Sheiko program setup for next meet

[Deleted]

Six weeks back I asked about using a Sheiko peaking cycle for my upcoming meet. From advice given to me in this forum, I decided to stick with the conjugate method (which I was currently using at the time) until after the meet. I ended up totaling 1195 lbs RAW (1210 with 4th attempts) @ 148. My next meet is in 19 weeks away and I am hoping to give Sheiko a go (have only ran 29 in the past). After doing research, I found that even CMS lifters (new to Sheiko) are often advised to start with Mr. Bates’ 13 week program. If this is recommended, how would you set this up for a meet as far out as mine? (I am guessing repeat the modified 37 portion?) What do you guys think about running 29-37-37-32 with conditioning weeks prior to the start of 29 and the second 37? Any advice or other options would be greatly appreciated. Thank you for your time and for posting tons of great information on this site.

[superaveragebro]

Sounds a good idea. You can even take a whole week off, do 2 weeks conditioning and then onto 29-37-37-32 without any conditioning in between.

[Deleted]

Did not think of that. Sounds like a very good idea. For conditioning should I just run week 1 of Mr. Bates' program twice? would it be a good idea to slightly adjust my maxes before the second run of 37(some say yes and some say no)? Thank you for your time and reply.

[biglarge]

Apr 26, 2012 15:57:22 GMT -5 @moremito7 said:

would it be a good idea to slightly adjust my maxes before the second run of 37(some say yes and some say no)? Thank you for your time and reply.

I would run 29-37-?-32. I put the ? in there since I dont think you would HAVE to decide right now what you want to do, and could make that decision when it comes. If you feel that the volume is difficult, but you are getting stronger (or weights arent challenging)... then do 37 again and up your maxes by 6lbs. If you feel the volume isnt challenging enough, but the weights are, then perhaps do 31 and keep your weights the same.

I've only run sheiko 3 times, so I am relatively new... but I think this is a logical approach.

[Deleted]

This seems like a very logical approach. I was considering going 29-37-32(last two weeks + skills eval to 95% or set new maxes) then 37-31 (last two weeks for the 90%+ work)-32-comp. Like you said though, I may want to modify this depending on how I am dealing with the volume, 31 might be a little overkill. It might be wise to throw in a few conditioning weeks (like superaveragebro recommended) and cut down on the prep. Thank you very much for your advice.

[biglarge]

i actually like that better; but I added that up and it was 20 weeks?

[Deleted]

Your math is correct. I forgot to mention that that I would shorten and modify the last cycle of 32. I would do the skills eval to 95%, then a week @ 80% for doubles (like the second week of 29 & 37 with fewer sets), then the last week of 32. I was reading some of Athos' posts and this is what works well for him and others. A lot of people feel like the deload in 32 is too long. Your thoughts? Sorry for not clarifying this in my first post. Thank you for your time.

[biglarge]

Never had a problem with #32 the way its written....

[Deleted]

Does not surprise me, it was written that way for a reason. Have you always been/felt stronger at the end of 32 as opposed to when you did the skills eval in week 1? The idea behind 32 makes sense to because of fatigue accumulated through the prep cycles, the idea is to find the optimum time supercompensate/recover and peak. My guess is that this is very individual and depends on how the person was able to handle the prep. Ideally, I would agree that running 32 as is would be the best option and then modify if needed.

[biglarge]

My last Sheiko cycle i did 29-37-31(last 2 weeks) and 32. I hit PRs on skills day, felt great. Felt about the same on meet day honestly.

[Deleted]

Thank you for your insight. So it seems like running 32 (the last 3 weeks) was not necessary if you were just as strong on the skills eval as meet day. When you said that you have never had a problem with 32, were you referring to never getting weaker during it? Ideally, you would be stronger on meet day than skills eval due to supercompensation that 32 facilitates. Did you not feel run down at the end of your prep cycles?

[biglarge]

I'm still relatively new to Sheiko, this is only my 3rd cycle. Yes, I did feel quite run down at the end of my cycle; however, I felt that I recovered very quickly. After having saturday, sunday, easy monday workout, and tuesday off I felt mostly recovered.

I'm currently running 37-31-32 and currently on Wk2 of 31.... i feel more fatigued this time around than on my last cycle.

[Deleted]

Thank you for your insight. Good luck with your current training. Let me know how 37-31-32 works out for you.