New to Sheiko

[animal1991]

Hey guys

I'm new here and also would like some advice on Sheiko.

I come traditionally from a bodybuilding background but I've built quite a good strength base:
Squat: 220kg
Deadlift: 220kg x2
Bench Press: 140kg x5, 160kg x2

I want to do my first powerlifting meet next year and I would like to start out with Sheiko to gain strength gradually until next year.

My goals for the meet is
Squat: 250kg
Deadlift: 250kg
Bench Press: 180kg

I would like to try Sheiko #29, but I was wondering what I can do on off days? Cardio or light weight training?

I'm willing to learn so all advice is appreciated.

Thanks

[superaveragebro]

off days - bodybuilding style exercises but not to failure.
I think you can start out with Dave Bates new 12 wk cycle. 29 is higher in volume!

[michael]

I did well with Dave's previous 12 week reduced volume cycle. I made bests in all my lifts going 430-300--615 at 165lbs raw. I wouldnt do much on off days until you see how you recover especially lower back.

Jul 18, 2012 16:15:12 GMT -5 @animal1991 said:

Hey guys

I'm new here and also would like some advice on Sheiko.

I come traditionally from a bodybuilding background but I've built quite a good strength base:
Squat: 220kg
Deadlift: 220kg x2
Bench Press: 140kg x5, 160kg x2

I want to do my first powerlifting meet next year and I would like to start out with Sheiko to gain strength gradually until next year.

My goals for the meet is
Squat: 250kg
Deadlift: 250kg
Bench Press: 180kg

I would like to try Sheiko #29, but I was wondering what I can do on off days? Cardio or light weight training?

I'm willing to learn so all advice is appreciated.

Thanks

[superaveragebro]

You're supposedly meant to be squatting wide-stance and sumo deadlifting to save your lower back on these programs. Look at what Belyaev and Hooper are doing. They both squat wide stance and deadlift sumo. And that's what plenty of Russian lifters do too.

[0ni]

Jul 23, 2012 10:33:40 GMT -5 superaveragebro said:

You're supposedly meant to be squatting wide-stance and sumo deadlifting to save your lower back on these programs. Look at what Belyaev and Hooper are doing. They both squat wide stance and deadlift sumo. And that's what plenty of Russian lifters do too.

Interesting thanks. I am built to deadlift conventional though. Would it be a good idea to train sumo then deadlift conventional come meet time? How would I organise my training around this? Perhaps work up to a near max with conventional in the skills evaluation then run a peaking cycle pulling conventional but do the rest of my training sumo?

[superaveragebro]

At the moment what I'm doing is deadlifting one week sumo and the next conventional. And I squat both wide-stance and narrow stance alternating with the deadlift stance:
eg monday squat narrow stance
wed sumo deadlift
fri squat narrow stance
monday squat wide stance
wed conv deadlift
fri squat wide stance
and so on
so I am always alternating my stance. This way I build the glutes with wide stance and quads and lower back with narrow, conv stance.
Come meet time I use what I am most comfortable with
At skills evaluation which is lifts at 95% I use my weekest stance.
Sounds good? Try it. It may not work for you as everyone is different. But it has certainly worked for me. I feel strong in all lifts irrelevant of stance, and there is less chance of overuse injuries this way.

[0ni]

I was having a think about this. I'm a 66kg lifter and deadlift 200kg and sumo pull just 170kg. This is a fair difference. Because of this I was thinking of doing all my warm-ups sumo and then my "work sets" (heaviest sets) as deadlifts. Or maybe the AM sessions sumo lifts and the PM sessions deadlifts

[michael]

Speaking only for myself I am built for conventional too having pulled a raw 615 at 165. I tried widening my squat stance and went nowhere fast. as far as sumo, my deadlift suffers greatly when I dont deadlift every week, whether it was westside, 531 or sheiko. IMO some people just plain have really strong lower backs that make wide stance squatting or pulling much less effective.

Jul 24, 2012 1:51:58 GMT -5 0ni said:

Jul 23, 2012 10:33:40 GMT -5 superaveragebro said:

You're supposedly meant to be squatting wide-stance and sumo deadlifting to save your lower back on these programs. Look at what Belyaev and Hooper are doing. They both squat wide stance and deadlift sumo. And that's what plenty of Russian lifters do too.

Interesting thanks. I am built to deadlift conventional though. Would it be a good idea to train sumo then deadlift conventional come meet time? How would I organise my training around this? Perhaps work up to a near max with conventional in the skills evaluation then run a peaking cycle pulling conventional but do the rest of my training sumo?

[superaveragebro]

But alternating every week will not hurt anybody cause you'll be working your week points more instead of just making your strong points even stronger. Take Louie Simmons for example, he advises working the opposite stance used in competition.
Then obviously come competition time you're going to use the stance which is more effective for you. You want to lift as much as you can in a meet.

[0ni]

What would you think about pulling sumo for two cycles and then "maxing" (or very close to) out with conventional first week of 32 and using that number as the training max for the deadlift and continue pulling conventional throughout 32 until I do the meet?

I find that I squat best with a wider stance FWIW. Way more out than shoulder width. I'd squat wider but I'm not flexible enough yet

[michael]

That's why I said "speaking only for myself".

Jul 29, 2012 15:30:01 GMT -5 superaveragebro said:

But alternating every week will not hurt anybody cause you'll be working your week points more instead of just making your strong points even stronger. Take Louie Simmons for example, he advises working the opposite stance used in competition.
Then obviously come competition time you're going to use the stance which is more effective for you. You want to lift as much as you can in a meet.

[superaveragebro]

I think you got to try these methods out and see what works for you. I know of other good deadlifters who alternate stances once a week.