A few questions about Sheiko #29

[wahagirl]

Hey all,

I've just started a 4 week cycle of Sheiko's #29.

My questions are:

1: How do I know what weight to use for my flies, Incline Bench and Military Press?

2: Is it okay to do some form of Cardio on other/off days?

Sorry if i sound naive regarding this method but I just want to make sure that i'm getting it right. :oops:

Any constructive advice, will be greatly appreciated.

Thanks all, happy lifting and have a great week

[teamfatboy]

Hi WG - the way I regard the DB flies (I think it was Steak who told me) is that they're basically to flush out the muscle after bench - so, nothing too heavy for the 5 sets of 10.

The way I approached #29, I regarded the sets where the weight % increases (I'm talking about some of the pre-prepared templates here) as the working sets, and the other stuff, where the template just calls for like 4 sets of 6 reps of of incline bench, as accessory stuff so nothing too heavy, but a chance to work on form, technique, and re-charge for the next working sets.

Sure, I did cardio (group fitness or treadmill) on the off-days. Just keep an eye on diet.

No, the questions aren't naive - we've all been there

I hope that helps.

[wahagirl]

Thanks TFB. Any information is better than where i was . I'm looking forward to seeing what gains i make. Might even note my progress in the workout journal forum. Once again thanks for the info

[bar-belle]

Hey matey...TFB pretty much summed it up but a couple of things about Sheiko templates...

deadlift from knees are rack pulls with the pins set just below the knee and deadlift to knees is pull to knees/pause and then lock it out. The other thing with Sheiko is you need to be focused on form and the correct movement as you bench/squat so many reps that you can actually imbed bad form/technique into your motor pattern if that makes sense. We always make sure the first rep for each set is depth and the first rep for bench is always paused.

(Did you notice how long the pauses were at the last comp? :roll: )

From memory lunges/flyes are just flushing movements so keep these light and good mornings should not exceed 40% of squat 1RM.

Any assist work outside the 3 lifts should be done at 50-60%

Also if the programme is mon, wed, fri ...whatever day you train try to make sure there is a day in between as this is the way the programme works. I wouldn't recommend doing sheiko days back to back. Probably more so in the templates like 37 or such.

Just my 2c worth

Belt ordered for you and should be here next week 8)

On another note you should come up to our CBC comp April 28th and lift. Heaps of fun/laughs and a pretty relaxed day after lifting we have a bbq/cakes...especially cheesecake :grin: :grin:

[teamfatboy]

Well worth the 2c Bar-Belle

I've taken that point about "embedding bad form in the motor pattern" on board for myself - ditto the tip about the "first rep (of squats) is for depth and the first press is paused"

The more I learn, the less I know :nod: - but ain't it FUN !

[wahagirl]

Thanks TFB and BB

2nd day in and still feeling the effects of the first days workout. Walking a little strange :pfft:

See how I feel after today's workout.

Thanks for the advice and I keep you all posted on how things are going.

[crazyfacials]

also talk to old bull, a while ago he gave me decent template/workout on what to do in my between days since I was really keen on lifting 5 days a week ...