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Post by joeldibattista on Jan 24, 2009 19:52:56 GMT -5
Yes, what my Pommy mate says.  |
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Post by robwhite on Jan 30, 2009 8:00:21 GMT -5
With the 13 week program, if i am a sumo deadlifter, should the rack pulls be done with a sumo stance as well?
What about the good mornings ? - believe it or not, i have seen articles online mentioning sumo stance good mornings.
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Post by benburgess on Jan 30, 2009 19:25:40 GMT -5
I BELIEVE IT! I do my GM's wide, works for me as my weakness is my adductors. I wouldnt sweat this one as its developmental SPP, so probably any and all variations are 'in the book'. I would have thought the intention would be that pulls to knees, from blocks etc. are to be done with same stance as full ROM. If you are doing one sumo and one conventional I doubt it is likely to result in famine, war and appocalypse, but I would adjust the weight according to your max in the stance you are working in.  |
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Post by Deleted on Feb 10, 2009 13:11:55 GMT -5
What exercise should replace dips, as I don't have a dip bar?
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Post by robwhite on Feb 12, 2009 8:36:10 GMT -5
Bench dips? They give a good ROM in the shoulder girdle.
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Post by benburgess on Feb 12, 2009 15:05:02 GMT -5
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Post by davebates on Feb 13, 2009 12:08:24 GMT -5
What exercise should replace dips, as I don't have a dip bar? pushdowns with a straight bar will work just fine. |
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Post by Deleted on Mar 11, 2009 7:30:34 GMT -5
hey all,
been watching this forum on sheiko for a couple of months now and am doing the 13 weeks cycle.
firstly there is so much good advice on here so thankyou to everyone.
secondly just completed my skills evaluation which is about week 10 i think (don't have program in front of me) squats and deads were so easy at 90% i got a bit carried away and did one extra set on both with me putting 5kg on each of my previous pr's and they both went up pretty good. I can't wait until the next few weeks to retest properly.
thirdly your prob wondering where my bench is. I have decided to give this a rest just now as my left shoulder is so beat up so bad at the moment, its just so sore when benching. it started after about the first month then i tried doing some prehab/rehab on rest days as well as making sure my technique is spot on. some days i don't feel it and others its hell. i think it just needs a total rest from benching and dips the now. going to start working on my upper back and really get into rotator cuff stuff as well and see if that makes a difference.
does anyone have any thoughts on this?
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Post by benburgess on Mar 15, 2009 3:09:22 GMT -5
Ewan, check out the excersise i am banging on about a few posts above this one in this thread. To bump this for all sore shoulders everywhere, I read about it here: www.t-nation.com/readArticle.do?id=1053531The excersise I am talking about is the one illustrated int 1st video. |
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Post by Deleted on Mar 21, 2009 9:20:37 GMT -5
Hi my name is Christian and I am on my second cycle of Sheiko that Dave send me. I am really grateful that Dave and Eric are offering these programs to try and all the other infos on lifting. I just had my skills evaluation a week ago and finally after a long lasting back injury I suffered last year I was able to pull 210 kg with some left in the tank at 93 kg and also get my squat on track again. So I am quite excited about Sheiko programming and I am looking forward to the testing in April. In my first comp last year I had Sq:180 kg, Bench 140 kg, DL 220 kg in 100kg class.; with the injury I dropped below 200kg in DL for some time. But these times are now gone thanks to Dave's Sheiko programs |
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Post by Deleted on Mar 30, 2009 11:05:35 GMT -5
i have done this cycle and got pretty good results. i am a cms lifter. what class of lifter does this cycle qualify too. i am 240 my lifts are 600,465,and 535. the cycles on the elite web site what cycle would you recommend.
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Post by Deleted on Apr 8, 2009 1:35:56 GMT -5
the cms cycle.
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Post by erictalmant on Apr 9, 2009 12:29:24 GMT -5
i have done this cycle and got pretty good results. i am a cms lifter. what class of lifter does this cycle qualify too. i am 240 my lifts are 600,465,and 535. the cycles on the elite web site what cycle would you recommend. Either the CMS, 37, or 38 would be good. Dave also has some new stuff that is actually probably more suited to your needs than any of those three. Ask him about the 4 day/week Bill McD program. |
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Post by Deleted on Apr 16, 2009 10:07:29 GMT -5
A quick thanks to Dave and Eric for such a great resource. I am new here and this is my first experience with Sheiko after many years of training westside methods. According to the classification I am just shy of MS, but I've never trained anything with volume like this and I am sure it will be a shock to my body. I'm going to follow the 13 week no equipment program and will provide feedback and results. It appears to me that the 13 week program is something similar to #29-#37-#32, but I could be wrong. Regardless, I am pretty excited about the progam. Many thanks!
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Post by Deleted on Apr 23, 2009 14:25:23 GMT -5
The excel file is for an equipped lifter. is there an equivalent where you dont have to use a bench shirt or squat suit? |
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Post by joeldibattista on Apr 23, 2009 18:36:12 GMT -5
You just make your equipped maxes equal to your raw maxes.
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Post by Deleted on Apr 24, 2009 8:37:44 GMT -5
So if I do that, then instead of using a squat suit, i'd do unequipped squat, right? And on the sample day below, i'd end up doing 6 sets of regular unequipped squats at 70%. Is that right? it doesn't sound like it is...
week 2
Monday
sets reps %
squat
1 4 50%
1 4 60%
1 3 70%
squat suit
1 3 70%
4 2 80%
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Post by joeldibattista on Apr 24, 2009 8:55:19 GMT -5
No, the first colmun is sets and the second is reps, so you'd do two sets of three reps with 70% followed by four sets of two reps with 80%.
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Post by Deleted on Apr 24, 2009 14:00:03 GMT -5
oh doh! thanks. i missed that, and had a different spreadsheet's format in my head.
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Post by erictalmant on Apr 24, 2009 15:30:12 GMT -5
A quick thanks to Dave and Eric for such a great resource. I am new here and this is my first experience with Sheiko after many years of training westside methods. According to the classification I am just shy of MS, but I've never trained anything with volume like this and I am sure it will be a shock to my body. I'm going to follow the 13 week no equipment program and will provide feedback and results. It appears to me that the 13 week program is something similar to #29-#37-#32, but I could be wrong. Regardless, I am pretty excited about the progam. Many thanks! Sure thing, Athos. We are clearly finding out that those over the age of 25 need to modify volume a bit, and the older you are the more that the volume is modified. The 13 week program somewhat reflects these findings, but some additional blocks (programs) that I hope Dave will make available soon take this into consideration even moreso. Furthermore, it also takes into consideration higher rated lifters (such as yourself) that also need reduced volume simply because they don't have the conditioning (yet) to jump into a preparatory cycle with a large load. 0-600 reps = small load 601-800 reps = average load 801-1200 = large load 1201+ = maximum load |
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