sheiko #29

[mike27]

so im into week 2 of #29

if the weights arent mentioned.... ie the program just has

'lunges 5x5'

shud i go heavy until i can only do the 5sets of 5 reps?

on monday i had 5 sets of push ups to do as programmed, so just did 5 sets of as many reps as poss

and another question... after the programme ends, im keen to carry on with another 1 maybe 3 :nod:

so #32 or #37 ?

i though they'd run #29 #30 #31 and so on.... quess not

whats the 'MS prep' programme for?

[Big john]

so im into week 2 of #29

if the weights arent mentioned.... ie the program just has

'lunges 5x5'

shud i go heavy until i can only do the 5sets of 5 reps?

on monday i had 5 sets of push ups to do as programmed, so just did 5 sets of as many reps as poss

and another question... after the programme ends, im keen to carry on with another 1 maybe 3 :nod:

so #32 or #37 ?

i though they'd run #29 #30 #31 and so on.... quess not

whats the 'MS prep' programme for?

the lunges in the programme are exactly like the flies after benching, there more of a flusher exercise to flush blood into the targeted muscles to help with recovery. saying that, youd want to go fairly lite, but lite enough to provide a good stretch at the bottom of the lunge

hope that helps

[mike27]

ok mint thanks

[bar-belle]

whats the 'MS prep' programme for?

hey mike good on you for getting into some Sheiko...29 is a great place to start. The MS I think... is master of sports which is a huge step up in volume training not for someone new to PL or the faint hearted :grin:

[mike27]

im up for trying new programs and training methods

on week 2 day 2 tommorw with #29

i think 32 is 'peaking' for a comp? im not doing a comp, but does that mater?

[steak]

MS is death by sheiko :twisted:

[teamfatboy]

#29 is a great place to start... and it'll hook you.

I applied the #29 template strictly and saw some great gains, busting a bench-press plateau that had been my nemesis.

Apply it strictly, eat right, and watch.

I've been looking at #32, which is similar but higher volumes, trying out single days for size, and I think I'll be marking out a block of it later in the year.

[mike27]

tommorwos prescribed session is:

back squats

bench

DB fly's

then 'press' ? im thinking these are meant to be DB chest press?

only 5 sets of 4 reps tho??

any ideas

then 5x5 standing GM's

done

last week on #29 next week, then im planning on a week of bits and bobs with some interval training

then straight into #32!!!!! :twisted:

[Big john]

then 'press' ? im thinking these are meant to be DB chest press?

only 5 sets of 4 reps tho??

iirc press was supposed to be "french press" with is basically a skull crusher

[teamfatboy]

I checked my old journal for the two go-arounds I did on #29, and I did shoulders, not arms.

Those "white-cell" moves (on the Sheiko spreadsheet, if you've got that) are all basically to flush out the muscle tissue, so it doesn't need to be heavy - I did seated DB press or seated SM press, where a French press hits triceps.

[mike27]

so french press it is

cool thanks

looking at the voloumes.... #37 for me next looks best

good session on the sheiko today!

[Dr Squat]

Just interested to know from the Sheiko guys think is the level of recommended experience before embarking on once of these? It seems to be very intense.

[Big john]

Just interested to know from the Sheiko guys think is the level of recommended experience before embarking on once of these? It seems to be very intense.

Im not a sheiko wizkid like Tonka/ob/steak they will have better insight to this, But from personal experience i think 29 is a good primer for #37, as i jumped straight on it right after i had finished 29. there is a fair jump in the workload thats a given.

But as long as your consuming the cals and doing all the active recovery stuff in conjunction with the template. you should be ok..no matter what happens week 3-4 will still kick anyones ass reguardless how long youve been doing the cycles

just me 2c

[PeterDolan]

the lunges in the programme are exactly like the flies after benching, there more of a flusher exercise to flush blood into the targeted muscles to help with recovery. saying that, youd want to go fairly lite, but lite enough to provide a good stretch at the bottom of the lunge

hope that helps

5x5 is supposed to flush blood in to the muscles for recovery?

I may only be throwing some broscience around here but surely 5x5 will not generate any kind of pump when it's light

[tinytraps]

Just interested to know from the Sheiko guys think is the level of recommended experience before embarking on once of these? It seems to be very intense.

Some of the rated templates are quite intense and the CMS MS MSIC templates are INSANE

But IMO the best bet is in the beginning to do the reduced volume cycles created by dave bates and eric talmant. The russians start prepping there lifters from an early age so there makes no sense to jump straight into one of the rated lifter templates which were designed for lifters that have had years of high frequency training under their belt.

I think as a beginning program, under the right guidance sheiko is awesome for someone that is purely looking to specialize in the powerlifts. The repitition builds the motor patterns of the power lifts and this is where a lot of the strength gains come from- neural adaptation. However if correct technique is not brought in from the start, the repetitve nature will cement the bad habits. 1000 reps to learn 10000 to relearn.

Theres no point in getting a newbie to do weak point training because at the start everything is weak. Doing lots of squats bench press and deadlifts will build a solid base that can be built apon infurther cycles.

Im sure others will have something to add.

the lunges in the programme are exactly like the flies after benching, there more of a flusher exercise to flush blood into the targeted muscles to help with recovery. saying that, youd want to go fairly lite, but lite enough to provide a good stretch at the bottom of the lunge

hope that helps

5x5 is supposed to flush blood in to the muscles for recovery?

I may only be throwing some broscience around here but surely 5x5 will not generate any kind of pump when it's light

The lunges and good mornings are stretching exercises. After doing 10+ sets of squats some light good mornings to stretch out are a god send.

[Big john]

good read here from t-nation

http://www.t-nation.com/free_online_art ... werlifting

[Old Bull]

Flys are done at 10% of your 1RM for Bench, this basically is restorative to your Shoulder/Pec area due the Volume of Squatting and Benching.

Good Morning's act in the Same way, 40% of your Squat 1RM, they help stretch out your back. This is really importnat for for conventional Deadlifters, Sqautting 3-4 sessions a week and Deads 2 times takes a pretty big toll on your back. Hence Russian liters training Sumo and lifting conventional in competition.

Lunges, are there for two reasons Hip and Knee flexibility, and slight quad developement, back squatting is not great for growth, bigger Quads changes the leverages for your deadlift.

To many FOB Sheikoites thump up the assist and struggle with the main lifts. You could change these for more SPP, or on non training days more GPP. But that would depend on your lifting level.

To Answer the Doc,

29 is the entry level 37 the next DBs 12 weekers are 2 x 37 plus 32.

All the other Numbers are for rated lifters there would be only a few in NZ that would be MS: DD, Simon W, Steve V Tonka and The Doc would be close to MSIC

CMS Candidate for Master of Sport

MS Master of Sport

MSIC Master of Sport International Class

100kg lifter

CMS 665kgs

MS 727.5kgs

MSIC 827.5kgs

125kg lifter

CMS 700kgs

MS 767.5kgs

MSIC 882.5kgs

125+lifter

CMS 715kgs

MS 782.5kgs

MSIC 912.5kgs

All lifts Belt only No Wraps

Classification 148, 165, 181, 198, 220, 242, 275, 275+

Youth 2 632.5, 682, 731.5, 770, 808.5, 836, 852.5, 869

Youth 1 792, 863.5, 918.5, 962.5, 1016.4, 1045, 1072.5, 1089

Level 3 918.5, 1001, 1067, 1122, 1177, 1221, 1248.5, 1265

Level 2 1005.4, 1094.5, 1171.5, 1226.5, 1287, 1331, 1364, 1386

Level 1 1007.6, 1160.5, 1243, 1303.5, 1364, 1408, 1463, 1468.5

CMS 1144, 1243, 1325.5, 1390.4, 1463, 1512.5, 1540, 1573,

MS 1254, 1364, 1452, 1523.5, 1600.5, 1655.5, 1688.5, 1721.5

MSIC 1390.4, 1523.5, 1639, 1727, 1820.5, 1886.5, 1941.5, 2007.5

In Russia the ratting system means you got funding to lift, oh yeah I left one out that is after the MSIC.

New lifters Compare your self to the above there is only 2 numbers 29/37

OB1

[mike27]

mint, that clears up a lot for me too

cheers all

[crazyfacials]

sorry to hijack the thread but I am about to start the same program so I think it's only right that I post here...

what do you do for other muscle groups that don't get worked much like biceps/triceps/delts/traps/calves? do I do those on the days between or do i ignore them all together?

[mike27]

ignore everything and just do sheiko mon-wed-fri :nod:

and reap the gains :grin: :twisted:

sheiko will give you good gains on the 3 lifts

[teamfatboy]

ignore everything and just do sheiko mon-wed-fri :nod:

and reap the gains :grin: :twisted:

sheiko will give you good gains on the 3 lifts

Co-signed. That's what I did, worked just fine for me

It's only four weeks, those other muscle groups will be worked enough, if you apply yourself, that they won't deteriorate.

[mike27]

yeah key is to keep the food intake up, stretching,rehab stuff etc

(not that i know all about sheiko after only just doing #29, but going on results so far.... im stoked)

might try #32 next or #29 again ?

[crazyfacials]

done!

my shoulders could use the rest too so it's all good

[crazyfacials]

question...if your gym has no boxes to deadlift from...what do you do?

[steak]

question...if your gym has no boxes to deadlift from...what do you do?

rack pulls from below the knee or if its deficit deads pull off a 2" block

Ive put about 30 lifters through #29 so far and have about 8 on it now. For the complete novice interested in PL competition its very important to make sure there is good form because left unchecked it will only breed and an ugly lift/injury etc

Once they have progressed through the 4 weeks we do an assessment based on the original maxes and run it again but we repeat week 1 as the 5th week then use week 8 from #37 to deload a little up to Test/Comp day. An intermediate lifter could go right into the 6 weeker no probs too.

It works pretty well and we've seen some HUGE gains doing this 10 weeks work. One lifter put 60kgs on his total! The girls seem to respond well to this 10 weeks too all showing good progress and minimal disruption to life. I have only seen 1 guy not take to it that well...in fact he got to week 3, 3 times and dropped like a lead balloon. Flu got him everytime. Told him to eat up and stop lying about his input and hes gone onto do very well with a 600kg raw total so far from it.

Sheiko is not for eveyone though and many will miss hitting a max every now and then, or be worried that the biceps will shrink away to noodles (this doesnt happen at all of course) so something like 5X5 etc could be for them. So far as assist work goes I have added upper back (chins and rows) light overhead press(60% RPE max) and bicep curls to the programme along with some condition work like a 20 minute weighted cardio circuit/GPP as the 4th day should the lifter be inspired enough to take it on.

So far as the bicep curls go I dont see the harm in an athelete cranking out 5-6 sets every now and then be it for the mental health aspect and for what ever/if any, carry over there is.

All ab work is weighted and recently all ab work has been standing.

Dont start with an injury is also a good policy.