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Post by robwhite on Feb 9, 2009 12:31:43 GMT -5
I'm probably being a blind thingy, but i cannot find any description as to what programs 30, 31, and 32 that Eric posted on EliteFTS ( www.elitefts.com/sheiko/default.asp ) are meant to be used for - i.e what level, and in what type of training cycle. Can anyone enlighten me? Also, they are a bit poorly translated, and i cant figure out some of the stuff in them. does anyone have a better translation? |
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Post by benburgess on Feb 9, 2009 13:49:16 GMT -5
I have run them all Rob.
#32 is "the" peaking cycle that a rated lifter would run after doing a series of prep cycles.
#30 and #31 are both prep cycles that are intended for a rated lifter. However if you look at the %'ages and volume on them you can see that they are no joke, and a LOT tougher than say #29 or #37.
#37 --> 74,095 lifts at av. intensity of 67%
#30 --> 85,645 lifts at av. intensity of 69%
So almost 12,000 more lifts over 4 wks. The killer is the intensity though...2% might not look like much but when you look at the %'age of your max vs volume its a big difference.
I think Eric has said in the past that they are appropriate for rated lifters within 50kg of CMS (EDIT - off the '87 chart, NOT the new one).
I hope this is of some use.
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Post by robwhite on Feb 10, 2009 5:09:38 GMT -5
Cheers Ben. That helps alot. You're a star - and a mine of information.  |
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Post by Deleted on Apr 5, 2009 12:25:14 GMT -5
do you run 30 or 31 first. i need help with translation,Chest m-цы 10рХ5п, . Пресс 10рХ3п, Отжимания on bars 6рХ5п, Rise of a bar on трицепсы, A press legs, Трицепсы. need some help, i want to try these cycles.
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Post by benburgess on Apr 5, 2009 15:55:55 GMT -5
do you run 30 or 31 first. i need help with translation,Chest m-цы 10рХ5п, . Пресс 10рХ3п, Отжимания on bars 6рХ5п, Rise of a bar on трицепсы, A press legs, Трицепсы. need some help, i want to try these cycles. There is an 'official' run of 12wks that goes #30 > #31 > #32. That will be a tough, brutal cycle. Chest m-цы 10рХ5п - i take this to be any chest excersise eg. dumbells Пресс 10рХ3п - flyes i think Отжимания on bars 6рХ5п - I think this is pressups on bars Rise of a bar on трицепсы - dont know A press legs, Трицепсы - leg press |
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Post by joeldibattista on Apr 5, 2009 19:19:52 GMT -5
Ben, I think it's actually 16 weeks of #29 > #30 > #31 > #32.
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Post by joeldibattista on Apr 5, 2009 19:22:22 GMT -5
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Post by robwhite on Apr 6, 2009 11:30:05 GMT -5
Could 'rise on bars' be dips? Damn, i wish someone could properly translate these |
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Post by benburgess on Apr 6, 2009 12:43:40 GMT -5
Could 'rise on bars' be dips? Damn, i wish someone could properly translate these Y'know as i see it...it doesnt really matter. A sq day has: sq at least once bench at least once developmental sq SPP bench GPP or if its a DL day you can sub 'DL' for 'sq' in that sequence above. 99% of the time, on most of the cycles i've seen, any other movements that are in there will be developmental bench SPP (DB press, dips etc). You can usually tell from the reps too....if its 5x10 then it aint gonna be a main lift or even supplemental SPP, its gonna be developmental SPP of some kind, usually bench. So when you see an unpronouncable, just choose a dev. bench SPP move and knock the reps out! The time we spend worrying about exactly what the excersise translates to, we could be spending doing GPP, eating, or making the missis happy. The time Battista spends worrying about things you could do a PHD in excersise physiology and write our own programs.  |
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Post by erictalmant on Apr 9, 2009 12:49:34 GMT -5
Could 'rise on bars' be dips? Damn, i wish someone could properly translate these Y'know as i see it...it doesnt really matter. A sq day has: sq at least once bench at least once developmental sq SPP bench GPP or if its a DL day you can sub 'DL' for 'sq' in that sequence above. 99% of the time, on most of the cycles i've seen, any other movements that are in there will be developmental bench SPP (DB press, dips etc). You can usually tell from the reps too....if its 5x10 then it aint gonna be a main lift or even supplemental SPP, its gonna be developmental SPP of some kind, usually bench. So when you see an unpronouncable, just choose a dev. bench SPP move and knock the reps out! The time we spend worrying about exactly what the excersise translates to, we could be spending doing GPP, eating, or making the missis happy. The time Battista spends worrying about things you could do a PHD in excersise physiology and write our own programs. I couldn't have said it better myself. Excellent advice! |
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Post by Deleted on Apr 16, 2009 9:13:05 GMT -5
I have done 29 and finishing 37 right now and plan on moving to 30 next. I like that it goes to 90% on some of the days for the lifts.
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Post by benburgess on Apr 16, 2009 13:13:12 GMT -5
I have done 29 and finishing 37 right now and plan on moving to 30 next. I like that it goes to 90% on some of the days for the lifts. Good luck! Thats the hardest of the rated lifter cycles IME. |
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Post by joeldibattista on Apr 16, 2009 17:54:17 GMT -5
I have done 29 and finishing 37 right now and plan on moving to 30 next. I like that it goes to 90% on some of the days for the lifts. That's pretty much what I did. I would be wary depending on your rating and how many Sheiko cycles you've ran - it killed me dead. |
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Post by Deleted on Apr 17, 2009 8:43:01 GMT -5
Would you guys advocate increasing the maxes from #37 and go into 30 or would you keep your maxes the same for the first time through?
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Post by benburgess on Apr 17, 2009 9:19:39 GMT -5
Would you guys advocate increasing the maxes from #37 and go into 30 or would you keep your maxes the same for the first time through? Unless you've done a recent skills test that has increased your pbs from what you were using on your #37 keep them the same. The #30 has way higher volume and intensity so its going to feel a lot harder than #37 anyway...I tend to coast #37 but the jump to dozens of reps at 85% in #30 is a big difference. |
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Post by joeldibattista on Apr 17, 2009 21:24:13 GMT -5
Yep, the intensity goes up by 2% (much more than it sounds ), keep the same maxes unless you've tested them for sure. |
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Post by Deleted on Apr 22, 2009 13:33:27 GMT -5
It appears to me that the 13 week no equipment program is #29, #37 and #32. My concern is that I've read it is a beginner program and so far, I am suprised at how well my body has handled the volume. I'm not having any trouble recovering and after some of the reading I've done, I originally expected that I would. The classification chart puts me right under/at the MS classifcation. I think maybe I am concerned that I should be doing more volume, but since this is my first time through and I don't have any experience, would it still be advisable to stick with the 13 week program? Or maybe replace the last four weeks of what seems to be #32 with #30 to increase the work? I apologize if this sounds amateur, I just want to ensure I am training as close as I can to the optimum level. Many thanks!
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Post by erictalmant on Apr 24, 2009 15:41:47 GMT -5
Would you guys advocate increasing the maxes from #37 and go into 30 or would you keep your maxes the same for the first time through? Unless you've done a recent skills test that has increased your pbs from what you were using on your #37 keep them the same. The #30 has way higher volume and intensity so its going to feel a lot harder than #37 anyway...I tend to coast #37 but the jump to dozens of reps at 85% in #30 is a big difference. I agree completely with what Ben said above. How old are you? The older the lifter, the more that volume needs to be reduced from the "original templates i.e. 29,30,31,32,37,38,etc. If under 25 or so, then do them as written. If over 25, then probably a reduction in volume (hence Dave's 13 week program and the new templates he is trying out) would be in order. |
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Post by deathevocation on Jul 6, 2009 6:10:45 GMT -5
Just did 29/37/32 and am thinking of 37/37/32. Might try 37/31/32 after that, some of those squat days on 31 look mean.
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Post by Deleted on Jul 6, 2009 8:02:34 GMT -5
Just did 29/37/32 and am thinking of 37/37/32. Might try 37/31/32 after that, some of those squat days on 31 look mean. How did 29/32/30 work out for you? |
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