0ni
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Post by 0ni on Sept 20, 2012 2:08:30 GMT -5
Sheiko really f**ks with my mind. It uses accumulated fatigue so you can't really tell if you're getting stronger until you taper down to peak. For example I find 9x3x80% fairly hard at the moment but it's a weight (when fresh) I would be able to rep for 10 quite easily. That being said I would only increase maxes from cycle to cycle by 3% or less
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0ni
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Posts: 45
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Post by 0ni on Sept 16, 2012 21:50:24 GMT -5
"They" say it takes 10,000 hours to become a master of a skill. Just to rack up 10,000 hours of squatting, benching and deadlifting, training each lift for 30 minute sessions (and then assistance) once a week per lift would take 385 YEARS to rack up those 10,000 hours for each lift. On Sheiko 3 day, this is 85 years for squats and 64 years for the bench. So you can see how it is much more efficient than a traditional training regime.
This effect is increased if you use sport specific assistance. Ditching chest flyes for light bench pressing, dumbbell pressing or incline pressing for example. Or ditching the good mornings for RDL or something else that flushes the muscles with blood, stretches the muscles involved and is sport specific to squatting or deadlifting. This is also why I split my assistance up so I do the main training sessions on Mon/Wed/Fri and then the assistance on Tues/Thurs/Sat. Training 6x a week and using sport specific movements just helps rack up those 10,000h quicker. Your hormonal profile will also be better. Run the program as is first though then make changes once you fully understand yourself and how you respond. Personally, I can recover fine from 6 days of high volume pressing with no issues but not everyone is the same
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0ni
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Posts: 45
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Post by 0ni on Sept 16, 2012 21:32:56 GMT -5
When I am home from work I will upload my spreadsheet It has a lot of Sheiko workouts in it and is based from the ChaseT spreadsheet (I just added more cycles over time). A lot of the cycles were not named, so I just named them 101, 102, 103 etc in order of discovery. I also arranged the cycles by total volume for easy programming
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0ni
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Post by 0ni on Sept 16, 2012 21:29:52 GMT -5
32 is a 4 week taper Personally I'm not too strong so I just run the last two weeks of 32 with the meet on Saturday. The advantage of a longer taper is for stronger people because their tendons need to recover as well as the muscles. A week off is plenty to peak for a lot of people but the 4 week taper allows the tendons to recover so you don't blow your shit up
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0ni
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Posts: 45
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Post by 0ni on Sept 10, 2012 22:59:33 GMT -5
Yeah sure man, I live in Australia but next time I'm in Gozo I'll hit you up
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0ni
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Posts: 45
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Post by 0ni on Sept 10, 2012 0:22:09 GMT -5
You're from Malta? Heh, I have a holiday home in Xaghra, Gozo
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0ni
Newbie
Posts: 45
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Post by 0ni on Sept 4, 2012 6:02:22 GMT -5
No reason to not cut weight unless you're 5% body fat or going after a super heavy weight record imo! You'd be crushing shit at 200lb with a 1500 total
Also the 10x2 and 9x3 is kinda like Coan's bench programming
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0ni
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Posts: 45
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Post by 0ni on Aug 26, 2012 23:44:27 GMT -5
Good luck! And yeah, reading again my suggestion was the plan you already had
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0ni
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Post by 0ni on Aug 23, 2012 1:40:31 GMT -5
At your level of strength I would continue training as normal until 2 weeks out. 2 weeks out start running the last 2 weeks of sheiko. The Monday before the meet, take your openers if you wish. I perform better if I do this but not everyone does. A two week taper should be fine
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0ni
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Post by 0ni on Jul 31, 2012 22:49:55 GMT -5
Ended up running 29 then 40. I'm on week 3 of 40 atm and it is HARD WORK. Especially on the deadlifts. I have a meet on the 18th of August.
I have organised as many different Sheiko style routines as I could find and have really been trying to figure out how Sheiko works. I organised them from lowest to highest in monthly volume and have made a few 4 week cycles myself to reflect on what I need in my own training. So lots of paused squats, very little conventional deadlifting.
For bench I lack the ability to grind, my force curve is very wobbly and not a straight line so I feel that I need more rep work. I've tried to keep the volume the same but made it so there was more reps per set on bench. So instead of 80%x3x5 I would do 80%x4x4 as an example. I feel that I have a pretty good grasp of designing a Sheiko style routine now regarding what I can change and what should stay untouched
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0ni
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Post by 0ni on Jul 29, 2012 23:20:07 GMT -5
What would you think about pulling sumo for two cycles and then "maxing" (or very close to) out with conventional first week of 32 and using that number as the training max for the deadlift and continue pulling conventional throughout 32 until I do the meet?
I find that I squat best with a wider stance FWIW. Way more out than shoulder width. I'd squat wider but I'm not flexible enough yet
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0ni
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Post by 0ni on Jul 26, 2012 1:26:01 GMT -5
I was having a think about this. I'm a 66kg lifter and deadlift 200kg and sumo pull just 170kg. This is a fair difference. Because of this I was thinking of doing all my warm-ups sumo and then my "work sets" (heaviest sets) as deadlifts. Or maybe the AM sessions sumo lifts and the PM sessions deadlifts
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0ni
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Post by 0ni on Jul 24, 2012 1:51:58 GMT -5
You're supposedly meant to be squatting wide-stance and sumo deadlifting to save your lower back on these programs. Look at what Belyaev and Hooper are doing. They both squat wide stance and deadlift sumo. And that's what plenty of Russian lifters do too. Interesting thanks. I am built to deadlift conventional though. Would it be a good idea to train sumo then deadlift conventional come meet time? How would I organise my training around this? Perhaps work up to a near max with conventional in the skills evaluation then run a peaking cycle pulling conventional but do the rest of my training sumo?
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0ni
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Post by 0ni on Jul 24, 2012 1:48:01 GMT -5
I have 6 big sessions a week (AM & PM sessions mon/wed/fri) then small sessions where I do the assistance on tue/thur. This came about more out of necessitation than just wanting to edit the template though as I don't have the time to lift for 2 hours so I do 30-45 minute sessions before and after work as the gym is just around the corner from my place of employment
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0ni
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Posts: 45
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Post by 0ni on Jun 12, 2012 23:24:53 GMT -5
What's the password to unprotect the sheet?
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0ni
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Posts: 45
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Post by 0ni on Jun 12, 2012 23:14:52 GMT -5
Am I right in thinking that 29 is a deadlift specialisation cycle? Should I make the first 4 weeks 29, then continue with week 5 of the "new test program"?
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0ni
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Post by 0ni on Jun 12, 2012 23:00:07 GMT -5
Hi I'd like to start a Sheiko routine on Monday. I want to specialise in the deadlift so would like to shift the emphasis of the training onto the deadlift.
I was thinking the "new test program" routine would be a good start as I am a beginner to Sheiko and I think the paused squats would really help with the deadlift.
I'm a conventional lifter and my force curve is pretty even but I would say that I am probably weakest about mid shin as I rack pull less from there than I pull from the floor. Increasing ROFD is not that important for me I just need an increase in raw strength really.
After my deadlift, bench is probably 2nd priority because it f**king sucks - again I lack raw pressing power as I push press what I bench so I'm thinking paused reps would be good here as well
Lastly, I'm thinking doing front squats instead of back squats would be awesome, especially as my deadlift is what I am trying to increase. What are people's thoughts on all this?
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0ni
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Post by 0ni on Dec 31, 2011 5:48:19 GMT -5
Didn't read but adrenal fatigue is complete rubbish. It doesn't exist, plain and simple. www.ncbi.nlm.nih.gov/pubmed/19594222Basically a load of quacks trying some sell some supplement made it up, when basically all you are is stressed out
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0ni
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Posts: 45
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Post by 0ni on Dec 30, 2011 22:43:10 GMT -5
Another thing I'd like to add actually... More higher rep work in general. When you do a higher number of reps per set, the force curve gets flatter and flatter as your fatigue and you learn to grind through the sticking points better.. So instead of doing 5 sets of 3 at 80%, try 4 sets of 4 at 80% or 3 sets of 5. As long as the volume is roughly the same
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0ni
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Post by 0ni on Dec 30, 2011 20:38:16 GMT -5
I find that pulls from different heights change the angles of the hips, ankles, knee etc too much and don't carry over much to real pulls. If you look at Konstantinovs train, he only does pulls that are either 10cm higher or 10cm lower, or from the floor. This way the mechanics are not overly different from the actual lift.
I think if you're a conventional puller and miss at the top / knee. Something like heavy RDL's or dimmel deadlifts would be the movement of choice to train that motion
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