I've used the search button for this, and have found loads of interesting related threads, but I'm still a bit unclear about something. I'm gonna start this in Jan so would be grateful for any input!
So...
When I read the following (taken from http://web.archive.org/web/200505050...otraining1.htm) :
Monthly Training Plan - 1
In base (preparation) period by coach Boris Sheiko (Russia)
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts
is this supposed to be split into morning and evening (for example) or done all in one session? if its the latter, does this mean two bench sessions in the same training session?
also does anyone know if the above exercise order is to be followed strictly or not?
Many thanks in advance guys.
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12-27-2009, 05:03 PM #1
help with understanding sheiko program please?
[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-27-2009, 05:10 PM #2
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12-27-2009, 05:13 PM #3
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12-27-2009, 05:16 PM #4
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12-27-2009, 06:49 PM #5
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12-27-2009, 07:13 PM #6
thanks man, repped
just downloaded it and whacked in my numbers, awesome format.
do you have a log going for your sheiko? would be interested in checking that out.
also would you mind telling me if you've already done #29? I'm thinking of maybe jumping in at #37, but if it's too intense switching to #29.[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-27-2009, 08:31 PM #7
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12-27-2009, 08:48 PM #8
Yeah my log is in my sig.
I did 29, it was easy. I actually accidentally did it backwards, i.e I did 3 sets of 7 @80% instead of 7 sets of 3 lol. Then I did a modified 37 (more bench work, more 85% training), it wasnt too challenging. Then I did 40 twice. 40 is pretty tough, more so on the lower body I'd say. I almost couldn't keep up with the volume. 425 deadlift singles during 40 felt like death 2 weeks ago, but last week on 37 I did 455 singles pretty easily. I got owned by the volume in 40. So now I'm thinking of doing the lower body work from 37 and the benching from 40.
As of now though I'm running an even further modified 37 with some added 90% work and swapped accesory lifts.Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-28-2009, 08:25 AM #9
right, thanks. saw your sig but i thought that was just like a diet log for your bulk. will check it out now though.
so any more opinions on which sheiko to start with?
i got one guy tellin me to start with #29 because of the volume, then another saying that he did #29 backwards and it was still easy! so should i just jump to #37?[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-28-2009, 08:27 AM #10
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12-28-2009, 08:47 AM #11
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12-28-2009, 08:51 AM #12
A popular "unofficial" cycle is #29, #37 and then#32 (#32 is a peaking cycle). Also popular is #37, #37 (back-to-back) and then #32. #29 is heavy on the deadlift, but a great cycle. The first time I ran 29/37/32 I think I put 60 pounds on my total and that was while I dropped ten pounds of bodyweight. If you find that you can't handle the volume, there are some reduced volume programs floating around, main difference is just a few dropped top sets.
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12-28-2009, 08:55 AM #13
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12-28-2009, 09:13 AM #14
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12-28-2009, 01:13 PM #15
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12-28-2009, 01:20 PM #16
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12-28-2009, 01:27 PM #17
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12-28-2009, 01:52 PM #18
ok. i'll start with 29 then. i can only do smith machine squats anyway which i know is shit, but i'll have to make do i suppose.
i was thinking of doing the sheiko training for 3 weeks, deloading, then maxing the week after.
i got this idea from these forums, what do you think? the way it was explained was that sheiko is basically a form of intentional overtraining, and shouldn't be kept up for long periods of time.
so i'm thinking sheiko for 3 weeks, deload for 1, max the next, then do another program, maybe another after that then back to sheiko #37 (for example). what do you guys reckon? thanks for all the help so far by the way, looking forward to starting this!
@ leakyquesadilla - i think it's really common for people to skip around, or even mix up the workout to 'tailor' it for themselves. correct me someone if i'm wrong but i believe this is in fact what boris sheiko advises himself, that you should find what works for you through experimenting around his templates.Last edited by omg_otters; 12-28-2009 at 01:55 PM. Reason: @ above poster
[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-28-2009, 02:05 PM #19
I've talked to other lifters/coaches experienced with Sheiko about the deadlifts to the knees, it seems as if it is intended to work the first part of the pull and developing strength off the floor, saving the lower back a bit for the explosive work required on the heavy pulls from the knees that are done on the same day. Of course there are days when you do a full deadlift and pulls from the knees as well, so that may shoot that theory out of the water. A lot of people don't like doing them, personally they work for me as it does save my lower back for the heavy pulls from blocks. Honestly that's just our best guess, I'd like to ask Boris himself about these.
30 and 31 is often joined with 32 for a tough cycle (32 is a peaking cycle). (It's my understanding that 29-32 were designed to work together as a 16 week cycle). I've ran 30, 31, 32 once before, it was brutal. #30 can be tough as the volume is quite high.
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12-28-2009, 02:15 PM #20
Intentional overtraining is a fair statement, although I would say it's more like accumulated fatigue and supercompensation, that's the point of the peaking cycles. The program is about doing a lot of volume in such a way to increase skill and strength and then producing new strength through supercompensation. As it was put to me by a knowledgeable practitioner, you are accumulating fatigue in a way that results in maximal adaptation. Keep in mind the programs are designed with this adaptation in mind, if you look through the templates you will see the waving loads and volume, all based on the tons of research the Russians did.
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12-28-2009, 02:18 PM #21
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12-28-2009, 06:07 PM #22
- Join Date: Nov 2007
- Location: Somerset, New Jersey, United States
- Age: 32
- Posts: 2,158
- Rep Power: 1276
no no no no, you should actually get a gym where a squat rack is present before doing an advanced routine like sheiko. Why would you run a program for only 3 weeks instead of the 4 weeks that it should be run? and how can you "tailor" this program for yourself if you have never run it for yourself and have no idea how your body would respond to the training/volume.
You have a lot more reading to do if you think this is correct**New Jersey Crew 732**
The Barbender Bartender
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12-28-2009, 06:43 PM #23
well i originally found the program while i was looking for one to get my bench up, so if im honest the squats are just there to stick to the program.
the gym im at used to have one but they took it away in exchange for 3 smith machines, means a different clientel and more money for them i suppose. i know it's terrible. the squat in my sig was freeweight though of course!
re: three instead of 4 weeks, i was basically following the advice of a poster on these forums, "john prophet", who i don't think posts any more but seems to be very knowledgeable about sheiko programs, and seems to have had some great gains by doing it his way. for example, read his posts in this thread: http://forum.bodybuilding.com/showth...+sheiko+deload
so i have read around quite a bit. but if im honest there doesn't seem to be a whole lot of information on this type of training.
and as for how i'd tailor it...well you're right i'm yet to do it so i don't know, but you'd get an idea over the weeks of what works and what doesn't just by listening to your body i guess.[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-28-2009, 06:47 PM #24
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12-28-2009, 06:53 PM #25
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12-28-2009, 06:55 PM #26
Yeah you don't have to in order. I did 29, 37, 40, 40, now 37.
It worked for him,idk why you wouldn't just do week 4 and deload after though.
And idk why he says not to run sheiko programs back to back... I've run 3 back to back with no problem. Took a week deload after, now I'm running another 3 back to back. Modified 37Idk my maxes at this point, I'm just starting back.. current PRs
Squat 375 3x1, 350x4
Deadlift 505x1 , 500x6
Bench 320 2x1
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12-28-2009, 07:03 PM #27
ok i get your point. i'm gonna go for 4 weeks, then deload, then max. still, it's a shame about the smith machine squats. oh well, will have to work my legs extra hard when i get to a different gym.
well by the sound of it he was ~40 when he was doing the sheiko routines, maybe the intensity got to him more than it does you[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-28-2009, 07:08 PM #28
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12-28-2009, 07:11 PM #29
yeah sounds like a good idea, been wanting to try them for a while! but hmm, i have no experience whatsoever with them haha. also how would you put the bar back down...would you do it above the bench or something? damn this thread is turning into me just asking total n00b questions...
[QUOTE=mrawdtsi]seriously, the best username in the misc. srs. lol every time....[/QUOTE]
[QUOTE=MyBodyIsRdy420]your username is sofa king cool.[/QUOTE]
squat/bench/deadlift - 480/286/572
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12-28-2009, 07:16 PM #30
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
Do not run a volume program with smith machine squats!
One of the main focuses of these programs is neuromuscular facilitation. As in, training your body to efficiently perform the tasks. Reinforcing technique and making it second nature, thoughtless, automatic, however you want to call it.
Doing this training on a smith machine will make it harder to learn how to squat properly, as training with bad technique to the point of automatism makes it harder to learn good technique than if you were just starting as a novice.771/645/622 Single Ply
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