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Post by davebates on Feb 13, 2009 12:05:19 GMT -5
back on the strict sheiko program. 8 weeks until the monster meet and 10 weeks to the tri state's COnditioning week Bench 1x135x15 1x225x5 1x250x5 1x300x4 1x300x4 1x350x3 1x350x3 1x350x3 Squats 1x135x10 1x225x8 1x315x5 1x375x4 1x375x4 1x435x3 1x435x3 1x435x3 all reps done slow and controlled with a focus on form flys' I used kettlebells instead of dumbells 44lbs 1x44x10 1x44x10 1x44x10 good morning with safety squat bar 1x235x5 1x235x5 1x235x5 done, good solid workout I posted this workout because it reminded me how great sheiko is. This workout was not overly taxing but right on the money for "teaching" me things. Thanks Dave! Your welcome! |
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Post by Deleted on Feb 18, 2009 16:46:22 GMT -5
Do the Ukrainians train similiar to sheiko by manipulating volume and intensity. I see that they do very well year after year in the IPF worlds. They must be doing something right. Curious with there training styles.
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Post by davebates on Feb 19, 2009 2:19:53 GMT -5
Do the Ukrainians train similiar to sheiko by manipulating volume and intensity. I see that they do very well year after year in the IPF worlds. They must be doing something right. Curious with there training styles. Yes sir. I have a friend that studied at the physical culture institute for 3 years. The program is six years long in order to become a coach. |
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Post by joeldibattista on Feb 20, 2009 22:20:35 GMT -5
Wow! That's amazing really isn't it?
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Post by mccaulleyg on Feb 22, 2009 21:01:15 GMT -5
Hi everyone
I am new to sheiki training method, really excited to get started training with this method. I have been powerlifting for 6 years, level 1 lifter at 198, 30 kg from CMS. I just have a few questions before I get started, what type to % are used for supplement lifts like good mornings, incline bench? When squats are repeated on the same day, is the second squat a sqaut variation or still a competition squat? Should the dips be weighted? What does ab mean. I am 9 weeks from a competition I am comtemplating doing the CMS/MS 9 week cycle, and I will eliminate the saturday DL workout since I am not a CMS yet, I this a good idea? How do you guys work in the GPP?, just on T TH and SUN, how long are your GPP sessions? Anyone have any recovery tips for the lower body specifically the inner thighs, are do you just adapt to all the squat and DL? Thanks for the info!
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Post by benburgess on Feb 23, 2009 13:42:10 GMT -5
Hi everyone I am new to sheiki training method, really excited to get started training with this method. I have been powerlifting for 6 years, level 1 lifter at 198, 30 kg from CMS. I just have a few questions before I get started, what type to % are used for supplement lifts like good mornings, incline bench? When squats are repeated on the same day, is the second squat a sqaut variation or still a competition squat? Should the dips be weighted? What does ab mean. I am 9 weeks from a competition I am comtemplating doing the CMS/MS 9 week cycle, and I will eliminate the saturday DL workout since I am not a CMS yet, I this a good idea? How do you guys work in the GPP?, just on T TH and SUN, how long are your GPP sessions? Anyone have any recovery tips for the lower body specifically the inner thighs, are do you just adapt to all the squat and DL? Thanks for the info! Wow, mate...a LOT of questions there...! I think all the things you asked have been answered on this site recently so have a read around the recent threads and you should find what you need.  I'll get you started...ab = abdominals  |
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Post by mccaulleyg on Feb 23, 2009 22:43:39 GMT -5
no kidding!
What type of abdominal exercise should be performed? sit ups, crunches, hanging leg raises, just pick one? does not matter....
How about rest periods between competition lifts? 90 seconds, 2 minutes 3 minutes, it will make a difference.
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Post by joeldibattista on Feb 23, 2009 23:30:51 GMT -5
I think something like a week of conditioning, then #37 into #32 would be better if you are a rated lifter.
I would say take as much rest as you need. It depends on the exercise, your conditioning and equipment. No way can I do 2 minues when I'm doing equipped squats and have to wrap my knees etc.
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Post by benburgess on Feb 24, 2009 11:04:15 GMT -5
no kidding! What type of abdominal exercise should be performed? sit ups, crunches, hanging leg raises, just pick one? does not matter.... The ones listed in sheikos book can be seen below, under developmental DL work. I wouldnt have thought it matters much, i dont stick exclusively to the movements listed: bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=436 |
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Post by joeldibattista on Apr 16, 2009 22:40:25 GMT -5
I am using Sheiko 28 at the moment. I was thinking of using sheiko 38 starting in at 9weeks out and then switch to the 5 week comp phase running up to the meet. Hi there. I've not heard of #28. I'd be interested to see it, could you post it up or email it to me please? joel_dibattista@hotmail.com Thanks, |
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Post by Deleted on Jul 13, 2009 10:52:48 GMT -5
Okay, so i´ve been messing around with Sheiko for a while now and i´m looking forward to Bates 13 weeks program BUT due to other obligations (2 kids, 4 dogs and a job that takes up a lot of my time) i know i´m probably going to have to make adjustment here and there by cutting of a set or three of the sublementals or doing the bench portion on, say, monday night and the squat portion tuesday morning, you all get the picture, and we´ll see if i make any progress, if not then maybe this kind of training is not for me...
Any and all comments will be greatly valued.
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Post by davebates on Jul 13, 2009 13:27:29 GMT -5
Okay, so i´ve been messing around with Sheiko for a while now and i´m looking forward to Bates 13 weeks program BUT due to other obligations (2 kids, 4 dogs and a job that takes up a lot of my time) i know i´m probably going to have to make adjustment here and there by cutting of a set or three of the sublementals or doing the bench portion on, say, monday night and the squat portion tuesday morning, you all get the picture, and we´ll see if i make any progress, if not then maybe this kind of training is not for me... Any and all comments will be greatly valued. Contact me via email. I might have something that takes less time to complete and still get the results your looking for. Give me your current lifts too. |
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Post by Deleted on Jul 13, 2009 14:37:26 GMT -5
MR Veggaman. I will be testing my maxes by next week and i will email you when i have my current numbers.
Thank you.
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Post by Deleted on Nov 29, 2009 20:09:22 GMT -5
Hi guys!
Been training for 1 year new to sheiko type training, just did day 1 of this programme it is awesome!
Just a question about deadlifts from knees, are these rack dls? Is it alryte to do these convetional as I cant set my feet wide enough in the rack i have.
Thanks for our help in advance Im sure Im going to get some awesome gains in the next 3months!
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Post by spsfw on Nov 29, 2009 21:37:17 GMT -5
yeah- they are rack dls- or you can do them the way joel does and pull with the plates sitting on matts or blocks. Basically its a deadlift partial. I'll let someone else take the question about conventional. My guess is that its ok, but ideally you'd pull in the same stance you do in competition.
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Post by Deleted on Dec 21, 2009 19:26:19 GMT -5
SO using bands or chains on the bench, squats, and deadlifts + box squats instead of regular wouldnt be a bad idea during sheiko?
Just wondering this as well, is going lighter on the accessory better or pushing to the limits better, based on results by a lot of experienced sheiko users.
I have completed sheiko 27 and switched to another routine and then I am going to do another routine after this one of sheiko.
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Post by benburgess on Dec 22, 2009 8:39:46 GMT -5
SO using bands or chains on the bench, squats, and deadlifts + box squats instead of regular wouldnt be a bad idea during sheiko? No, its generally a bad idea for the following reasons: 1) Its difficult to implement because of the %'ages that the program are based on get all out of whack 2) One of the founding principles of the sheiko routines is specificity...you practice the competition lifts as you perform them to get better at them 3) Generally, the huge majority of lifters dont need them to get stronger...Sheiko gets people a lot stronger without box sqs and accomodating resistance. Thats not to say they dont have their place - a lot of the guys on the board who lift equipped use a board press for the bench lockout but unless you have quite a lot of experience with training this way (or have acess to someone who does, like Dave) its difficult to judge the correct intensity with accomodating resistance. Just wondering this as well, is going lighter on the accessory better or pushing to the limits better, based on results by a lot of experienced sheiko users. Upper GPP and lower SPP should both be pretty light, for example, GMs at 40% of your best sq and flyes at 15% ish of your best bench. |
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Post by Deleted on Dec 22, 2009 19:38:58 GMT -5
Ohh well I have experience with westside using bands/chains. I was just wondering if anybody has tried it. I do understand the routine is based on getting better at those lifts but didnt know if throwing some bands on would help. I did not think the benching was that hard either, so I was just thinking about it. What routine should I run after 27?
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Post by michael on Jan 7, 2010 15:41:46 GMT -5
I am entering week 11 of the reduced 12 week program. For the "meet week" Would I perform the final lifts on a staurday considering my training days are sat-tue-wed? And do I take off the whole 12th week before my test lifts?
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Post by joeldibattista on Jan 8, 2010 0:37:40 GMT -5
I am entering week 11 of the reduced 12 week program. For the "meet week" Would I perform the final lifts on a staurday considering my training days are sat-tue-wed? And do I take off the whole 12th week before my test lifts? No, you don't take the final week off. Do the routine as it's written - 70% deadlifts and benches on Day 1, 70% squats and benches on Day 3. So that would be Sat & Tues for you. You would then test on Friday - 3 days after your final session. |
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