new to sheiko

[Deleted]

Hi guys, I'm new to this forum and new to the Sheiko style of training.I have been training for about 7 years mostly BB and general strength training, you know always trying to get bigger and stronger, now focusing on power lifting. In the past have followed the Westside Basic Template for about 12 months and while i did get stronger on all my max effort lifts, when it came time for test day no real increases. I think as a beginner ( in terms of power lifting) you need more practice on the comp lifts, and that's how i found out about sheiko (from Eric's Q&A at elitefts) . Anyway on to my question: Dave, i have just started your 13 week beginner cycle and have already managed to injure my lower back/glutes while squatting. I have been to the doc, he thinks its a muscle strain in the lower back upper glute area and he put me on anti inflammatory for the swelling/pain which are helping. Dave, since i want to restart the cycle next week (Monday 9th Feb) can you recommend anything to help rehab the area so i can squat/dL asap, and if i am unable to squat/dL next week, how do you recommend i arrange the cycle to continue the benching and what lower body exercises should i include to minimize muscle loss and strength loss from my squat/dl.

Thanks in advance Dave.

[davebates]

Feb 4, 2009 10:56:37 GMT -5 @scientest said:

Hi guys, I'm new to this forum and new to the Sheiko style of training.I have been training for about 7 years mostly BB and general strength training, you know always trying to get bigger and stronger, now focusing on power lifting. In the past have followed the Westside Basic Template for about 12 months and while i did get stronger on all my max effort lifts, when it came time for test day no real increases. I think as a beginner ( in terms of power lifting) you need more practice on the comp lifts, and that's how i found out about sheiko (from Eric's Q&A at elitefts) . Anyway on to my question: Dave, i have just started your 13 week beginner cycle and have already managed to injure my lower back/glutes while squatting. I have been to the doc, he thinks its a muscle strain in the lower back upper glute area and he put me on anti inflammatory for the swelling/pain which are helping. Dave, since i want to restart the cycle next week (Monday 9th Feb) can you recommend anything to help rehab the area so i can squat/dL asap, and if i am unable to squat/dL next week, how do you recommend i arrange the cycle to continue the benching and what lower body exercises should i include to minimize muscle loss and strength loss from my squat/dl.

Thanks in advance Dave.

Greetings and welcome to the forum!
Keep in mind I'm not a doctor. Rest and walking will do wonders for your injury. In addition, make sure your current maxes are accurate to begin with. I always suggest to every lifter I work with, take a day and test your lifts and this becomes our starting point. Something you could do until you get better is, only work up to a percentage level where you don't have a great deal of pain and stop there. For example, if the sets at 50% don't cause you any pain. Try 60%. If the pain level there is too much stop your sets there. It's all by how you feel.
Good luck and keep me posted..

[robwhite]

If scientist wanted to focus on bench, with just some 'maintenance' squatting, i think this routine Eric posted www.elitefts.com/sheiko/plan_gime1.htm is aimed at mainly bench press. A couple of the exercises, like hyperextensions might be a bit iffy, although when i messed my back up a bit a few years back, hyperextensions actually helped.

[erictalmant]

Feb 5, 2009 12:43:55 GMT -5 davebates said:

Feb 4, 2009 10:56:37 GMT -5 @scientest said:

Hi guys, I'm new to this forum and new to the Sheiko style of training.I have been training for about 7 years mostly BB and general strength training, you know always trying to get bigger and stronger, now focusing on power lifting. In the past have followed the Westside Basic Template for about 12 months and while i did get stronger on all my max effort lifts, when it came time for test day no real increases. I think as a beginner ( in terms of power lifting) you need more practice on the comp lifts, and that's how i found out about sheiko (from Eric's Q&A at elitefts) . Anyway on to my question: Dave, i have just started your 13 week beginner cycle and have already managed to injure my lower back/glutes while squatting. I have been to the doc, he thinks its a muscle strain in the lower back upper glute area and he put me on anti inflammatory for the swelling/pain which are helping. Dave, since i want to restart the cycle next week (Monday 9th Feb) can you recommend anything to help rehab the area so i can squat/dL asap, and if i am unable to squat/dL next week, how do you recommend i arrange the cycle to continue the benching and what lower body exercises should i include to minimize muscle loss and strength loss from my squat/dl.

Thanks in advance Dave.

Greetings and welcome to the forum!
Keep in mind I'm not a doctor. Rest and walking will do wonders for your injury. In addition, make sure your current maxes are accurate to begin with. I always suggest to every lifter I work with, take a day and test your lifts and this becomes our starting point. Something you could do until you get better is, only work up to a percentage level where you don't have a great deal of pain and stop there. For example, if the sets at 50% don't cause you any pain. Try 60%. If the pain level there is too much stop your sets there. It's all by how you feel.
Good luck and keep me posted..

Dave's recommendation is spot on. Lots of walking, stretching, and recovery modalities and then test the waters. As soon as you feel pain, terminate the exercise.

But as Dave said, we are not doctors so proceed with caution and a level head.