New to Sheiko

[Deleted]

I've been hearing a lot about sheiko lately and I'm thinking of giving it a go after my next comp at the end of Nov.

I have a couple of 'newbie' questions:

1. The 1rm's used in calculating percentages is taken from raw or equipped? If equipped can I just use my last comp numbers? Otherwise I have to do some assessment for raw?

2. The definition of raw being with belt & wraps or nothing? or is it personal choice?

3. Prog 29 is the best place to start?

4. My squat lags behind my deadlift, is there a program that will address the squat specifically?


My best in comp to date is 140/85/185 (308/187/407)

Thanks in advance
Vicki

[joeldibattista]

Vicki,

1. If you look at Dave's latest routine (see thread "12 wks Reduced volume equipment cycle") - you will see there are entries for both raw and equipped maxes. You need both to run an equipped cycle as there is still quite a bit of raw work. Personally my raw maxes are estimated, although I've got a pretty good idea of where I'm at as I've been running Sheiko for a while.

2. Personal choice. SP and I have been using knee wraps for our squats on Day 3 and find it works well. For this day we add ~20kg to our raw squat max. We also use a belt for squats and pulls for the lifts at 70% and above. Seems to be a good compromise.

3. No, Dave's routine mentioned above is the best start. It's a 12 week cycle.

4. Definitely Dave's routine (which is based on #37). I don't know anyone who's done it and their squat hasn't gone up.

Good luck.

[Deleted]

Cheers Joel,

I've downloaded the spread sheet and taken a quick look and it looks not too hard - on paper.... I love a challenge :-)

What, if any, back work is done? Outside the programs or not at all?

Thanks again

[benburgess]

You have 6 excersises a week that you get to 'choose' whats suits your needs best.

Upper GPP every session

Developmental SPP every session

The usual things written in the cycles for the Upper GPP are things like flyes and dips.

The usual things for Dev SPP are GMs and RDLs. If you feel you absolutely have a glaring weakness in your upper back then make one of these 6 excersises an upper back movement (propbably the SPP on DL day).

Having said that most people gain very well without any specific 'back' work...most weeks you are likely to be doing 15-20 sets of DL and probably 50 stiff legs.

[joeldibattista]

I remember Eric saying on EFS that the back work question was the thing he got asked the most.

Like Ben says, your back gets a lot of work from all the pulling, SPP etc. Run it as written and see how you go - if you really feel like your back strength is holding you back, you can add something in.

[Deleted]

I feel my lower back is quite strong, it's my upper back and lats for benching that I have concern about. eg. My raw bench is 75kg and shirted 85kg - I am not able to keep my upper back in position with the shirt on.

The program calls for me to do shirted bench with 63kg - I dont think I can touch with less than 75/80kg so should I keep pressing raw until I need to use the shirt?

Thanks

[joeldibattista]

I use a shirt that is a size bigger than my comp shirt for training in. That allows me to touch with 70%,.

Other than that, you could use your tigher shirt and just take the weight down as far as it will go, but I agree that is not ideal.

If you're not near a comp you could also swap the shirt work for some benching with bands or chains perhaps.

[spsfw]

Hey Vicki,

If you don't have any comps in the near future after your Nov one I would recommend running through a simple template raw with estimated numbers- or going in a week after your comp and testing your raw numbers.
If you get the chance feel free to drop by Apollo and work in for a session, fire questions at us etc.
I personally don't get to touch weights till I get to 90%, so I just do the best I can with whatever weight I am using.

[Deleted]

I did as SP mentioned and ran a raw cycle to start. I did sheiko 29, 37, 32.. So it was 12 weeks similar to doing Daves 12 week (i think Daves is way more suited to someone with a job and life outside of gym who gets tested if you see my point) Seriously it was the best thing i ever did with regards to powerlifting! A new beginning so to speak! The raw work strengthens any weaknesses that the suits neglect and your technique will improve out of sight. You will feel very at home under a loaded bar after all that! And having the Apollo crew to help as well all i can say is GO FOR IT!

[Deleted]

Thanks SP, I'm having one-on-one's with Martyn to sort out my bench technique so you'll probably see me more and more at Apollo.

Aaron - 90% of my training is raw I only use equipment for a few weeks prior to a comp - sometimes I think this works against me as I dont seem to get the best out of the equipment simply due to 'lack of experience'.....

[Deleted]

I used to feel like that in the old periodisation days. Thats one beauty of the Sheiko system with Daves programs they give you a lot of time in the equipment. So even if you do the all raw as SP says then lead up to a comp with equipment you will be much more comfortable in the equip than you are now come comp time. Good luck with it all mate you will find these programs fun and rewarding!