Developmental work

[Deleted]

HI guys,

I've just started Sheiko, I'm on #29 (would go for the 13 week plan but will be working away in 5 weeks time for 2 weeks with no gym access).

What I am wondering is the weights as a rough percentage of Bench to use for the Incline press? Also, I don't have the equipment for Dips available so will be doing a 3 board press instead with 65%.

What worries me after looking through the routines a lot is the absense of upper back work -rows, shrugs etc to balance all the pressing and keep the shoulders healthy and the absence of overhead work -I'm a big fan of pressing weights overhead. If I were to sub in the OHP instead of the Incline, how heavy as a percentage of my max should I go for the 4 sets of 6? Where can I fit in some rows? As a quad dominant squatter would I be fine ditching lunges and doing rows there? I do them fairly sloppy with a bit of leg drive. Or I could do high pulls here or shrugs?

[benburgess]

Not being funny mate but have a read of all the existing threads on the forum and a try of the search function - these questions are asked on almost every 1st post. At least half of them are answered in threads on the 1st page.

If you still have unanswered questions after that then fire away I for one will be happy to help

[Deleted]

Well yeah I've searched and seen questions from before (hence the board press for dips) but no real answers about percentages for Incline work, just vague references to not killing yourself on them, which is a wee bit subjective. If I've managed to miss something by just searching for the word 'Incline' a link would be great. I haven't done an incline press in, at a conservative estimate, at least a decade, hence the need for advice.

My reasons for rows are my shoulders complain if not kept in balance with my pressing, and I'd like to keep the GMs in so the only spot I can see which I could squeeze them in is instead of lunges. Snatch grip high pulls are listed as developmental for the squat as well in a post but that's the first time I've ever heard of a high pull described that way. I guess I will keep the lunge here then and leave rows out and if I start getting shoulder pain again go back to the drawing board.

[Deleted]

Now I'm not a sheiko expert, but if you are going to do the 3-board presses at 65%, why not just do the 4x6 of incline presses at 65%? I would think that would allow you to get some work in, but not hurt your progress on flat bench.

I'm not sure about the rows though, but looking at how successful Sheiko lifters are, I doubt you will develop any imbalances, especially in only a 4 week cycle. Hope this helps some.

[joeldibattista]

If there are no percentages, it should be done by "feel" and no where near failure. Just work up to a set of moderate 6s and do 4 sets. On the grand scheme of things it's not going to make a big difference. 60% of your bench press might be a good start I guess.

With the dips, they're your upper body SPP, so change them to suit your needs. A 3 board isn't going to be much help for a raw bencher usually.

[benburgess]

Jun 22, 2010 14:32:22 GMT -5 @meatfish said:

Well yeah I've searched and seen questions from before (hence the board press for dips) but no real answers about percentages for Incline work, just vague references to not killing yourself on them, which is a wee bit subjective. If I've managed to miss something by just searching for the word 'Incline' a link would be great. I haven't done an incline press in, at a conservative estimate, at least a decade, hence the need for advice.

My reasons for rows are my shoulders complain if not kept in balance with my pressing, and I'd like to keep the GMs in so the only spot I can see which I could squeeze them in is instead of lunges. Snatch grip high pulls are listed as developmental for the squat as well in a post but that's the first time I've ever heard of a high pull described that way. I guess I will keep the lunge here then and leave rows out and if I start getting shoulder pain again go back to the drawing board.

Answers generally here:

bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=436

FYI lunges are developmental SPP for the DL and inclines are probably developmental SPP for the bench. If you want you can therefore sub with anything on the corresponding list in that thread.

But don't sub for excersises that you LIKE, sub for ones that you NEED.

Re. Rows, I have a similar shoulder issue re. balance. I therefore do rows as DL developmental SPP on day 2 & use some rvs flyes as a sub for rg flyes on Day 1.