0ni
Newbie
Posts: 45
|
Post by 0ni on Jun 12, 2012 23:00:07 GMT -5
Hi
I'd like to start a Sheiko routine on Monday.
I want to specialise in the deadlift so would like to shift the emphasis of the training onto the deadlift.
I was thinking the "new test program" routine would be a good start as I am a beginner to Sheiko and I think the paused squats would really help with the deadlift.
I'm a conventional lifter and my force curve is pretty even but I would say that I am probably weakest about mid shin as I rack pull less from there than I pull from the floor. Increasing ROFD is not that important for me I just need an increase in raw strength really.
After my deadlift, bench is probably 2nd priority because it f**king sucks - again I lack raw pressing power as I push press what I bench so I'm thinking paused reps would be good here as well
Lastly, I'm thinking doing front squats instead of back squats would be awesome, especially as my deadlift is what I am trying to increase. What are people's thoughts on all this?
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Jun 12, 2012 23:14:52 GMT -5
Am I right in thinking that 29 is a deadlift specialisation cycle?
Should I make the first 4 weeks 29, then continue with week 5 of the "new test program"?
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Jul 31, 2012 22:49:55 GMT -5
Ended up running 29 then 40. I'm on week 3 of 40 atm and it is HARD WORK. Especially on the deadlifts. I have a meet on the 18th of August.
I have organised as many different Sheiko style routines as I could find and have really been trying to figure out how Sheiko works. I organised them from lowest to highest in monthly volume and have made a few 4 week cycles myself to reflect on what I need in my own training. So lots of paused squats, very little conventional deadlifting.
For bench I lack the ability to grind, my force curve is very wobbly and not a straight line so I feel that I need more rep work. I've tried to keep the volume the same but made it so there was more reps per set on bench. So instead of 80%x3x5 I would do 80%x4x4 as an example. I feel that I have a pretty good grasp of designing a Sheiko style routine now regarding what I can change and what should stay untouched
|
|
|
|
Post by superaveragebro on Aug 1, 2012 13:14:32 GMT -5
I don't think 29 is a deadlift specialisation routine. But I think that bench feels easier than squat and deadlift.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Aug 10, 2012 23:00:48 GMT -5
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 2, 2012 14:33:32 GMT -5
DISCLAIMER: I'm a Sheiko newb but I've given this some thought recently. Just some ideas I was thinking about:
Possibly perform either front squats or variable height box squats in place of back squats.
Depending on how you recover, you could also substitute sumo DL for one of the squat workouts (lower back is emphasized less in the lift, making it arguably much easier to recover from than conventional DL).
Perform high rep heavy DB rows aka Kroc rows instead of a supplementary movement on certain days.
|
|
|
|
Post by superaveragebro on Oct 3, 2012 12:46:37 GMT -5
For deadlift specialisation I would have a look at the way Konstantin Konstantinovs trains. He follows a routine which has some similarities to Shieko. He trains deads and squats twice in the same workout similarly to Shieko. Does bench in between while he rests. He varies more movements though. Uses deficit deadlifts more ecc. He's a deadlift specialist too.
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Oct 6, 2012 6:31:10 GMT -5
|
|
|
|
Post by superaveragebro on Oct 6, 2012 14:20:44 GMT -5
Interesting!
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Oct 6, 2012 21:26:32 GMT -5
I'm probably not going to run it until a much later date though haha.
After giving this some though I just need to push deadlift volume more than squat volume most likely.
I think the 4 day Sheiko's will suit this perfectly for when I get to class I
|
|
|
|
Post by superaveragebro on Oct 8, 2012 16:39:25 GMT -5
You can follow a 4 day routine CMS but reduce the volume on squat and bench, I suppose!
|
|
