Can sheiko be used for weaknesses?

[Deleted]

I am weak at lockout on both bench press and deadlift (where the suit stops working). At this stage I do not think that deadlifts to knees will help much and a specific focus needs to be placed on these weaknesses.

Can this be done using Sheiko?

Edit: I had a comp yesterday and although it did not go very well (because of said weaknesses) I did learn what I need to work out for the next comp in twelve weeks. I also learned that when you lose 4kg your bench shirt does not work as much.

[joeldibattista]

Yes you can. Sheiko himself says in his book that you should customise the template to suit. I think the key is only changing one thing at a time and running it for a full block to assess wether it has worked or not.

Substituting in board presses for a second bench movement or directly after your shirt work is pretty common and has worked well for me.

[Deleted]

Feb 28, 2010 18:02:35 GMT -5 joeldibattista said:

Yes you can. Sheiko himself says in his book that you should customise the template to suit. I think the key is only changing one thing at a time and running it for a full block to assess wether it has worked or not.

Substituting in board presses for a second bench movement or directly after your shirt work is pretty common and has worked well for me.

Did you base your board press on your shirted max or did you test your board press max?

Also if I get stuck at 5 inches off the chest would a 2 board be best?

[benburgess]

Hey Dokola

I would say have at least one of your bench sessions using a 2 board and based off your shirted max. You may have to base it on shirted max -10 or -5kg depending on how the numbers come out.

For the pull the best thing that helped my lockout (conventional this is) was pulls against bands. What i would do is drop the pulls to knees and do full ROM pulls and pulls off boxes every week.

For the full ROM pulls i would reduce your max by ~5-10kg and pull against bands every week, same %'ages reps and sets.

EDIT - Dont forget that you can also tailor the SPP excersises to your needs. So if you think say RDLs against bands will help your lockout more than seated GMs then make that switch.

[joeldibattista]

Mar 1, 2010 3:39:43 GMT -5 @dokola said:

Feb 28, 2010 18:02:35 GMT -5 joeldibattista said:

Yes you can. Sheiko himself says in his book that you should customise the template to suit. I think the key is only changing one thing at a time and running it for a full block to assess wether it has worked or not.

Substituting in board presses for a second bench movement or directly after your shirt work is pretty common and has worked well for me.

Did you base your board press on your shirted max or did you test your board press max?

Also if I get stuck at 5 inches off the chest would a 2 board be best?

I initially used a 3 board which I based off my shirted max. I've since switched to a 2 board and am using a theoretical max that I think is pretty bang on.

I believe Eric posted on EFS a while back saying that the Russians found that you should base partials below your sticking point. I get stuck around 5-6 inches as well, so I've been using a 2 board (3.5") and it seems to be working well.

[Deleted]

Mar 1, 2010 4:27:20 GMT -5 benburgess said:

Hey Dokola

I would say have at least one of your bench sessions using a 2 board and based off your shirted max. You may have to base it on shirted max -10 or -5kg depending on how the numbers come out.

For the pull the best thing that helped my lockout (conventional this is) was pulls against bands. What i would do is drop the pulls to knees and do full ROM pulls and pulls off boxes every week.

For the full ROM pulls i would reduce your max by ~5-10kg and pull against bands every week, same %'ages reps and sets.

EDIT - Dont forget that you can also tailor the SPP excersises to your needs. So if you think say RDLs against bands will help your lockout more than seated GMs then make that switch.

How much band weight would you recommend (165kg unequipped deadlift), is it a percentage of the raw max? I have not used bands before.

I have made the second bench presses 2 board presses based on equipped max.

[benburgess]

It depends on so many things, the thickness of the bands and how you set them up mainly. I don't think you need a LOT of band tension at the top, I would recommend setting them up so that they are adding ~10kg at the top then reduce your max to 160 & base it off that.

Personally I stand on a red iron woody band with each end of the band looped over the centre of the bar...difficult to describe but it probly adds 15kg at the top and it's made a huge difference to my pull.

[joeldibattista]

Mar 1, 2010 6:50:42 GMT -5 @dokola said:

Mar 1, 2010 4:27:20 GMT -5 benburgess said:

Hey Dokola

I would say have at least one of your bench sessions using a 2 board and based off your shirted max. You may have to base it on shirted max -10 or -5kg depending on how the numbers come out.

For the pull the best thing that helped my lockout (conventional this is) was pulls against bands. What i would do is drop the pulls to knees and do full ROM pulls and pulls off boxes every week.

For the full ROM pulls i would reduce your max by ~5-10kg and pull against bands every week, same %'ages reps and sets.

EDIT - Dont forget that you can also tailor the SPP excersises to your needs. So if you think say RDLs against bands will help your lockout more than seated GMs then make that switch.

How much band weight would you recommend (165kg unequipped deadlift), is it a percentage of the raw max? I have not used bands before.

I have made the second bench presses 2 board presses based on equipped max.

How many Sheiko cycles have you run before?

[Deleted]

I have ran it continually since the start of last year.

I have run a fair few of the non rated routines like #29, #30, #31, #32 and #37.

I have used the 13 week equipped cycle (on this forum) for my last comp.

[joeldibattista]

How has your progress been?

[Deleted]

Mar 2, 2010 6:35:06 GMT -5 joeldibattista said:

How has your progress been?

Unsure of squat and bench press due to equipment but I gained 30kg on my deadlift last year.

Deadlift: 135kg > 165kg