Sheiko 29,30,31,32

[Deleted]

Are these programs designed to be run in succession over 16 weeks.
Or would 3 prep programs be too taxing.

[joeldibattista]

They are meant to be run together, but I would be well wary. More is not always better as I learnt, #30 & #31 are pretty nasty.

[Deleted]

ya i saw them and they are far more intense then 29 so thats why i was wondering if 29 was meant to be kind of an intro to the volume to prepare you for 30 which would prepare you for the intensity of 31.

[deathevocation]

Looking at the matrix which shows the % and amount of lifts, 31 and 37 don't seem that different. 30 and 40 look hard and 39 doesn't seem to far off 29. Joel - can you give your thoughts on the 31 and 37 comparison?

[joeldibattista]

I think on paper, #31 looks similar to #37 due to the final week being relatively low volume as it begins to taper down for #32.

The first three weeks look properly exhausting.

Having said that, I haven't run #31, only #30. It didn't work out well for me, but everyone is different I guess.

[Deleted]

At your good level you could think to do 29, 30, a week or 2 of deaload at 75% with low volume, then 31. Sheiko design them to work together. But this programs are drawn for beginner lifter. For a beginner high % are less stressfull.

[Deleted]

Adogruzza - curious as to your thoughts... if someone only had 8 weeks before their next meet, what programs would you put together for an experienced lifter? 31 and 32? 37 and 32? Maybe 29 and 32? Thanks.

[Deleted]

30 and 40 are absolutely brutal. Just look at Wednesday of the first week of 40 and that will tell the tale.

[Deleted]

taking 29 and 32 or
37 and 32

there is less difference than we could think. (try to understand my english).
It's depend on what you have done before.
For a well trained lifter, coming from a week of deloading volume and intensity for me the best is
31 and 32.
But, it's depend.

[Deleted]

Jul 9, 2009 9:39:36 GMT -5 @adogruzza said:

taking 29 and 32 or
37 and 32

there is less difference than we could think. (try to understand my english).
It's depend on what you have done before.
For a well trained lifter, coming from a week of deloading volume and intensity for me the best is
31 and 32.
But, it's depend.

Thanks for your reply adogruzza, I was kind of thinking the same.

[Deleted]

thanks for all the responces

[Deleted]

Adogruzza - what are your thoughts on the CMS-MS cycles for someone who is an experienced lifter, but new to Sheiko? My concern with some of the numbered programs (29, 37, etc.) are that they were created for rated/beginner lifters, as you said, and the high numbers are less stressful to them. In your opinion, do you think CMS-MS is too much for someone who hasn't spent that much time doing Sheiko? Thanks for your time.

[Deleted]

I think that CMS program as much more NBL, but every training day is (generally) shorter compared to a #31 or #30.
So what is much stressfull? + 1 training day or longer training session?

It's depend on athlet. I got some young CMS that cant manage too long training session, but could train gaining results 6 days a week. Other the exact opposite.

So what is an experienced lifter?
SOMEONE WITH GREAT TECHNICAL ATTITUDE (quality lifting and high speed with hig %)
That is much more important than result in KGs, wich could be determined by genetics or steroids more than everything else.
So an experienced lifter could without fear try a CMS training plan, BUT he need to start with 2 or so weeks of introduction, something like the one written by dave bates in his 13 week training plans.
Just my idea. Sorry for answerin so late.

[Deleted]

Thanks adogruzza, that makes sense. Your input on this site is truly appreciated!

[Deleted]

When would you test on this sequence ? Would it be after every plan and then, if you PR, recalculate your % to the new PR?
In the past i have ran #29 and then the 5 week comp plan with a skills evaluation on the second week.If i PR at the meet then this would be my starting weight for my next plan.
At the moment my next meet is not until 2010 so i thought i would run the sequence #29,#30,#31 and then start again with #29 and the 5 week comp plan. I have already started with #29 but do i test at the end of #29 or after #31?

[joeldibattista]

That does my head in a little johny, but I would run:

#29 > #30 > #31 > #32

The #32 being a comp cycle where you would do a skills test at the end. Bear in the mind that the #30 and #31 are pretty full on and when I ran them last I actually got weaker. If the #29 is all you've ran in the past, I would suggest running the #37 back to back and testing, or better still, Dave's modified #37 which you can find on this site.

Just my opinion of course.

[benburgess]

Sept 5, 2009 6:13:54 GMT -5 joeldibattista said:

Just my opinion of course.

Its a good one though

Either:
#37, #37, #32
or
#29, #30, #32
or
Daves 13wk

would be my suggestion

[deathevocation]

I'm seven weeks into 37/37/32 and am thinking of adding another 37 making it a 16 wk program. The reason being is that between week five and six, I had to take near on a week off due to work. I won't change the maxes if I do the third block, will be interesting to see how I go in 32 if I add the extra month.

[Deleted]

Thanks for the replys guys. I like the look of the 37/37/32 so i think i'll go for that, test after, and see how i get on.

[joeldibattista]

Sept 5, 2009 20:56:18 GMT -5 deathevocation said:

I'm seven weeks into 37/37/32 and am thinking of adding another 37 making it a 16 wk program. The reason being is that between week five and six, I had to take near on a week off due to work. I won't change the maxes if I do the third block, will be interesting to see how I go in 32 if I add the extra month.

I think the only thing doing an extra prep block will do is cause you to build more strength.

Aside from it boring you to death, I don't see any reasons not to run another prep block.