Sheiko

[Rugby88]

Has anyone got the 4 day bench only program on a spread sheet where 1rm can be entered to calculate the %'s?????

 

[strong enough?]

Has anyone got the 4 day bench only program on a spread sheet where 1rm can be entered to calculate the %'s?????

http://www.hvidovrestyrke.dk/wp-content/uploads/2012/03/Sheiko_all_programs.xls

It's in the bench press specialisation worksheet.

 

[Rugby88]

http://www.hvidovrestyrke.dk/wp-content/uploads/2012/03/Sheiko_all_programs.xls

It's in the bench press specialisation worksheet.

Fantastic - thanks mate!

 

[DREADLIFT]

Somebody do me a solid and post up the first session of the over 80kg amended program. Wont be near a computer before I train tomorrow and the download link doesnt work on mobiles.

 

[strong enough?]

Bench press	50%	5	1
	60%	4	1
	70%	3	1
	75%	3	5
Squat	50%	5	1
	60%	5	1
	70%	5	5
Bench press	50%	6	1
	60%	6	1
	65%	6	4
Chest muscles		6	4
Good morning (standing)		5	5

 

[DREADLIFT]

Bench press	50%	5	1
	60%	4	1
	70%	3	1
	75%	3	5
Squat	50%	5	1
	60%	5	1
	70%	5	5
Bench press	50%	6	1
	60%	6	1
	65%	6	4
Chest muscles		6	4
Good morning (standing)		5	5

Thanks comrade.

 

[jj80]

Final week of Sheiko 32 feels like I did nothing in the gym.

 

[Rugby88]

Final week of Sheiko 32 feels like I did nothing in the gym.

Just the final week sessions or in general over the 4 weeks?

 

[DREADLIFT]

Final week of Sheiko 32 feels like I did nothing in the gym.

Well it is a deload week.

 

[jj80]

Yeah, I thought the week before was a pretty big deload as well though. Not sure I need 2 weeks... will see.

 

[jj80]

Hmm I got a near 5kg PB on my bench week 2 of Sheiko 32, but just failed the same weight week 4. The 2 week deload felt too long and I thought I lost strength / adaption from not benching over it. I think 37/32/mini deload worked well though.

 

[strong enough?]

It can happen but you've learnt something about what works for you though. Good that you got the PB at the skills test. Did you do 31 after 37? Or just 4 weeks of 37, followed by 32? 32 is too long if you just do a 4 week prep. The deload won't result in super compensation, unless you have something to actually deload from! I found skipping week 3 of 32 works well if you just do a 4-6 prep cycle. The full 4 week 32 works better if you do 8-12 weeks of prep. After 8 weeks of prep, I usually find my strength is down at skills test, then I bounce back 3 weeks later.

How did your other lifts go?

 

[jj80]

I did 31 after 37. Perhaps it was my increased max used for calcs. But I feel like I recover quickly from bench, and I atrophy quickly too - over 1 week deloads never made sense for me for upper body. I did my own program for the other lifts, just 5x5 on the weekends really. By contrast I feel I recover from squats and deads very very slowly.

It's overdue time for me to diet. I think I'll run 37 / 32 again with the same max's (140kg, but now my max is 135kg). Hoping the intensity might help me keep muscle.

 

[strong enough?]

I think the fact you did your own program for the other lifts could be the culprit. The templates are designed with overall body fatigue in mind. If you alter the loading for squat and deadlift, it will definitely influence fatigue in bench in my opinion. If you just doing 5x5 squats/deadlifts on the weekend, you will recover heaps quicker on bench for sure. When I've been injured and had to lay off squat, I've always found I can train upper body much harder. If you look at the bench specialisation templates, they are a lot more aggressive for this reason.

I reckon do the 14 week gimme program I posted above if you are going to do 1x week squat/deadlift. Using your actual max. It has a lot more volume and intensity than 37/31. Check it out and see if it's your cup of tea. You can make it a 3x day a week program by dropping the Day 6 (Saturday) training session. I know quite a few people who have gotten excellent results from doing it this way.

 

[jj80]

Thanks! I'll give it a go, that might explain things.

I'm actually really busy with life stuff, for the first time in 2-3 years I might ease off lifting in general though. Will see...

 

[strong enough?]

It's sometimes good to do that every now and then for mental sanity anyway!

 

[jj80]

Well I dont know anymore. Just got training ADD and tried 135 again, got it cleanly with a good pause.

Also got 140kg touch and go for an equal PB, but without Smolov.

I think it might have been my technique, I put my feet up on the bench to develop an arch, then rested my butt down after unracking. Also I went pretty quickly.
Could it have been a stressful day of work on Friday followed by a single can of VB before heading home? Deadened nervous system or some shit? I was tired.

Wasn't this strong before Sheiko so I'm happy. Also weighed in at 105kg this morning, so I've lost weight over the past 3 days (lots of deadlifting and squatting / rows yesterday and 3000 calories/day).

I'll start the 4 day bench focused routine tomorrow.

 

[D1cko]

In the hope that I stop hurting myself, I'm going to run Skeiko for a bit to stay away from constant high % lifts...
Starting on #29, possibly ommitting the deadlifts and sticking with my own.

 

[jj80]

Given you did well on Smolov, which is high frequency, you might do well on Sheiko too?

It's a good experiment. Although I heard somewhere frequency contributes to injury - may have been brosciencelife, I cant back that up with a study

 

[zhelezen]

Has anyone ever run sheiko with front squats as their main squat move? Do you reckon you could just sub front squats in for back squats or would you also recommend some other changes to the program.

I'm currently running 5/3/1 but I'm getting frustrated trying to hit rep PRs on the front squat and thought I might try a volume based approach instead.