13 weeks (no equipment) updated 9/16/09

[davebates]

Oct 8, 2009 14:35:48 GMT -5 @jo said:

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.

hmmm the version being used is 97 excel.

it seems to work fine for others.
You can PM me with your email and I will send a copy with your maxes already entered.

[davebates]

Dec 10, 2008 18:45:06 GMT -5 davebates said:

here is a link for the first Sheiko program I put everyone through.
Go to the end of this thread, I think we have something better!

doc.erictalmant.com/13%20wk%20beginner%20program.doc

pdf.erictalmant.com/13%20wk%20beginner%20program.pdf

in excel
www.mediafire.com/?sharekey=8ae88465c65a306ad2db6fb9a8902bda

some more result from this program:
Hi Dave,

I’m a novice power lifter and got my sheiko cycles through Reuben Simanu.

I followed the “sheiko comp prep reduced volume 13wk cycle.xls”.

I posted my 1RM’s yesterday and achieved a 15% total increase in my lifts

from original. That was composed of 32% increase on my squat, 8% on my

bench and 11% on my deadlift.

I am pretty happy overall as this was my first program focused on PL’ing.


cheers

Robert Marshall

[davebates]

here is some results from Aaron Hawkins

The low volume equipment program still needs some tuning but so far it looks promising.

Dave

How are you??

I did my meet! Got 7 from 9!

VERY HAPPY with my strength gains!

I upped my squat and deadlift opener a little warmups felt great, squat ened up where u told me to
be deadlift im way stronger than we thought.

Went like

SQUAT:

190kg easy
202.5kg (im superstitious about barriers like 200 haha) easy
207.5kg comfortable went a little forward have been working hard on abs and core that made me more stable came up well.

27.5kg PR!!!!!

BENCH:

95kg ok
102.5kg (same deal on 100 barrier ) satin a bad position off chest but ground it
105kg Faster off chest stalled NO LIFT

10kg PR!!!!!

DEADLIFT

195kg EASY
205kg Slipped and dropped it to avoid injury
205kg decided to take it again and it was like a warmup, perfect lift. Good for 215 at the least.

12.5kg PR!!!!

Needed 525kg to qualify for nationals, got 515kg.
40kg PR on total cant complain!!

(Comp PRs training doesnt count)

THANKS SO MUCH FOR YOUR HELP DAVE!!!!!!!!!!

[Deleted]

The program worked very well for me.
Up until 6 months ago i did Linear programs. Hit a big brick wall.
Did 29, 37, 32 then Daves reduced Volume. I could push
harder with the reduced volume without burning out!
As you can see from the numbers i came a long way.

Heres the vid...

Cant thank Comrade Dave enough!

Im jumping straight back on board with a shortened Version as i was
10kg off my qualifying total and theres one more meet to smash it..

[deathevocation]

Good work. A lot of Australian/NZ lifters here!

[Deleted]

Those squats looked really good, very nice lifting!

[davebates]

an email from courtney myers..

Dave,

The meet went very well. The traveling was a little long, but it was worth the trip.

I placed first in the 198 Junior division, but I am pretty sure I was the only one in that division....Ha!

I was able to cut weight and put it all back on. I weighed in at 196.3 and was 202 the next morning. I really appreciate your help, and especially the advise that I got from Eric regarding cutting weight.

I totaled 1356 via a 507 squat, 292 bench press, and a big 557 deadlift. These are all p.r's and an increase of 50 pounds off of my last meet total.

I really appreciate all of your help with my programming. I have gotten consistently stronger while doing Sheiko. I went 8 for 9 and had a lot more in the tank with both squats and deadlifts.

I will be doing a meet on November 21. So I have five weeks until that. I would find it extremely beneficial to my body if I could take a week off, or at least part of a week, but with only 5 weeks I don't really see that as an option.

Thank you again for all of your help, and I would appreciate if you would be willing to program my training for the 21st.

On a side note, I really think I need to do either benches with either chains or bands, because the board work didn't really help my lockout as much as I would have liked. You will see from the video of my missed bench where I get stuck.

Thanks again,
Courtney

[Deleted]

Just want to thank Dave and everyone here for the great training advice, it has been invaluable. I just did my first meet since training Sheiko and I think it went pretty well.

I ended up getting a little sick before the meet and didn't get my weight cut right, so the last 36 hours were not fun, but I made weight, coming in at 75kg (164 lbs). I lifted raw at my first meet with USAPL/IPF.

Even with not feeling my best, I still managed to total 580 kg (1278 lbs) raw @75kg, although it would have been the 600kg I was looking for had I not slightly hitched my last deadlift, I made the lift, but got two red lights. Ended up setting some open raw USAPL state records as well.

Squats went well, ended up with 215kg (473.7 lbs) with just a belt and knee sleeves, I was pretty happy with these as I had no trouble getting down deep and I felt like I had another 10 kg in me for sure. Bench was 137.5kg (303 lbs), definitely not my best effort, but ok. Deadlift was supposed to be 250kg (551 lbs), but I only ended up with 227.5kg (501.5 lbs) as I lost my grip on my first lift (never had that happen before), had to use my second to get the weight, then on the third attempt, got two reds on 227.5kg (523.5 lbs) (a weight I normally have no trouble with).

So even though I really thought I would end up with 600 kg or better, I'm still pretty happy with the 580kg total considering I wasn't at my best that day. I've had great success with Sheiko, I just wish I would have stumbled on this sooner!

Also, I had the opportunity to see the great Mike Bridges lift raw at this meet, all I can say is wow. He smoked a 282.5kg (622 lbs) raw squat @198 pounds, impressive.

Thanks again for all the help!

[Deleted]

on the lower volume cycle do you take wk 12 of except saturday.

[Deleted]

I'm about to try the routine out, focusing on bench, due to injuries. With this routine, it is ok to use your actual maxes correct? I know some routines have you take 10-20lbs off your max before calculating percentages, and I just wanted to make sure before I started. Also, since I will just be focusing on bench, can I increase my max used by 5-10lbs, or just use my actual max? Thanks for the help and I look forward to using this routine!

[deathevocation]

Use your actual max. I think you could also use an increased max by 5-10 pounds. With the rounding on the program and depending on the gym equipment available to you, you might find that you are lifting 5 pounds more anyhow (ie if program calls me to lift 132.5kg for bench and I can't find 1.25kg weights, I go to 135kg).

[Deleted]

Thanks for the response. Once I complete it, I'll let everyone know how it goes.

[Deleted]

Sept 16, 2009 23:02:56 GMT -5 davebates said:

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.

If anyone is still wanting to try out Dave's 12 week reduced volume program and couldn't get the last attachment to work because of the protected cell message. Here is one I downloaded and was able to undo the protected cells.

Attachments:

[Deleted]

Jan 18, 2010 0:44:55 GMT -5 @gatorman2k6 said:

Thanks for the response. Once I complete it, I'll let everyone know how it goes.

Just finished up the first 4 weeks and I'm really liking it so far. Like I said before, I'm doing it slightly modified due to some injuries, but by focusing on bench, I didn't struggle with any sets. I'm looking forward to seeing what I can hit in April when I finish up.

[Deleted]

it won´t let me type in my maxes, even with the one mreed put up

[davebates]

Feb 27, 2010 12:15:09 GMT -5 @johnsmedemark said:

it won´t let me type in my maxes, even with the one mreed put up

john, contact me and let me know your maxes..

[Deleted]

Hi, does anyone know the password for the reduced volume routine? The spreadsheet keeps asking e for the password. I was hoping to run the program starting this upcoming week.

Thanks to anyone who can help.

[benburgess]

Jul 20, 2010 19:10:23 GMT -5 @vtrunner said:

Hi, does anyone know the password for the reduced volume routine? The spreadsheet keeps asking e for the password. I was hoping to run the program starting this upcoming week.

Thanks to anyone who can help.

if you dont get a response try emailing dave i think he is [e-mail]

[Deleted]

For those that are interested, I took the 13 week program and put it into an Excel format that prints on week per page. In addition, you can just enter your lifts in the cells at the top (B2, C2 and D2) and the weights are auto calculated based on the percentages called for.

Attachments:

[thatnuckolskid]

I know this is reviving a thread that has been dead for a while, but is the 13 week beginner program still the way to go for someone just starting sheiko? I'm 20 years old, CMS at 198 or Level 1 at 220 (I'm 205, so it just depends if I want to cut come meet day), with very little experience with high volume training.