try sheiko 37/37/32 mate...and make up your own mind it's only 12 weeks...and it won't be wasted...trust me!
sorry which one is #32?
Can't find a template.
or is it the 5 week comp cycle on the first page?
try sheiko 37/37/32 mate...and make up your own mind it's only 12 weeks...and it won't be wasted...trust me!
yes, i know what their methods are based on. it's not sheiko.
I was thinking the same thing, though not sure if I should be attempting Sheiko yet. (Though I think my linear progression is done.)
Should I just do #29 as written?
Also, how would I choose my weights for all the assistance exercises like flies, abs, dips, incline presses, lunges, GM's etc.?
Also, I've taken last week and this week off lifting after ProRawOne, will I need to do any prep or can I just jump right in next Monday?
before you all go jumping on the Sheiko train I would like to remind you that you need to use actuall maxes, estimated/calculated is no good you will either fuck yourself over if the numbers are too high or it won't be as effectively if they are too low.
DO NOT ADD ANYTHING to the program or you WILL fry...
The assistance work is for stretching/flushing the muscles NOTHING MORE, so don't go doing dips with 60kg's slinging from your belt...be paitent with it you will reap the rewards when it comes to test time at the end of 32...
I like 29 if you have not done sheiko before - just do it as written no need to add anything - just remember sets and reps are written the other way around i.e 4 x 6 is 6 x 4...
Light for assistance work.
Cool, will keep assistance light.
Are max's from a few weeks ago good or should I just test them again on Friday and start the program on Monday?
Also if I'm confused, do I start with 32 or 29?
Didn't see this before, thanks for the reply.
I always wrote the reps closest to the weight like in starting strength, thought this was standard? Just to be sure:
BENCH
50% 5X1, 60% 4X2, 70% 3X2, 75% 3X5
Would mean 75% weight, three reps, five sets?
Was going going to ask if i could add chinups and arm isolation work (scullcrushers) .. but obviously not lol
Also Nathen when you say repeat #37, does that mean repeat the routine with same 1RMs (same weights)?
This is a very good question!Why for deadlifts does it have "deadlift up to knees" then "deadlift from boxs". Why not just do normal deadlifts?
Why for deadlifts does it have "deadlift up to knees" then "deadlift from boxs". Why not just do normal deadlifts?
Deadlift from boxes, means just that. Rack pulls are an easy substitute. These are usually done with higher reps/percentages, to work on lockout strength. Deadlift up to knees, apparently means a pause at the knees and then continue to lockout. Boris also calls for deficit deadlifts, which means you stand on blocks, to increase the ROM.
I understood that off boxs are a rack pull. I just was thinking "deadlifts to knees" meant to put the weight back down once you got it to knee height. Thanks for clearing that up.
Tudor, start with 29 use the maxes from a couple of weeks ago...all cycles except 32 are prep cycles 32 is a comp/peak cycle ie if you wan't to test your maxes or leading into a comp.
Yep 75% 3x5 is 75% of your max x 3 reps x 5 sets..
Well I think it was Spritcha who posted about the deadlift to knees being a full movement, just with a pause at the knee. I have read a few peoples interpretations, who do the movement just to the knee.