sheiko 29 beginner question

[Deleted]

hello, this is the first time i'm going into this program. my question is on the front squats. how important are they? i have not seen them much in other programs. what is the reason of having front instead of normal squats?

thank you

[kgm]

Hello and welcome. Just an fyi this forum is pretty slow so it might take a little bit for a sheiko veteran to answer. I am just a beginner but have read about sheiko for a long time. Front squats are a great lift imo, but for me they seem to do more for my dead then my squat. I cannot answer why they are there instead of normal squats but I can tell you not everyone does them. Most do but some replace them with regular squats or even paused squats. One thing to understand is Boris wrote the routines as is, as sort of a template. You can sub out lifts you know or don't think will work for lifts you have had good success with, with exception to the main big 3. I would agree with the sheiko crowd that you should run the program as is a couple times to both understand how the program is set up and to get a feel for what you might want to switch to address your weaknesses.

I know that doesn't answer your questions but it might be a start. btw I have only run 4 cycles so I don't have a full understanding of the hows and whys of the routine(s).

[joeldibattista]

The front squats are just squat SPP. You should choose which ever exercise you think suits your needs, but lots of people do pause squats in place of the front squats.

[Deleted]

thank you for your replies. i did some reading on the forum and found the spp list as well. since this is the first time doing the program (#29) i desided to run it as is without changing up stuff.

front squat is a strugle at these percentages cause i'm not used to the exersice at all. this is despite the fact that i put my 5RM and not the 1RM to start with. so i will continue trying until i get my numbers up.

the bench press with the 5RM was a bit easy so i added a little weight more.

will run at least three cycles and then we see.

thank you.

[joeldibattista]

So are you using your 5RM on the bench to determine your bench press numbers using the Sheiko %ages? They will be way too easy if so. You should be using an actual 1RM for all three competition lifts.