Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 16, 2009 22:41:45 GMT -5
Previously I said I would post my feedback from my first Sheiko cycle. I have trained Westside for several years and know the system well, having received plenty of advice from that crew. Because of the experience I have had, I wasn't completely sure Sheiko would produce significant strength gains. After today's evaluation, all of my doubts have been nullified. I have followed the program to a "T" with the exception of swapping out a few SPP exercises for ones that work well for me.
I will admit I deviated off course a bit today because I felt so good, I took some higher percentages, I just couldn't help it. Today's evaluation went like this:
SQ: Worked up to 98% and it felt so easy that I was surprised. Ended up doing 104% and it went up well, felt like I had some left in the tank. New PR.
BP: Worked up to 97%, the weight went up solid, felt good for another 20 pounds or so. Expecting a new max after the last week.
DL: Worked up to 96%, weight came up good. Jumped to 101% and the lift was solid. Felt like I was good for more, but decided to hold off and make another new PR after the last week.
I'll post the final results after the final week with other observations about the cycle. Right now I think I'm on track to add about 50 pounds to my total, which would be outstanding for me. I've been inching along for so long, to have a day like today was really encouraging.
Also, want to say thanks to everyone that posts on this board. I rarely post myself, but I read everyone's posts each week. I've learned a ton, thanks to Eric, Dave, Ben, SPSFW, Joel and everyone that I didn't mention. This program is a great thing and I feel lucky to have ended up on this forum.
Many thanks!
|
|
|
|
Post by joeldibattista on Jun 16, 2009 22:50:47 GMT -5
Awesome results athos!
|
|
spsfw
Full Member
Posts: 165
|
Post by spsfw on Jun 16, 2009 23:15:59 GMT -5
well done.
|
|
|
|
Post by benburgess on Jun 17, 2009 12:50:43 GMT -5
nice one geezer
|
|
|
|
Post by robwhite on Jun 18, 2009 4:35:16 GMT -5
nice result.
|
|
spsfw
Full Member
Posts: 165
|
Post by spsfw on Jul 3, 2009 0:38:17 GMT -5
i know there was some discussion about 'breaking up' sheiko sessions to make them shorter- I wondering about breaking the sessions into am and pm. For eg, on day 1 do all benching in the morning and all squatting in the evening. What do you reckon?
|
|
|
|
Post by davebates on Jul 7, 2009 17:02:27 GMT -5
Previously I said I would post my feedback from my first Sheiko cycle. I have trained Westside for several years and know the system well, having received plenty of advice from that crew. Because of the experience I have had, I wasn't completely sure Sheiko would produce significant strength gains. After today's evaluation, all of my doubts have been nullified. I have followed the program to a "T" with the exception of swapping out a few SPP exercises for ones that work well for me. I will admit I deviated off course a bit today because I felt so good, I took some higher percentages, I just couldn't help it. Today's evaluation went like this: SQ: Worked up to 98% and it felt so easy that I was surprised. Ended up doing 104% and it went up well, felt like I had some left in the tank. New PR. BP: Worked up to 97%, the weight went up solid, felt good for another 20 pounds or so. Expecting a new max after the last week. DL: Worked up to 96%, weight came up good. Jumped to 101% and the lift was solid. Felt like I was good for more, but decided to hold off and make another new PR after the last week. I'll post the final results after the final week with other observations about the cycle. Right now I think I'm on track to add about 50 pounds to my total, which would be outstanding for me. I've been inching along for so long, to have a day like today was really encouraging. Also, want to say thanks to everyone that posts on this board. I rarely post myself, but I read everyone's posts each week. I've learned a ton, thanks to Eric, Dave, Ben, SPSFW, Joel and everyone that I didn't mention. This program is a great thing and I feel lucky to have ended up on this forum. Many thanks! Good Job sir, keep it going.
I have something that may work even better. I have been testing for some time and the results look promising. 
If more people continue to make progress, I will post it for everyone to review. |
|
spsfw
Full Member
Posts: 165
|
Post by spsfw on Jul 7, 2009 22:26:23 GMT -5
reduced volume- count me in please. I did the first 4 weeks of the 13weeker I am doing based on the reduced volume program and it seemed to be working well.
|
|
|
|
Post by davebates on Aug 18, 2009 10:31:44 GMT -5
reduced volume- count me in please. I did the first 4 weeks of the 13weeker I am doing based on the reduced volume program and it seemed to be working well. Here is some feedback from Dwane G on the program we have posted up here.. Hi Dave, I just wanted to let you know that I did my second run of the unequipped 13 wk beginners program and I had much better success this time. I added 60 lbs to my total with +25lbs on squat, +15lbs on bench, and +20lbs on deadlift. The first run I only added 25 lbs. I changed two things on purpose. Instead of dips, I did standing overhead presses. Instead of lunges I either did a high bar olympic squat, or a front squat. I changed one thing not on purpose. I went on vacation for five days after the skills evaluation and did not train. I can't wait to run it again and add another 60lbs or more, as I did have some left in me for the squat and bench. Thanks for the program. -Dwayne |
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Aug 19, 2009 22:23:58 GMT -5
Hi everyone,
I'm new to the board. Just got my okay to post.
Dave got to it first though. I'm Dwayne. I contacted Dave about the end of January and since then I've run the 13 week unequipped twice. The first time through I increased my total by 25 lbs, with +5lbs on squat, +5lb on bench, and +15lb on the deadlift. The second time through, I changed the two assistance exercises as Dave said, and I put 60 on my total. So, from the end of Janaury to mid-August, I increased my total by 85 lbs...which is awesome. I think the switches in assistances may have helped in my weaker areas.
Again, Thank you Dave for the program and I'm going to start the third round on Monday!
-Dwayne
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Aug 20, 2009 7:28:37 GMT -5
Nice work Dwayne and welcome. Big improvements for sure. I wonder if maybe your body adjusted to the volume a bit more for the second run and helped with the bigger increase? Congrats on the gains.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Aug 23, 2009 9:35:51 GMT -5
if i am getting back in to doing sheiko training should i do the this cycle or 29 30 31.
|
|
|
|
Post by joeldibattista on Aug 23, 2009 21:22:16 GMT -5
This cycle.
|
|
|
|
Post by davebates on Aug 25, 2009 23:29:19 GMT -5
if i am getting back in to doing sheiko training should i do the this cycle or 29 30 31. it depends on your lifts.... |
|
|
|
Post by davebates on Sept 16, 2009 23:02:56 GMT -5
Hope this works..
Here is a lower volume program I have been working on for some time.
Let me know how it works if you try it out.
Thanks in advance.Attachments:
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Sept 18, 2009 10:33:27 GMT -5
WILL YOU ADAPT A LOW VOLUME TRAINING CYCLE FOR EQUIPPED LIFTERS SOON?
COUNT ME IN FOR SURE...
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 6, 2009 1:49:32 GMT -5
Hope this works..
Here is a lower volume program I have been working on for some time.
Let me know how it works if you try it out.
Thanks in advance. Unable to use spreadsheet. All cells are password protected. |
|
|
|
Post by joeldibattista on Oct 6, 2009 5:40:39 GMT -5
Hope this works..
Here is a lower volume program I have been working on for some time.
Let me know how it works if you try it out.
Thanks in advance. Unable to use spreadsheet. All cells are password protected. Just enter your maxes on the 'max' sheet and it will calculate each week for you. |
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 8, 2009 12:47:46 GMT -5
Unable to use spreadsheet. All cells are password protected. Just enter your maxes on the 'max' sheet and it will calculate each week for you. I understand how it works. Whenever I try to do that, I get the following message: "Protected calls can not be modified". |
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Oct 8, 2009 14:35:48 GMT -5
I second to "lifter", can't put in any maxes of my own due to protected cells. I also can't open the excel file for the "normal" 13 week program since it is an encrypted xls file.
|
|
