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Post by davebates on Dec 10, 2008 18:45:06 GMT -5
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Post by erictalmant on Dec 10, 2008 22:28:54 GMT -5
Make sure and scroll down everyone because the program begins on page 2.  -Eric |
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Post by davebates on Dec 10, 2008 23:02:58 GMT -5
If anyone has questions about this program please feel free to ask about it.
Once you complete this program, please tell us how you did...
All feedback is welcome...
Thanks, Dave
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Post by Deleted on Dec 11, 2008 8:45:35 GMT -5
Hi Dave/Eric,
My feedback. I think the program you had me on about a month back was a little more effective for me. The reason being that it had a good mix of the 70-80% weights and a good mix of 85%-90%+. I have found that for me to gain, I need a mix of both. I am thinking about doing a cycle or two of the 5/3/1 program to get back up to those bigger weights and then I certainly want to get back into Sheiko.
It is great that you have setup a site to discuss Sheiko because most everything I have found on the web has been Westside oriented. I am looking forward to some good discussions on Sheiko-style training.
Geoff
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Post by davebates on Dec 11, 2008 13:31:49 GMT -5
Thank you for the feedback Geoff.
The interesting part of these types of workouts for me is, what works and what does not. The program I have posted is not the answer for everyone, but it does work for most. There will always be exceptions. When your ready to start back up, give it an honest go. If you decide to make changes, let us know what changes you made and what the results are. I have a simple, but very hard goal in mind, for everyone to get stronger!
-Dave
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Post by Deleted on Dec 23, 2008 5:33:55 GMT -5
Variations on a theme huh? I've noticed you've been steadily increasing the volume on me since we started, this four weeks is essentially the same as last round with an added set at the top of most things. For example, if one week 2 we did 80% 5X3, on week 7 its 80% 6X3. Is this due to moving up classifications or just something you strive to do with everyone to increase work capacity and ability to adapt to the lifts? Its certainly working...
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Post by davebates on Dec 23, 2008 13:45:02 GMT -5
Variations on a theme huh? I've noticed you've been steadily increasing the volume on me since we started, this four weeks is essentially the same as last round with an added set at the top of most things. For example, if one week 2 we did 80% 5X3, on week 7 its 80% 6X3. Is this due to moving up classifications or just something you strive to do with everyone to increase work capacity and ability to adapt to the lifts? Its certainly working... it's something we strive to do with everyone to increase work capacity and ability to adapt to the lifts.
Keep up the good work sir... |
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Post by erictalmant on Dec 23, 2008 18:16:28 GMT -5
And if one is a rated lifter, don't forget the GPP!
Just make sure you do it the "right" way and not one of the million bastardized ways that are out there.
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Post by Deleted on Dec 23, 2008 19:48:10 GMT -5
I'm interested Eric, Why just GPP for the rated lifter? The primary aim of this is to develop athleticism and work the cardio system as well as increasing working capacity right? I've also been told numerous times that your cadio abilities start to drop off very quickly as soon as you stop doing them and know this from experience. Why is it important for the rated lifter to posess this but not the CMS/MS group? What if one could develop the work capacity needed to complete the programming without cardio or indeed, if one's strength levels before starting Sheiko put them in the CMS group? I do believe you, just like to know the reasoning behind everything! |
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Post by erictalmant on Dec 26, 2008 9:49:05 GMT -5
I'm interested Eric, Why just GPP for the rated lifter? The primary aim of this is to develop athleticism and work the cardio system as well as increasing working capacity right? I've also been told numerous times that your cadio abilities start to drop off very quickly as soon as you stop doing them and know this from experience. Why is it important for the rated lifter to posess this but not the CMS/MS group? What if one could develop the work capacity needed to complete the programming without cardio or indeed, if one's strength levels before starting Sheiko put them in the CMS group? I do believe you, just like to know the reasoning behind everything! If one is not yet a CMS then the long hours spent doing GPP will help them raise their work capacity, flexibility, etc. to a level that is more conducive to support gains in strength. Once a lifter hits CMS it is still important for them to increase work capacity, but not in the same ways that a rated lifter does. In addition, at this level it is more beneficial for a CMS or higher to simply develop more work capacity by...doing more work (in the gym). If a rated lifter does too much work in the gym too fast they will not develop properly, burn out, get injured, or a whole host of other things. We still believe that if a lifter has developed to the level of CMS without much prior GPP work that that person can still benefit tremendously from a properly implemented GPP program. A situation like this one would require individual attention and customization, however; taking into account all of the variables, peculiarities, etc. Make sense? |
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Post by Deleted on Dec 27, 2008 17:31:17 GMT -5
We still believe that if a lifter has developed to the level of CMS without much prior GPP work that that person can still benefit tremendously from a properly implemented GPP program. A situation like this one would require individual attention and customization, however; taking into account all of the variables, peculiarities, etc. Make sense? And how does one create that? I have been on the begginer program (13 weeks), i am now on week 8 but i have no gpp program. |
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Post by davebates on Dec 27, 2008 19:21:17 GMT -5
We still believe that if a lifter has developed to the level of CMS without much prior GPP work that that person can still benefit tremendously from a properly implemented GPP program. A situation like this one would require individual attention and customization, however; taking into account all of the variables, peculiarities, etc. Make sense? And how does one create that? I have been on the begginer program (13 weeks), i am now on week 8 but i have no gpp program.
On your non training days you could do something as simple as walk. |
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Post by erictalmant on Dec 28, 2008 9:09:04 GMT -5
We still believe that if a lifter has developed to the level of CMS without much prior GPP work that that person can still benefit tremendously from a properly implemented GPP program. A situation like this one would require individual attention and customization, however; taking into account all of the variables, peculiarities, etc. Make sense? And how does one create that? I have been on the begginer program (13 weeks), i am now on week 8 but i have no gpp program. I have written quite a bit about GPP on Elitefts.com and in fact on several occasions I lay out GPP programs for various classifications of lifters. Run a search on Elite for "GPP" and use me as the author and you should come up with enough information to get you started properly. In addition, my St. Louis seminar DVD talks about proper GPP program design and implementation at length so you may want to get a copy of it as well when I release them next week. |
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Post by Deleted on Jan 8, 2009 9:25:42 GMT -5
Maybe it is just me, but the excel file seems to call for the use of gear. Is there another?
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Post by davebates on Jan 8, 2009 15:18:50 GMT -5
Maybe it is just me, but the excel file seems to call for the use of gear. Is there another? Hi Jim,
enter the numbers from the "raw maxes" in the equipment maxes too. |
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Post by Deleted on Jan 19, 2009 12:17:41 GMT -5
Hello! I am going to give this plan a run most likely. I have been doing Westside style for ~8 months and would like to try this approach. My question/problem. I workout in my garage and cannot do dumbbell flys because I do not have any dumbbells. What barbell/bw exercise would be appropriate here? I was thinking either illegal wide bench, OHP, or close grip press. Or should I just pick a developmental SPP bench exercise from here: bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=436Any advice? Thank you. -Josh |
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Post by Deleted on Jan 20, 2009 6:33:00 GMT -5
Do pushups.
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Post by benburgess on Jan 20, 2009 15:05:33 GMT -5
I like pushups too. If you do an exaggerated cat type arch at the top of the movement with the bit of back thats between the shoulder blades they're really good for shoulder health an all. As i understand it you could pick another developmental SPP movement if you wanted though...I think the rule of thumb is use ~40 of your best raw bench for the barbell excersises and ~20% for the dumbell ones. |
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Post by joeldibattista on Jan 20, 2009 19:35:09 GMT -5
I like pushups too. If you do an exaggerated cat type arch at the top of the movement with the bit of back thats between the shoulder blades they're really good for shoulder health an all. As i understand it you could pick another developmental SPP movement if you wanted though...I think the rule of thumb is use ~40 of your best raw bench for the barbell excersises and ~20% for the dumbell ones. I must say, those pushups with the retracted scaps that Ben describes are the best movement I've ever done for shoulder health. I do them weekly. |
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Post by benburgess on Jan 22, 2009 6:29:58 GMT -5
I like pushups too. If you do an exaggerated cat type arch at the top of the movement with the bit of back thats between the shoulder blades they're really good for shoulder health an all. As i understand it you could pick another developmental SPP movement if you wanted though...I think the rule of thumb is use ~40 of your best raw bench for the barbell excersises and ~20% for the dumbell ones. I must say, those pushups with the retracted scaps that Ben describes are the best movement I've ever done for shoulder health. I do them weekly. PROtracted nobhead  |
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