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Post by Deleted on Dec 19, 2008 1:50:07 GMT -5
Just some results from the 4 week bench only cycle posted on elitefts.com. My raw bench went from 210kg to 220kg (462lb to 484lb). The weight at 100% felt light enough to double, the 105% was fast off the chest, a grind through the middle portion and strong at lockout.
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Post by benburgess on Dec 19, 2008 11:13:38 GMT -5
Dave is right on the money here. Conditioning is the key and this is where GPP and SPP make ALL THE DIFFERENCE. I take probably 60 minutes and explain all of this on the St. Louis seminar DVD. The thing is a gold mine as far as Sheiko training tips and explanations is concerned. Thats something new ive learnt today then. This forum is turning out to be really useful! |
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Post by Deleted on Dec 19, 2008 13:51:53 GMT -5
I am new to the forum, I am going to be trying shieko out for the first time, my last 2 meets I have used the westside template. I am a equiped lifter and have my meet march 7th which gives me 11 weeks. I am a class II lifter raw according to the classification charts.I am going to use the 13 week equiped lifter template dave posted I was wondering if I should start with week 3, I have already done week one of program 29.
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Post by davebates on Dec 19, 2008 14:39:33 GMT -5
I am new to the forum, I am going to be trying shieko out for the first time, my last 2 meets I have used the westside template. I am a equiped lifter and have my meet march 7th which gives me 11 weeks. I am a class II lifter raw according to the classification charts.I am going to use the 13 week equiped lifter template dave posted I was wondering if I should start with week 3, I have already done week one of program 29. Welcome the wall,
Yes, start with week 3. Please let everyone know how you do. If you have more questions, feel free to ask |
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Post by Deleted on Dec 22, 2008 13:13:49 GMT -5
I have done the first day of week 2 and when I got to the shirted work I could not touch at 75% and 80%. I kind of fell out of the groove trying to touch with those percentages. I put on a looser shirt with the sleeves actually cut a little bit and the weight at 80% felt a lot better and actually easier because I was in the groove. The problem is that the looser shirt is actually a different shirt than my competition shirt. So my question is should I keep working in the looser shirt or should I higher the percentages a liitle so I can touch. I could probably touch at 85% and stay in the groove.
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Post by davebates on Dec 23, 2008 4:17:01 GMT -5
I have done the first day of week 2 and when I got to the shirted work I could not touch at 75% and 80%. I kind of fell out of the groove trying to touch with those percentages. I put on a looser shirt with the sleeves actually cut a little bit and the weight at 80% felt a lot better and actually easier because I was in the groove. The problem is that the looser shirt is actually a different shirt than my competition shirt. So my question is should I keep working in the looser shirt or should I higher the percentages a liitle so I can touch. I could probably touch at 85% and stay in the groove. Which program are you doing again? is it #29?
get back to me if you have more questions...
read here for some ideas too.
bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=401&page=2 |
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Post by Deleted on Dec 23, 2008 21:22:37 GMT -5
I am doing your 13 week equiped shieko routine. I think for now I will stick with the looser shirt and see how it goes.
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Post by davebates on Dec 24, 2008 1:47:25 GMT -5
I am doing your 13 week equiped shieko routine. I think for now I will stick with the looser shirt and see how it goes. ok good, you should do just fine then. We have made some changes for guys that use tighter shirts. But I do not have any solid results that can be repeated yet. Please keep everyone posted on how it goes for you... |
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Post by Deleted on Jan 1, 2009 22:36:29 GMT -5
Just wanted to jump in and introduce myself. My name is Matt McGorry and I've been working with Dave and Eric using Sheiko going on 13 months right now.
I look forward to learning from and exchanging ideas with all of you.
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Post by davebates on Jan 2, 2009 21:14:48 GMT -5
Just wanted to jump in and introduce myself. My name is Matt McGorry and I've been working with Dave and Eric using Sheiko going on 13 months right now. I look forward to learning from and exchanging ideas with all of you. Welcome Matt! |
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Post by Deleted on Jan 4, 2009 13:19:37 GMT -5
Hi all! I’m new to the forum and wanted to introduce myself. My name is Nick and I am a 100% RAW powerlifter in the junior 220’s. I have only about 3 years of actual power lifting experience, and most of that has been of the Westside imitation variety. Training on Westside principles has helped me quite a bit over the years, but my lifts have stagnated a bit over the past few months and after my first full power meet on December 6th I was surprised by the staleness that I felt and had no desire to continue training the same way. After looking around for a new routine I came across Eric Talmant’s articles on Elite FTS about Sheiko training.
I’ve read most of Eric’s articles and read through many of the prepared routines. I still have some questions left unanswered due to the lack of available information on Boris Sheiko and his training philosophy, and come to this forum to learn from you guys and hopefully contribute some ideas!
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Post by Deleted on Jan 5, 2009 18:33:36 GMT -5
Hi all! I’m new to the forum and wanted to introduce myself. My name is Nick and I am a 100% RAW powerlifter in the junior 220’s. I have only about 3 years of actual power lifting experience, and most of that has been of the Westside imitation variety. Training on Westside principles has helped me quite a bit over the years, but my lifts have stagnated a bit over the past few months and after my first full power meet on December 6th I was surprised by the staleness that I felt and had no desire to continue training the same way. After looking around for a new routine I came across Eric Talmant’s articles on Elite FTS about Sheiko training. I’ve read most of Eric’s articles and read through many of the prepared routines. I still have some questions left unanswered due to the lack of available information on Boris Sheiko and his training philosophy, and come to this forum to learn from you guys and hopefully contribute some ideas! Welcome mate, plenty of knowledge and experience here. Enjoy!! |
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Post by Deleted on Jan 10, 2009 18:23:52 GMT -5
Is it possible to do a Sheiko program on about an 1 hour a day in the gym, three days a week?
Thanks in advance,
Matt
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Post by benburgess on Jan 10, 2009 19:26:40 GMT -5
Is it possible to do a Sheiko program on about an 1 hour a day in the gym, three days a week? Thanks in advance, Matt To run a prep cycle, as written, I dont think so. Tomorrow morning I have to do a total of around 40 sets total across all movements (sq, bench and assistance). This i think is quite an average day. To get that work done in an hour.... (Working on a set taking 0.5mins to complete) Working time = 40 x 0.5 = 20mins Resting time = (60-20)/40 = 1 min per set That doesnt allow for loading the bar etc. either. I think to be working that quickly you'd have to be using %'ages that were based on weights that were well below your actual max. Whether you'd get any training effect from that who knows... |
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Post by Deleted on Jan 11, 2009 19:47:04 GMT -5
Guys, I'm heading into a skills eval week in a weeks time however due to personal commitments cant do the entire eval in the one day. Would it be suitable to do one lift per day across consecutive days?
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Post by robwhite on Jan 13, 2009 8:12:00 GMT -5
Hi all,
recently just switched from Westside to trying out the 13 Week Beginner Sheiko program laid out by Dave Bates. I'm finding its good to get back to basics!
I was curious to know what the difference between 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' is. Can someone explain this please?
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Post by davebates on Jan 13, 2009 11:41:52 GMT -5
Hi all, recently just switched from Westside to trying out the 13 Week Beginner Sheiko program laid out by Dave Bates. I'm finding its good to get back to basics! I was curious to know what the difference between 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' is. Can someone explain this please? Greetings rob.
Its all the same movement. It's a "type o" on my part here is a link to a video clip of the movement. ( bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=426 ) |
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Post by Deleted on Jan 13, 2009 21:18:01 GMT -5
would it be cool to do dumbbell press with palms facing on day a week instead of flys. would it be good to delt work, on one of the other days instead of flys. i only want to do this on the weeks of doing flys all three days
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Post by robwhite on Jan 14, 2009 11:42:04 GMT -5
Hi all, recently just switched from Westside to trying out the 13 Week Beginner Sheiko program laid out by Dave Bates. I'm finding its good to get back to basics! I was curious to know what the difference between 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' is. Can someone explain this please? Greetings rob.
Its all the same movement. It's a "type o" on my part here is a link to a video clip of the movement. ( bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=426 )Thanks Dave. I watched the vid clip, and its the movement i thought it was. I was just wondering if 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' referred to different heights to set the pins at when setting up for this movement. |
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Post by davebates on Jan 14, 2009 14:25:35 GMT -5
Thanks Dave. I watched the vid clip, and its the movement i thought it was. I was just wondering if 'Deadlift from Pins', 'Deadlift from #2 Pins', and 'Deadlifts from Knees' referred to different heights to set the pins at when setting up for this movement. deadlift from pins is the same height as deadlift from knees. The #2 "deadlift from pins" Is the setting I use on my rack for this movement.
Sorry for the confusion. |
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