New to the forum, question on #32

[Deleted]

I've had no experience with sheiko prior to the last 8 or 9 weeks. I started on #29 and then ran #37. The volume has been a bit of a shock and it took me about 6 weeks till i felt i was able to recover a bit better. I'm in the first week of #32 at the moment and just wanted to see how you guys with experience think i'm going. I lift raw by the way, belt only.

Today was the heavy day in the first week of #32. I got a 175kg squat (5kg PR) and 125kg bench (5kg PR). I was disappointed with the deadlift. I only managed to hit a 215kg dead, which is equal to my previous best. I tried 220kg, got it very close but my grip slipped and i couldn't lock it out (grip and lockout are usually not a issue so this was a bit weird). I definitely think 220kg was in me but it just didn't go my way for that lift today.

Is this all pretty standard as far as beginners to sheiko goes, does it seem like i'm progressing okay?

Also, what kind of progression with sheiko would you recommend after i finish #32 and max on my lifts?

[joeldibattista]

Hi there. In my experience, if you hit PRs in the first week of #32, you are in for some big PRs in the final week as you haven't really had a deload at all. We generally only go to 95% on the skills evaluation as after running a full prepatory cycle you are very fatigued - this is a good sign!

I wouldn't be dissapointed with your deadlift at all, follow the program and you will feel lots better in week 4 after the deload.

Write back once you're done and we can go from there.

[kgm]

I would venture a guess that the grip issue was due to cumulative fatigue.
Nice job on hitting those PRs.

[Deleted]

Thanks for the replies. It's encouraging to know that everything is going as it should. I'll be sure to let you know how i go when i max again at the end of #32. Time to eat up!

[Deleted]

Well i just maxed on all my lifts and i have to say i am disappointed. I maxed on the lifts in a meet style, but it didn't go as planned. I weighed in at the same weight as my last meet, which i used my lifts as the 1RMs for the cycles.

I got to the gym and the owner said he had to leave and close the gym early today but he forget to tell me earlier in the week. I would have gone earlier if i'd known, but he's a good guy so shit happens i guess. I had to max on all lifts in about 90-100 minutes which was rushed. I was unable to wait till another day either because i am leaving to go on holidays tomorrow.

Squat

160kg - First attempt, good. Felt harder than i had expected.
170kg - Second attempt, good. This was hard. Depth was good, hit a sticking point pretty hard but managed to keep going and got it up.
175kg - Third attempt, miss. Just wasn't going to happen.

Bench

100kg - First attempt, good. Didn't plan this as first, i had intended to go 115, 125, 130, but 125 only just went up.
115kg - Second attempt, good. Heavy but not that hard.
125kg - Third attempt, good. Tough lift. Let the bar come toward my face as i came off the chest which i had to recover from. Was running out of time so didn't go for 130.

Deadlift

180kg - First attempt, good. Easy.
200kg - Second attempt, good. Heavy but not ultra hard.
215kg - Third attempt, good. Much harder than i expected. I got it up but it was slower than the last time i did this weight. Everything was way too rushed so it's not a surprise that it was harder than expected.

Overall

Pretty disappointed with how everything went. I was really hoping to break the 400lb and 500lb mark on squat and deadlift respectively and was hoping to get a bit closer to 300lb on bench. I started out with a 170kg, 120kg bench, and 215kg deadlift. So the squat and dead have remained the same and bench has gone up 5kg.

I don't know what to think. Maybe i just didn't get any stronger. Maybe i just didn't peak well. I'm leaving to go on holidays for 10 days tomorrow. It'll give me some time to recover and i'll get back into it when i come back and hopefully all goes well.

If you have any thoughts i'd be glad to hear them.

[kgm]

Nov 18, 2011 2:41:41 GMT -5 @damieng said:

Everything was way too rushed so it's not a surprise that it was harder than expected.

Cards were stacked against you.

[Deleted]

100%+ on the skills evaluation might have also been too much for you to come back and hit prs on the test day.

[joeldibattista]

Well it sounds like you had some bad conditions for a test. I am suprised you didn't at least squat what you did at skills evaluation though.

How did you feel on the test day, sore and tired, or underdone?

[Deleted]

I know for me, a two week period in between the skills eval and test day would be too much. I would imagine that some guys/gals benefit from shortening #32 to a 3 week deal. Personally, prior to a meet I have to have gone no more than 1 week off from singles or doubles @10 RPE.

[Deleted]

Nov 20, 2011 19:12:00 GMT -5 joeldibattista said:

Well it sounds like you had some bad conditions for a test. I am suprised you didn't at least squat what you did at skills evaluation though.

How did you feel on the test day, sore and tired, or underdone?

Been on holidays for past 10 days so couldn't reply.

I was expecting that i would feel refreshed and strong on the day but i didn't feel like i had peaked properly and felt pretty average. I wasn't sore at all. When i started getting to the heavier weights, my body just didn't feel like it was ready to handle them.

Since i've just been on holiday i am going to spend 4 weeks or so getting back into things properly. I'm not sure what to do with my training afterward.

[kgm]

With my limited experience I wouldn't run all of #32. I know when I have taken a complete week off I never felt strong. I think it would be the same if I went 3-4weeks low volume and intensity. I have seen many guys on here suggest doing a 2 week run of #32, which is sort of what I am doing. But like I said, limited experience here.

[joeldibattista]

#32 isn't really low volume or intensity.

Week 1 is the skills evaluation which is high intensity obviously. Week 2 is quite brutal with 220 lifts @ 70%.