Post by kgm on Aug 24, 2011 13:41:10 GMT -5
Hey guys I just wanted to share with you. I finally have run a sheiko program and loved it. I ran #29 with a couple problems but finished all my lifts. I did make some changes though.
Here are the details;
Problems
1-wk2 dy1 I slightly pulled a hamstring during my 3rd heavy squat set of the day. I finished the day without the squats. Instead of pulling on Wednesday I lifted on Thursday doing the wk2 dy1 omitting the first set of squats. It went fine so I restated wk2 on the Saturday.
2-wk3 dy2 I started getting insanely sore. It was not normal soreness but more like the pains I usually get when I get a high fever. I never got sick but came to the conclusion I was fighting a bug. I did not let the soreness stop me. I pushed through.
Changes
1-instead of front squats I did paused squats.
2-instead of bench flies on mon/wed I did behind the head barbell press lowering only to eye height.
3-instead of bench flies on friday I did a back movement. rack chins or band face pulls
4-instead of my bench max of 255 I used 270
5-I paused all my benching. slight pause or what I also call a full stop.
6-instead of lunges I did bulgarian split squats - a very slight change I know.
7-Instead of incline benching I did over head pressing.
My changes pretty much targeted areas I needed to address.
There is very little I did not like. Actually I cannot think of anything at the moment.
I loved the push ups.
I thought that keeping the intensity at 85% and below really helped my work my form and keep it from falling apart.
The pulls to knees were weird but I actually liked them.
I used a 3inch deficit but after reading around here I will see if I can go 4.5inches. The deficits actually felt very light.
I haven't done many block pulls but they were great. Beat up the hands and were heavy but were still great. They were set at about 2-3 inches below the knee but will see if they are doable 1.5 inches lower.
Pausing the bench really hit the chest!
I will be continuing with sheiko routines but I am hoping to start a manual labor job so will run #39 best I can while that happens. Then I will go back to a few cycles of #29 then test with the last 2 weeks of #32. After that I am not sure. I plan on taking this forums advice and bump up 1-2% each cycle. After I test I am not sure which way I will head but I do plan on giving sheiko a good long run. I think it is a good fit for me but only time will tell.
btw I am 39, weight @220 at 6ft tall. have lifted for almost 3 years and started with the following maxes
squat - 325
bench - 255 (hit 260 with slight butt raise but used 270 for the cycle)
dead - 428
I have lurked here for quite a while and appreciate everyone's input and even the simple fact this place exists for the gathering of sheiko guys.
Michael
Here are the details;
Problems
1-wk2 dy1 I slightly pulled a hamstring during my 3rd heavy squat set of the day. I finished the day without the squats. Instead of pulling on Wednesday I lifted on Thursday doing the wk2 dy1 omitting the first set of squats. It went fine so I restated wk2 on the Saturday.
2-wk3 dy2 I started getting insanely sore. It was not normal soreness but more like the pains I usually get when I get a high fever. I never got sick but came to the conclusion I was fighting a bug. I did not let the soreness stop me. I pushed through.
Changes
1-instead of front squats I did paused squats.
2-instead of bench flies on mon/wed I did behind the head barbell press lowering only to eye height.
3-instead of bench flies on friday I did a back movement. rack chins or band face pulls
4-instead of my bench max of 255 I used 270
5-I paused all my benching. slight pause or what I also call a full stop.
6-instead of lunges I did bulgarian split squats - a very slight change I know.
7-Instead of incline benching I did over head pressing.
My changes pretty much targeted areas I needed to address.
There is very little I did not like. Actually I cannot think of anything at the moment.
I loved the push ups.
I thought that keeping the intensity at 85% and below really helped my work my form and keep it from falling apart.
The pulls to knees were weird but I actually liked them.
I used a 3inch deficit but after reading around here I will see if I can go 4.5inches. The deficits actually felt very light.
I haven't done many block pulls but they were great. Beat up the hands and were heavy but were still great. They were set at about 2-3 inches below the knee but will see if they are doable 1.5 inches lower.
Pausing the bench really hit the chest!
I will be continuing with sheiko routines but I am hoping to start a manual labor job so will run #39 best I can while that happens. Then I will go back to a few cycles of #29 then test with the last 2 weeks of #32. After that I am not sure. I plan on taking this forums advice and bump up 1-2% each cycle. After I test I am not sure which way I will head but I do plan on giving sheiko a good long run. I think it is a good fit for me but only time will tell.
btw I am 39, weight @220 at 6ft tall. have lifted for almost 3 years and started with the following maxes
squat - 325
bench - 255 (hit 260 with slight butt raise but used 270 for the cycle)
dead - 428
I have lurked here for quite a while and appreciate everyone's input and even the simple fact this place exists for the gathering of sheiko guys.
Michael