Starting Sheiko, Level 1 lifter

[Deleted]

Sheiko has always intrigued me. After a little more than a year of 5/3/1 and ten years of conjugate method before that, I'm ready for a switch. I've totaled 1444 at 242 raw, so I guess that puts me at a level 1 lifter. I don't have a particular meet in mind (might do one in November or January), but I just started #29 on Tuesday as I understand that's where most folks start. Any thoughts on how I should string some cycles together if I'm aiming for 12-16 weeks before I test maxes again?

Also, there doesn't seem to be much lat and upper back work in any of the cycles. Do folks add that in on one of the days? It seems like all of the benching with no lat and upper back work could lead to imbalances...

[benburgess]

go 29-37-32. 12wks. Only go up to 95% on Wk 1 of the 32.

The developmental SPP and GPP exercises given in the cycles are examples. You can choose any equivalent type movements for your needs (e.g. rvs flyes instead of flyes) and balance out your bench work that way.

For more info on SPP / GPP search on here there are loads of threads on it.

[Deleted]

Thanks, that is helpful. I figured the movements other than the main movements were examples only. I'll tweak some things as I don't think my shoulders are going to be happy without some rowing and face pulls.

[Deleted]

Looks like I'm going to have a vacation in the middle of doing 37. Normally, I'd just start a cycle, stop for vacation (a little over a week) and then pick up where I left off. But, I've never done sheiko before. Is there a reason I should wait to start 37 until after I return so I can complete all four weeks without a break?

[benburgess]

No reason at all. If you can jump back in where you left off then have at it. Otherwise you could do a transition wk (same exercises but less volume / weight)

[Deleted]

So, I've finished 29 and the first week of 37. After the first week or so, I adjusted to the volume and everything feels pretty easy (I'm used to training at higher percentages). I've bumped up my maxes a little bit to start the second week of 37. (These are numbers I've done before, just not what I hit at my last meet.) I've got a meet planned for mid-November, which gives me time to finish 37 and then run 32 to peak. Assuming Sheiko produces results, I'll run it again and I like the look of the higher percentages in 40. Any suggestions on how to build that into a 12 or 16 week cycle? Maybe 37-40-37-32?

[joeldibattista]

Sept 15, 2011 0:35:05 GMT -5 @burt128 said:

So, I've finished 29 and the first week of 37. After the first week or so, I adjusted to the volume and everything feels pretty easy (I'm used to training at higher percentages). I've bumped up my maxes a little bit to start the second week of 37. (These are numbers I've done before, just not what I hit at my last meet.) I've got a meet planned for mid-November, which gives me time to finish 37 and then run 32 to peak. Assuming Sheiko produces results, I'll run it again and I like the look of the higher percentages in 40. Any suggestions on how to build that into a 12 or 16 week cycle? Maybe 37-40-37-32?

I would go #37 > #40 > #32

[Deleted]

Aug 26, 2011 12:42:06 GMT -5 @burt128 said:

Looks like I'm going to have a vacation in the middle of doing 37. Normally, I'd just start a cycle, stop for vacation (a little over a week) and then pick up where I left off. But, I've never done sheiko before. Is there a reason I should wait to start 37 until after I return so I can complete all four weeks without a break?

I finished week three of 37 before I left for my vacation. 9 days off from training, jumped back in and repeated the third week of 37. I had my last session today, and man am I sore. It was all I could do to get through the squats today. And, it took me half an hour to warm up to pull on Tuesday before I felt comfortable I wasn't going to tear something. Strangely, I felt fine on Sunday (my first day back) lol.

[Deleted]

Sept 26, 2011 20:12:31 GMT -5 joeldibattista said:

Sept 15, 2011 0:35:05 GMT -5 @burt128 said:

So, I've finished 29 and the first week of 37. After the first week or so, I adjusted to the volume and everything feels pretty easy (I'm used to training at higher percentages). I've bumped up my maxes a little bit to start the second week of 37. (These are numbers I've done before, just not what I hit at my last meet.) I've got a meet planned for mid-November, which gives me time to finish 37 and then run 32 to peak. Assuming Sheiko produces results, I'll run it again and I like the look of the higher percentages in 40. Any suggestions on how to build that into a 12 or 16 week cycle? Maybe 37-40-37-32?

I would go #37 > #40 > #32

Makes sense. I'll give that a whirl my next go around. I'm so sore right now from jumping back into 37 on week three that I almost want Sheiko not to produce results so I don't have to do it again. Almost.