Bands and Chains

[Deleted]

Has anyone incorporated bands and chains in Sheiko routines? I know Sheiko works for raw and single ply guys but the strength curve for a multi ply lifter is pretty much the opposite of a raw guy. For instance, for a multi ply guy the weight is easiest at the bottom and harder at lockout whereas for a raw guy the weight is hardest at the bottom and easiest at lockout. Would using bands and chains with Sheiko make it more applicable to a multi ply lifter? If so where would you fit them in?

[joeldibattista]

I lift single-ply and use both chains and bands.

Bench wise, I've had best results using around 20-30kg of chain, which ties in with the carryover I get from the shirt. This means I'm still using a bit of bar weight.

Last cycle I tried using doubled mini bands along with 20kg of chain and that seemed to work well for brining my top end up. I've dropped them this cycle as I need to work on the middle part of the bench.

I've been doing reverse band deadlifts for a while now instead of rack pulls. I use a heavy band and it gives about 50kg at the bottom, so it overloads the top quite a bit.

[Deleted]

So how do you use them with Sheiko? Do you count the amount of weight the bands or chains provide into the weight you are suppossed to use or in addition to it? For example, if you are suppossed to use 400 in the squat do you use 400 bar weight + bands or bands+bar weight=weight you are suppossed to use?