Back to back cycles

[Deleted]

Hi all,
new here and sorry if this has been covered in another thread I didn't find one.

I've heard rumblings around the net of stringing sheiko prep phases together. For example, 37-37-37 just adding weight each cycle thru instead of doing a comp phase. Anyone have experience with this that would care to comment on it? My concern is that you'd burn out into the second or third run thru and overtrain?

This makes sense to me if it's workable, if one doesn't want to compete or test maxes. I had thought maybe throwing in a conditioning week (70 x 3x3 as in the 13-week cycle) after each #37 cycle might be enough of a deload to keep running cycles back to back. I'd even thought about doing some speed/DE only work for a week to recover a little while still getting a training effect.

I welcome learning from you sheiko vets so as to not waste my time spinning my wheels.

Thanks, Jay

[joeldibattista]

Running prep cycles back to back is fine, for instance Dave's 13 weeker is basically 37-37-32. I was talking with my training partner the other day and we botha agreed that when we've done long preps that we've made the best progress. I would say that running 37>37>37>32 would be a good option for a rated lifter. I think there would be a limit to how many prep cycles you could run without testing your maxes though, otherwise you may not realise your strength gains. 12-16 week cycles appear to be the norm. 29>30>31>32 is a 16 week cycle for a level 1 rated lifter for instance.

I would say that you should keep your max the same throughout as you will accumulate fatigue along the way and the training effect will increase each cycle. I don't think there is a need for a deload week unless you are seriously burnt out.

"Overtraining" is something that I don't suscribe to that much anymore. I have now run many Sheiko cycles and in hindsight, my best PBs have come from cycles were I was extremly beat down, especially towards the end of the cycle.

What is your best raw total and bodyweight? Have you run Sheiko or another high-volume program before?

[Deleted]

Thanks Joel,
I'm actually a recently reformed wanna-be bodybuilder. I have always leaned more toward strength as a general goal but did so ineffeciently with mostly poorly designed bodybuilding programs.

That said, I have done some great programs but not high-frequency dual-factor strength programming. Poliquin's AGVT (basically a linear 10x5->10x4->10x3 once every 5 days cycle). I've done a couple intentional overreaching programs as well - basically beat yourself into the ground for 2 weeks and then take 5 or 6 days off to recover.

So there's some background...only been deadlifting again for about a year or so as I've been gradually been moving more toward a weightlifter mindset.

Right now I'm doing the Periodized 5x5 and having decent results so far. I have been, however, reading about sheiko and been tempted to try it for about a year now. I've seen several people mention just running #37 repeatedly and yet other talk about doing only 1 prep cycle before peaking so I wanted to get an opinion.

My raw lifts are about 370 bench, 440 squat and 485 deads at 201lbs. I just dieted from a chubby and weak 255lbs. Sorry for all the rambling

[Deleted]

Oh and I think very differently about overtraining than I once did as well. However, Sheiko with it's nonlinear wave-like volume and intensity structure is different from anything I've done before and confuses the simple mind of a former meat-head like myself.

What, no pumping your biceps with 80 types of curls and then taking a month to recovery? Me no get it!

[joeldibattista]

I was just asking as it has a bearing on which routine you should follow. Your numbers add up to be a level 2 rated lifter, which means that #37 would be right for you. Some good info on lifter ratings here:-

www.t-nation.com/free_online_article/sports_body_training_performance/sheiko_shakes_up_powerlifting

I would suggest running Dave's 13 week program on this forum. It's basically two #37 prep cycles back to back followed by #32 which is a peaking block.

[benburgess]

Awesome imput from the Beast Battista/

Jay I would just add this - as the Sheiko method is all about fatugue accumulation it is always advised to keep your maxes the same through the training cycle...despite getting stronger you are likely to find (say) 80%x5x3 easier on wk1 than on (say) wk10.

However, you should be getting stronger, so it is always advisable to run a peaking cycle at some point so you can see how much stronger you've got and set new maxes accordingly. Otherwise you could eventually be training using a max which is actually below what you're capable of. Does that make sense?

I think 3 prep cycles then a peaking cycle (doenst have to be a full 4wks) is ideal, i wouldnt go over 3 months without testing.

[Deleted]

Makes perfect sense. Thanks alot guys for the advice!