Starting Sheiko

[Deleted]

am interested in starting Sheiko training. I am a former athlete and have worked out for a long time. I have always done split training and want something different. I heard Sheiko Traning was awesome and I like challenges. I am 6'3-6'4 210-215 my 1RM in pounds on Bench is 365, Squat is 405 and deadlift is around 550. That is with no gloves, straps, belts, nothing. I do not or have ever taken steroids either. I dont do competitions or anything, my highest ever bench was 410, my highest squat ever was 455 and deadlift around 600 without any help, but somehow I always get injured either lifting or in sports which I now play recreationally. So how should I start this, with the 13 week program? Oh and my lifts usually go up an average of 5 pounds per week on all lifts and I dont plateau that much just get injured which haults my progress. I have a few questions though. 1) Would it be considered a good workout for football? 2) How much rest between the sets? 3) Should I alter grips and placements from day to day on the lifts? 4) I dont ever plan on getting a bench shirt or squat suit, so should I just use the percentages for those and just do it normal in the programs?5) What about cardio and abs? Thanks for the help, sorry for all of the questions. Patrick

[davebates]

Feb 14, 2009 8:20:03 GMT -5 @blue524432 said:

am interested in starting Sheiko training. I am a former athlete and have worked out for a long time. I have always done split training and want something different. I heard Sheiko Traning was awesome and I like challenges. I am 6'3-6'4 210-215 my 1RM in pounds on Bench is 365, Squat is 405 and deadlift is around 550. That is with no gloves, straps, belts, nothing. I do not or have ever taken steroids either. I dont do competitions or anything, my highest ever bench was 410, my highest squat ever was 455 and deadlift around 600 without any help, but somehow I always get injured either lifting or in sports which I now play recreationally.

So how should I start this, with the 13 week program?
yes, start with the 13wk program

Oh and my lifts usually go up an average of 5 pounds per week on all lifts and I dont plateau that much just get injured which haults my progress. I have a few questions though.

1) Would it be considered a good workout for football?
no

2) How much rest between the sets?
2 minutes is fine

3) Should I alter grips and placements from day to day on the lifts?
no

4) I dont ever plan on getting a bench shirt or squat suit, so should I just use the percentages for those and just do it normal in the programs?
yes

5) What about cardio and abs?
you can do that at the end of your session or the next day

Thanks for the help, sorry for all of the questions. Patrick

no worries and your welcome.

[Deleted]

Thanks alot. We did the Monday workout of week 1 (I skipped the intro week because we had been doing alot of sets on our split routines anyways). The workout was very easy for us, the squats were easy and the bench was easy. The pump in incredible though. We always do snatch squat warm ups 4 sets of 5 before every workout also. I think that if I do the 12 week Sheiko with the snatch squat warm up MWF and on T TH S do plyo's, abs, etc. this would be a decent football workout. But I think it will be a great base to use for strength and condition build up and then follow up with a pure football workout. But overall today was pretty easy, we did it in about an hour and a half. I also did each set of bench with a one second pause and the squats very deep in the hole. Any suggestions or is it supposed to be pretty easy in the beginning? I would guess it gets really tough on Fridays. But I really enjoyed it.

[davebates]

Feb 16, 2009 19:28:51 GMT -5 @blue524432 said:

Thanks alot. We did the Monday workout of week 1 (I skipped the intro week because we had been doing alot of sets on our split routines anyways). The workout was very easy for us, the squats were easy and the bench was easy. The pump in incredible though. We always do snatch squat warm ups 4 sets of 5 before every workout also. I think that if I do the 12 week Sheiko with the snatch squat warm up MWF and on T TH S do plyo's, abs, etc. this would be a decent football workout.
ok

But I think it will be a great base to use for strength and condition build up and then follow up with a pure football workout. But overall today was pretty easy, we did it in about an hour and a half. I also did each set of bench with a one second pause and the squats very deep in the hole.
good

Any suggestions or is it supposed to be pretty easy in the beginning?
It builds up over time.

I would guess it gets really tough on Fridays. But I really enjoyed it.
Stay the course, let us know what your final results are.