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trying to find sheiko templates

You can look specifically at Medvedyev's recommendations based on strength and training age relating to the volume you're supposed to be doing. Then you just look at the volume you're doing and then work up to the recommended volume slowly. In my spreadsheet I arranged it all by volume instead of number for this reason. Makes planning the cycles a lot easier also lol

On the "average" the monthly volume for novices = 700, class 3 = 900, class 2-1 = 1K, CMS = 1.1k, MS = 1.25k, MSIC = 1.7k
 
0ni said:
You can look specifically at Medvedyev's recommendations based on strength and training age relating to the volume you're supposed to be doing. Then you just look at the volume you're doing and then work up to the recommended volume slowly. In my spreadsheet I arranged it all by volume instead of number for this reason. Makes planning the cycles a lot easier also lol

On the "average" the monthly volume for novices = 700, class 3 = 900, class 2-1 = 1K, CMS = 1.1k, MS = 1.25k, MSIC = 1.7k
Click to expand...


Can you please give me a link to Medvedyev's recommendations?
 
It's in his book, I pulled these from an Eric Talment powerpoint presentation.
The volume guides are there above so go by them. Here is the rating system:
classification%20chart.jpg


You have a total of around 555kg in the 100kg class so you are Class 3 like me. The number of reps a month recommended is 900-1000 so Sheiko numbers 39, 29, 37 are recommended with 32 for peaking.
Hope this makes sense
 
aljada said:
Half the rated lifter cycles have more than 1.1k lifts a month though. How do those fit into it?
Click to expand...

average it out with cycle 32
took me a while to figure this one out as well, until I saw that there were yearly volume recommendations as well. The 3 day cycles are not necessarily rated lifter cycles either, perfectly good for the CMS athlete. Getting a CMS total doesn't automatically qualify you for 4 day a week training and even being class 3 or 2 doesn't mean that a 4 or 5 day regime isn't best just with 900 lifts a month
 
0ni said:
average it out with cycle 32
took me a while to figure this one out as well, until I saw that there were yearly volume recommendations as well. The 3 day cycles are not necessarily rated lifter cycles either, perfectly good for the CMS athlete. Getting a CMS total doesn't automatically qualify you for 4 day a week training and even being class 3 or 2 doesn't mean that a 4 or 5 day regime isn't best just with 900 lifts a month
Click to expand...

I've had great results from #30 and #31 as I have from CMS as well. I know Steve rates #37 very highly.
 
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