Some quiestions about Sheiko (Beginner)

[Deleted]

Hi fellows,
im from Chile, so im sorry for my english
Some stats:
Height: 5 feet 10 inches
BW: 161 lbs
Squat: 315 lbs 1 RM
BP : 235 lbs 1 Rm
Deadlift (comventional): 325 lbs 1 RM
Total: 875 lbs

by now i have been away from the gym for about 2 months, becasue i was ill.

Obviously all my lifts have gone donw.

Now i want to star wiht sheiko next monday.

1.-What do you recomend?? What routine #29, #37, 13 weeks no equipment?

2.-i have to increase the weight every time i feel its easy or you recomend to change your maxes after #32?

3.-What can i do on off days? examples please.

4.-Is necessary to put on some back, bicep and shoulder work? if yes , where do i put it? ( im not thinkin in 9 sets of 15 curls 3 times a week, just some curls and back work to aboid imbalances).

thats for now i will wait for the answers

my goal this year i to have a 1000 lbs total.

ps: very good information here, i have read alot on this site but the things im asking are not clear for me.

thanks a lot

[Deleted]

I forgot! this is for all users of the forum i found it on internet. chek them and share them is them are right

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[chreiz]

Hi, I will try to answer your questions.

1. 13 week no equipment program or #29-#37-#32 combo or #29 - #29 - #32 are all three good starting plans.

2. I would only increase the weight after you tested your maxes, or maybe after 4 weeks when you finished #29 for example.

3. Work on conditioning/explosiveness. For example short sprints, medicine ball throws, broad jumps, vertical jumps etc.

4. I don't think it is necessary per se, but you can experiment with it on offdays if you keep it light. Noone has ever died from more upperback work. I wouldn't tax your shoulders too much, but then I think lioght side raises and rear delt raises are ok. Front delts are taxed enough during benches and dips.