kgm
Junior Member
Posts: 56
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Post by kgm on Jan 21, 2012 11:17:36 GMT -5
CMS and MS are cycles for high level lifters.
My suggestion for starting out would be;
1-find your maxes
2-run #29
3-any max that didn't feel right adjust accordingly. if they all felt good raise your maxes by 1-3%
4-run #29 again.
5-run the first and the last weeks of #32
6-retest
At the end of this you will have an idea how #29 treats you and you can give other cycles a try depending on what you want to change, using the spreadsheet to find what volume and intensities each cycle have.
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Post by joeldibattista on Jan 21, 2012 17:27:59 GMT -5
Hi guys great forum but im trying to work this sheiko stuff out please help. A friend gave me the spead sheet of programs and i would like to run a cycle but mot sure how to start . What is cms- ms etc how many cycles should i run . How often should you change your percentages on sheiko. Should I run a 4 week cycle then up the 1rm weight or what? Thanks guys. What is your bodyweight and best raw total? |
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Deleted
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Post by Deleted on Jan 21, 2012 19:20:35 GMT -5
I am 92.5kg and my Totals are 200/125/255kg. Just ran #29 and I'm now half way through #32. Then I'll retest. Hope to hit my first 600kg raw total.
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Post by joeldibattista on Jan 21, 2012 20:30:14 GMT -5
Sounds like a good plan. You are a rated lifter, so #29, #37 or Dave Bates' plan on this site would be the correct routines to run.
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Deleted
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Post by Deleted on Jan 22, 2012 3:49:14 GMT -5
Been looking at Dave bates 13 week plan. May have a go at that next. Have a 5 week gap to fill between the end of #32 in running now and a local comP I want to enter. Should I run #32 again but on slightly higher %'s?
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Post by joeldibattista on Jan 22, 2012 21:49:11 GMT -5
Hmmm, that is quite a short gap. Typically people take a week off after finishing #32, which would leave you with 4 weeks. I would probably do the conditioning week and the final 3 weeks of #32. No need to do the skills evaluation again as you will have just done a skills test.
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Deleted
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Post by Deleted on Jan 23, 2012 0:41:16 GMT -5
Thanks for your help, I'll do that and let you know how I go.
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Post by chreiz on Jan 23, 2012 6:13:16 GMT -5
Why not running an extra prep cycle?
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Deleted
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Post by Deleted on Jan 23, 2012 23:45:26 GMT -5
Why not running an extra prep cycle? I agree, just run a prep cycle. |
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Deleted
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Post by Deleted on Jan 24, 2012 7:52:38 GMT -5
Meaning what? Run 29 or 37 and not 32?
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Deleted
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Post by Deleted on Jan 27, 2012 19:43:11 GMT -5
Meaning what? Run 29 or 37 and not 32? 32 isn't a prep cycle!! Just do 37. You should choose better wording for replys if you want help! |
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Deleted
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Post by Deleted on Jan 27, 2012 21:45:27 GMT -5
Sorry, but it was just a question. How you read it is up to you. Nothing nasty intended. The reason I was running 32 again was because I had a comp coming up. It left me with a 4 week gap as I have just run 29 and 32 and didn't know the comp date so I could organize a better cycle
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Deleted
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Post by Deleted on Jan 28, 2012 20:44:33 GMT -5
Sorry, but it was just a question. How you read it is up to you. Nothing nasty intended. The reason I was running 32 again was because I had a comp coming up. It left me with a 4 week gap as I have just run 29 and 32 and didn't know the comp date so I could organize a better cycle I would do weeks 6,7,8 and then the final wk of Bates 13 wk cycle which would be your comp week. |
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Deleted
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Post by Deleted on Jan 28, 2012 20:47:44 GMT -5
Thanks for your advice. I'll look at the options this week and let you know which way I go.
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Deleted
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Post by Deleted on Feb 5, 2012 2:51:14 GMT -5
Just finished #29 and #32 and done my 1rm's.
Squat 215kg
Bench 130kg
Deadlift 260kg
B/w 92.1kg
30kg increAse in 8 weeks and my first raw 600kg total. Well happy!!!!
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Post by starter20 on Feb 5, 2012 7:00:51 GMT -5
nice! how are the gains divided? in what lift did you gain the most?
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Deleted
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Post by Deleted on Feb 5, 2012 7:16:36 GMT -5
15kg on squat, 5 kg bench and 10kg on deadlift. Need to bring up my bench. As you can see its easily my weakest lift.
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Post by starter20 on Feb 5, 2012 10:04:53 GMT -5
so what are you planning to do now?
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Post by joeldibattista on Feb 5, 2012 17:31:39 GMT -5
Just finished #29 and #32 and done my 1rm's. Squat 215kg Bench 130kg Deadlift 260kg B/w 92.1kg 30kg increAse in 8 weeks and my first raw 600kg total. Well happy!!!! Congratulations, that is a nice gain. |
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Deleted
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Post by Deleted on Feb 5, 2012 18:13:32 GMT -5
Got a in house gym comp in 5 weeks then a ipf meet at the end of April. So I might run a the 12 week no equipment program which will be bang on for the ipf meet. Will just use the in house comp as a mid cycle run through. What do you think?
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