But before just running sheiko straight after 531 (once a week squatting), id be working my up to sheiko level volume and frequency. Dont just jump in. (Though just jumping in will work...if you survive).
Personally I add a second squat day to start with. Then a third. Then move into sheiko.
This could done over 4 weeks.
2 weeks of 2 a week, 2 weeks of 3 a week. Similar approach to a smolov prep phase (or whatever they call it before heading to normal smolov).
Just a question, with deadlifts to knees? Is that to knees and stop, put back down? Or stop at knees for a pause, then complete the rep?
From what I read a while back it was pause at the knees and then complete the rep.
Ah ok!
I'm still weighing up the merits of doing the deadlift portion of the program since my programming for them seems to work ok.
Ah ok!
I'm still weighing up the merits of doing the deadlift portion of the program since my programming for them seems to work ok.
Sheiko for Bench is fantastic - best bench program I have ever done...
which numbers do you run?
Hey mate - most recently I have run 37 then followed straight up by the bench specialization - but normally a mix of 29/32/37/bench spec
32 before 37? Other way around isn't it? Never seen it recommended that way.
I just listed them mate - didn't put them in any order.