages where needed. Following my template I will still be following the standard squat 2x and deadlift once a week. the only thing tat would be different would be bench where it would only be trained twice a week. Or would it benefit me to throw in a short session, when possible, of an extra bench day?

Well obviously its not ideal mate, to train 3 days/wk the best way is to have at least one rest day between training days but needs must - overcome, right?

I know what Dave would say he would say why are you dead set on changing from the original cycles so much - you are choosing your own excersises a lot and you dont have any of the SPP work in there (i.e. the light GMs, RDLs etc.). Also #29 is a deadlift specialisation prep cycle i would go with Daves 13wk beginner routine. But I understand you want to use your equipment and I get dropping the bench on the Sat and replacing it with back work so you are fresh to bench Sunday...

I would go something like:

Weekday

Eqp Sq
Bench raw
Raw Sq
Two SPP excersises e.g. hypers and RDLs or maybe one but with an extra 2 sets
Upper GPP e.g. flyes

Sat

DL as prescribed
Upper back
DL as prescribed

Sun

Shirt Bench
Raw sq
Raw bench or raw boards
Upper GPP (e.g. flyes)
Two SPP excersises e.g. hypers and RDLs or maybe one but with an extra 2 sets

I would use all the %'ages from daves 13wk beginner equipped routine you can find it on this site...they will look quite low but the fatigue will build up quick. That will take you right up to your meet.

Try not to change things to much the cycles written by Sheiko are tried and tested and work everytime i changed too much it worked worse only thing i change now is some excersises that are important for eqp work like board press.

[Deleted]

That is very helpful. I think I was on the right track but you helped tie up a few loose ends. Why do you do SPP exercises for squats and GPp for bench instead of one day doing SPP for bench and gpp for squats and switch them on the other day? I appreciate the help. I have a hard time following cookie cutter programs and I get bored very quickly so this tends to go better if I am able to switch up at least some part of the program.

[Deleted]

the magic is neurological skill impruvement.
As you see, al Russian lifters looks like lifting machine. Even if in Powerliftingwatch.com all people loose time saing "russian are cheaters, russian dope, russian evil". No one look at not only how much weight but also how (tecnically) they lift.
That's where their total dominance.

[Deleted]

very well put

[Deleted]

So basically, it is doing the lifts over and over that makes it work. Like I said in my first post, I had trained Westside style for a long time so I can compare the two. Westside uses the assistance work to make you strong, the max effort work to allow you to strain through the heavy lifts and the dynamic work to make you explosive. Sheiko uses the main exercises to make you strong and a better lifter.

So the arangement of the exercises in a given routine isn't the biggest factor. It is doing the lifts often that is the key which is why there are two squat sessions in one workout for example? So my routine would work if I use the right training percentages?

Another question...I compete in double ply gear. How would that affect my training? I was looking at the 13 week cycle with gear. On squats for example should I do the regular stuff in briefs and add my suit for the geared work?

Thanks to everyone for all the help.