|
|
Post by lemon on Jul 14, 2012 1:51:03 GMT -5
Hey, just found this forum.
I am a beginner wannabe powerlifter, and I lift raw.
I read that the beginner sheiko is the #29, how do I modify it to train 5 days a week?
|
|
|
|
Post by superaveragebro on Jul 14, 2012 12:26:40 GMT -5
Split 2 of the three days into 4 days
eg. original program is something like this:
monday squat-bench-squat-ass ex-ass ex
wednesday deadlift-bench-ass ex-deadlift-ass exe
friday bench-squat-bench-ass ex-ass ex
Now onto your method 5 day week routine
day 1: squat-bench-choose your own 2 ass exer
day 2: squat-ass exer-ass-exer (continuation of monday routine from original program)
day 3: deadlift-bench-ass ex-deadlift-ass exer (do not change anything)
day 4: squat-bench- choose your own 2 ass exer
day 5: squat - ass exer- ass exer (continuation of day 5 of original program)
ass ex means assistance or auxiliary exercise, most of which are good mornings and dumbell flies in original program, but in day 1 and 4 of your own version you pick exercises for back and shoulders
|
|
|
|
Post by lemon on Jul 14, 2012 16:13:02 GMT -5
ok, thanks bro
|
|
0ni
Newbie
Posts: 45
|
Post by 0ni on Jul 24, 2012 1:48:01 GMT -5
I have 6 big sessions a week (AM & PM sessions mon/wed/fri) then small sessions where I do the assistance on tue/thur. This came about more out of necessitation than just wanting to edit the template though as I don't have the time to lift for 2 hours so I do 30-45 minute sessions before and after work as the gym is just around the corner from my place of employment
|
|
|
|
Post by superaveragebro on Jul 25, 2012 13:53:50 GMT -5
Excellent stuff. For me it's impossible to get to the gym 8 times per week, so for me it's a no option. But since you're that lucky I reckon your system is the ideal one.
|
|
