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Sheiko

Id love to be doing a fourth day but work constraints has me running the 3 day prog. Moderate intensity moderate volume deads once a weak isnt doing much for me.
 
jj80 said:
Got the Sheiko forums version #2 though? Check it, they have a new version for over 80kg lifters.


I think I'm on exactly the same point you are then. I did 128kg singles of bench without any issues, but they didn't come up super easily - not enough to make me think next week's attempted single at my programmed max (140) will be possible. What do you think you'll hit first week of #32? How were your heavy singles in #31? I'm using a false max (140, actual = 130 to 132.5)


Upping the weight when you feel strong? Where'd you get that rule from?


I'd like to try CMS bench... I feel I'm recovering fine from #32 and #31. But Sheiko says stick with a routine your level, doing a champions program wont make you a champ, put in the hard yards etc.
Click to expand...


Nah mate I have not checked out v2 - could you link me if possible?

Cheers mate!
 
jj80 said:
I think I'm on exactly the same point you are then. I did 128kg singles of bench without any issues, but they didn't come up super easily - not enough to make me think next week's attempted single at my programmed max (140) will be possible. What do you think you'll hit first week of #32? How were your heavy singles in #31? I'm using a false max (140, actual = 130 to 132.5)
Click to expand...

I used an actual paused max set the week before I started. It felt a bit light and the program has a lot less pyramids than what I had previously done, so it felt pretty easy for the first 6 weeks, but in the past few weeks I am feeling more achy and tight. The program is spot on IMO - I'm finding the lighter days are perfectly timed to recover from the heavier days. Same with squat and deadlift. My 90% singles in bench were super fast - no sticking point whatsoever. I think I will hit 100% in skills test, maybe 102% if I'm feeling good. But in previous cycles I am always down in skills then bounce back about 10% at the comp. We'll see if this lower volume/higher intensity is any different. I certainly feel a lot less beaten up than when I did multiple rounds of the original version of 37 - where the number of lifts was considerably higher.

I wouldn't get too disappointed if you can't hit 140 at skills. Keep in mind you will be under a bit of fatigue from doing an inflate max cycle, even if you haven't necessarily noticed it day to day. Hitting 140 would effectively be 105% of your max before the program, which would be a great result for a skills test.
 
I have seen some conflicting information regarding the following so I want to have some clarification.

If for example an 18 year old 93kg class I lifter performs a prep 4 week plan with 1000 lifts (coming from texas method).

What are the prerequisites for increasing lifts in the next 4 week plan?

How much of an increase is wise (20 lifts, 50 lifts, 100 lifts)?

If said class I lifter has 6 months until the next competition would it be wise to gradually increase the number of lifts each 4 weeks for as long as prerequisites are met or until the competition 4 week plan at the end?

e.g. 1000, 1050, 1100, 1150, 1200, 720 (40% reduction). Average 1036 lifts.

Also are the gpp exercises for stretching/prehab or are they also for added volume to promote hypertrophy? The example lifter could use more lean mass.

I hope my question is not too in depth for the scope of this thread.
 
DREADLIFT said:
Hit 105% for bench in skills test yesterday easily. Feels good man.
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Thats good, I hit 135 from 130, but I probably could have got 132.5 once... but I've had a cold and shit...

Did you use pretty small rest periods for your bench sets? With a false max I was taking longer breaks, especially in #31 and with the heavier doubles in #37 (120kg for me). If I did a real max I'd try to make it harder by doing short breaks...
 
I hit 100% squat and missed 98% bench lol. But I am 2kg lighter than last max attempt and i am always 5-10kg stronger in each lift after the peaking cycle. Hopefully the same this time.
 
I need to get a lift off for everything over 50% now for bench. All the racking and unracking gave my biceps really bad knotting at the insertion to the shoulder and I got really sore front delts. I was benching by lowering it down to about half way then I'd have to drop it on me lol and then press it off.

Rolled the knotting out with the barbell and now get a hand off for everything but the first warm up. Shoulder is much better now, maybe at 90%
Bring on week 5 lol.
 
0ni said:
I need to get a lift off for everything over 50% now for bench. All the racking and unracking gave my biceps really bad knotting at the insertion to the shoulder and I got really sore front delts. I was benching by lowering it down to about half way then I'd have to drop it on me lol and then press it off.

Rolled the knotting out with the barbell and now get a hand off for everything but the first warm up. Shoulder is much better now, maybe at 90%
Bring on week 5 lol.
Click to expand...
Will be interesting to see what it does to your bench.

So far it seems pretty good to me but if I don't eat at a slight excess the results are pretty minimal. STILL, that's better for me than any other program so far, which have always added 0kg to anything I've done if I'm eating at around maintenance.
 
Yeah, but that's just the top sets. There is a second round of bench that day too working up to 80%x2x4, plus 85% generally feels a bit heavier by week 5 because you are lifting in this range 3x a week, plus a fourth lighter day.

Wednesdays are the big volume days in this program, eg week 5 day 3 is 50% 5x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2, 90% 1x2, 85% 2x2, 80% 3x2, 75% 4x1, 70% 5x1, 60% 6x1, 50% 7x1, followed by a shit load of accessory.

Sheiko always looks much easier on paper then it feels, particularly as you get deeper into a long cycle. It's designed to work that way. You can produce a suprising amount of soreness from 4x a week submaximal benching.
 
Worked up to 90% for 2 singles on Wednesday and then 100% for 5 doubles in the slingshot. Seemed to go good. Obviously working.
 
Great speed for 90% at the top of the pyramid at this stage of the program. Definitely working. The degree of hip heaving would not pass in IPF (there must not be "any change in the elected lifting position during the lift proper"), but no doubt your coach is best placed to say whether it is acceptable in GPC.
 
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