Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 29, 2011 22:39:50 GMT -5
I've got a meet in three weeks and have run 29, 37 and am now onto 32 to peak. After that, I'm going to have a long break before I do another meet. What do people do using Sheiko when they have no particular meet in mind? Run prep cycles back to back with deloads every now and again?
|
|
|
|
Post by joeldibattista on Oct 30, 2011 18:29:28 GMT -5
How long are we talking here?
I would run 1 or 2 prep cycles with #32 again and do a skills test in the gym to set some next maxes, then repeat.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 31, 2011 14:26:51 GMT -5
About 6 months or so. Could I run 37, 29, 37 and then 32? I'd probably increase maxes on lower body lifts by 10# and on bench by 5# from cycle to cycle. I've tolerated the volume on the prep cycles well so far, but three prep cycles might be too much.
|
|
kgm
Junior Member
Posts: 56
|
Post by kgm on Oct 31, 2011 22:51:59 GMT -5
Don't knock it until you try it. I am running my 4th prep in a row... although I have only been upping my maxes by 1% each cycle.
Just to throw this out there another sheiko vet has suggested one could run a couple of the same cycle then test. Do the same with a different cycle and test. That way you could see which cycle works better for you. Could work or it could be flawed.
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Dec 22, 2011 1:42:51 GMT -5
Basically with no meet in mind you would be best off alternating accumulation & intensification phases. Now, I'm not really familiar with Sheiko routines, although I understand the science and theory behind it incredibly well so can't give exact recommendations on routines but I would suggest:
Start with an introductory month (29)
After that, pick a month cycle where the volume is high and intensity is low(er). Remember, intensity is the average (mean) % of max used. So don't look at overall reps but instead where the most work at lower % of max is used.
Then I would move onto a cycle with lower volume and a higher percentage of the load at a higher intensity.
Afterwards I'd perform a 1 week deload followed by a skills test, repeating this cycle over and over again until a month before the meet when you'd perform a peaking cycle
|
|
|
|
Post by superaveragebro on Jan 10, 2012 13:19:52 GMT -5
Oni, what you say makes plenty of sense to anyone who has studied a thing or two about programming and periodisation. I am currently doing some work on the templates to establish their mean intensities. If anyone has done this already or knows the mean intensities of all Shieko templates I appreciate if he shares this info.
|
|
|
|
Post by joeldibattista on Jan 10, 2012 18:09:52 GMT -5
Oni, what you say makes plenty of sense to anyone who has studied a thing or two about programming and periodisation. I am currently doing some work on the templates to establish their mean intensities. If anyone has done this already or knows the mean intensities of all Shieko templates I appreciate if he shares this info. Attached. Attachments:
|
|
|
|
Post by superaveragebro on Jan 11, 2012 14:20:58 GMT -5
Tks couldn't have asked for anything better.
|
|
