A couple of questions

[Deleted]

Hi all,

Just a small introduction, I am a 100kg raw lifter. Best lifts are the moment are 200kg squat, 160kg bench and 245kg deadlift. I have been using the sheiko programs for about 1 year now and I have put about 40kg on my total so I am quite pleased with the results. However, I do have a few questions regarding the program:

1) I know the recommendation is to run 29-37-32 or the 13 weeks program. But can I do 29-37-29-31-32? Volume wise 31 looks similar to 37 but it does give a chance to handle weights 90%+, something that I felt was lacking in 37. I have tried 29-30-31-32. I found 30 way too much and the strength built didn't show in the competition because my back was hurting too much.

2) Is there a reason why 29 has so little regular deadlift? I read that it is suppose to be a deadlift specialization program but to be honest I never felt I got much from it (deadlift wise). Would it be possible to substitute some of the rack pull/ deadlift to knee with regular deadlift? Or perhaps instead of using 29, I can use the reduced volume version of 37 listed somewhere on this forum?

Thanks

[benburgess]

1) Unless your powers if recovery are unreal, I'd say that 4 prep cycles back to back with no deload/peak is probably gonna be too much. Most Ive run was 3.5 an I had to take a deload week. Also, because you keep your maxes the same until you peak you could be wasting some training time, ie. say after the 2nd cycle you'd got 5kg stronger on sq, unless you max/test you wouldn't know this so you'd have your training for the last 2 cycles based on a max 5kg lower than your actual- make sense?

If you have that much time before your next meet and want to use it without 'wasting' 4 wks on the #32, I'd just run #32 wk 1 half way through. This way you make best use of your time an still get a deload and up to date maxes.

2) the reduced vol (820 lifts) #37 worked bullit for my DL so why not. Iirc it has full ROM pulls weekly with pulls to knees and rack pulls alternating weekly

EDIT - oh an honestly i would just go #37 mod, #37 mod, wk 1 #32, #37 mod, #37 mod, full #32

[Deleted]

Thanks benburgess.

I will stick with 2 prep cycle and 1 peaking cycle. I think I will go #37 mod, #37, #32. I don't find it a problem recovering with the full #37.

Just a few follow up questions if you don't mind:

1) Will there be enough deload just doing the first week of #32? I noted that the volume is much lower but the intensity would be quite high as I will be maxing. Are you suggesting to skip the third day of week 1? I like the idea as currently I am not competing (due to work commitments) so I feel that doing a full #32 is counter-productive since my work capacity drops at the end of that four weeks.

2) I am still curious as to whether I can replace #37 with #31, just for some variety. So I would do #37 mod, #31, #32?

[benburgess]

Jan 6, 2010 22:52:27 GMT -5 @hallenbeck said:

Thanks benburgess.

I will stick with 2 prep cycle and 1 peaking cycle. I think I will go #37 mod, #37, #32. I don't find it a problem recovering with the full #37.

Just a few follow up questions if you don't mind:

1) Will there be enough deload just doing the first week of #32? I noted that the volume is much lower but the intensity would be quite high as I will be maxing. Are you suggesting to skip the third day of week 1? I like the idea as currently I am not competing (due to work commitments) so I feel that doing a full #32 is counter-productive since my work capacity drops at the end of that four weeks.

Well doing Wk 1 of the #32 after 2 prep cycles will give you more deload than your previous plan of running 4 prep cycles back to back thats for sure. Yeah do whatever you want with the 3rd session, id just do some stuff to get the blood flowing and help with recovery before you start back on the next prep cycle on th upcomng week.

2) I am still curious as to whether I can replace #37 with #31, just for some variety. So I would do #37 mod, #31, #32?

Of course you CAN, but dont think its a straight swap thats all. #31 is way tougher than #37 and you will find it not that much easier than the #30 in my experience.

[/color]

[/quote]
...