Getting setup for Sheiko

[Deleted]

Alright, so I'm finishing up with the base mesocycle of smolov and wrapping up a deload from smolov junior for the benchpress. Before that I was on 5/3/1 (a personally created high volume version) for about a year and a half. Anyway I've been on a journey through several other message boards in search of information for setting up my wave of sheiko. I've gathered quite a bit of information regarding it so let me lay out what I already have in mind.

I plan on running cycles 29-37-32 because that seems the most generic and strait forward. I have the spreadsheets locked down. I have my maxes set. Everything is in order. But before I begin I have a few serious questions regarding progression on this program.

How do you progress in weight? I've heard once every 2-4 cycles retest 1rpms. Some people I've heard progression of 5lbs on upperbody lifts, and 10lbs on lower body lifts monthly like 5/3/1. Does it even matter? Secondly can I get a strait source of information about sheiko strait from the teat that might have recommendations written about this?

[biglarge]

I dont have a definitive answer for you; and I would also like to know.

However, based upon my past few cycles I think it it might be good to go by feel. After 29, if you feel strong and the sets are easy, bump up the weights 5lbs

[Deleted]

Anyone have a more definitive answer? Or link to a text?

[Deleted]

Particularly an excerpt from a text, or something.

[superaveragebro]

Don't look for precision statements on this subject. Everybody is different. What I do is set my maxes and work them all along the program, ie if I do 29-37-32 I use the same maxes throughout. Than I go for a meet or else mock test in the gym. I usually add 5kg on squat and dead and 2.5kg on bench. (I'm very conservative) I always succeed, at least so far. The new maxes will be used for the next routine, and off I go again. You do this app 4 times yearly, so 20kg on squat and dead and 10kg on bench is not bad at all.

[joeldibattista]

If you do 29>37>32 you will have a chance to set new PRs in the first week of #32 at skills evaluation. Many don't though as you are generally quite fatigued at this point. The "trend" we have seen is that generally beginners are more likely to hit PRs here.

It is tough mentally, but don't be too discouraged if you don't. New maxes should obviously be set at the end of #32.