Sheiko #29

[blurrr]

http://www.elitefts.com/documents/Sheiko29.htm

what do you guys think of this program? I heard it was a beginners program, but a Russian friends of mine said it was very advanced and geared towards people, well, on the 'gear.' I've been lifting for about 22 months now. I started at 165 pounds and am currently ~217.

and what about this extended russian power routine? It's longer but seems more basic

http://www.joeskopec.com/ruspeak.html

thanks

[sheepyd]

http://www.elitefts.com/documents/Sheiko29.htm

what do you guys think of this program? I heard it was a beginners program, but a Russian friends of mine said it was very advanced and geared towards people, well, on the 'gear.' I've been lifting for about 22 months now. I started at 165 pounds and am currently ~217.

and what about this extended russian power routine? It's longer but seems more basic

http://www.joeskopec.com/ruspeak.html

thanks

Sheiko is definitely for advanced lifters. Doing a CMS programme is probably impossible without Gear, but 29 had been used to great effect by members of these boards. Many people prefer Russian volume to a westside-style template after they finish 5x5 or something similar, as there's less thinking with regards to exercise choice/weight.
(By advanced I mean someone who can no longer benefit from weekly progression ala 5x5.)

[blurrr]

Sheiko is definitely for advanced lifters. Doing a CMS programme is probably impossible without Gear, but 29 had been used to great effect by members of these boards. Many people prefer Russian volume to a westside-style template after they finish 5x5 or something similar, as there's less thinking with regards to exercise choice/weight.
(By advanced I mean someone who can no longer benefit from weekly progression ala 5x5.)

Would you be able to elaborate on the 5x5 style programs and which are favorable? I'm new to this whole training program thing, sorry. I've just been lifting 3-5 days a week focusing on compounds and switching minor details up in hopes of preventing a near plateau. I'm yet to follow a program

thanks

[sheepyd]

Would you be able to elaborate on the 5x5 style programs and which are favorable? I'm new to this whole training program thing, sorry. I've just been lifting 3-5 days a week focusing on compounds and switching minor details up in hopes of preventing a near plateau. I'm yet to follow a program

thanks

boom:

http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm

[blurrr]

boom:

http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm

hah, thanks

[Boridi]

you dont need to be "on the gear" to do #29 (or a CMS program)

[sheepyd]

you dont need to be "on the gear" to do #29 (or a CMS program)

Whoops, I just CMS and it's not quite as insane as I thought it was.

Can't quite remember the insane Sheiko workouts I've seen...

[Heavy_Beats]

you dont need to be "on the gear" to do #29 (or a CMS program)

CMS is 143% more volume than 29#
CMS is 113% more volume than 30#

CMS (2) is 212% more volume than 29#
CMS (2) is 167% more volume than 30#

Intensity for the plans are about the same between plans at around 66% - 72%.

It looks pretty rough based on the increase in volume.

[ChaseT]

CMS is 143% more volume than 29#
CMS is 113% more volume than 30#

CMS (2) is 212% more volume than 29#
CMS (2) is 167% more volume than 30#

Intensity for the plans are about the same between plans at around 66% - 72%.

It looks pretty rough based on the increase in volume.

Math fail.

#29 = 981 lifts over 4 weeks
#30 = 1257 lifts over 4 weeks
CMS = 1355 lifts over 4 weeks
CMS 2 = 2056 lifts over 6 weeks (1371 averaged over a 4 week period)

143% more than 981 would be 2383
113% more than 1257 would be 2677

It makes no sense to compare the total volume of a four week program with that of a six week program without considering average weekly volume.

[blurrr]

so is this do able for somebody at my level or what?

[Norse1308]

so is this do able for somebody at my level or what?

People used to a ME/DE split may not be used to it, but I'm pretty sure anyone can complete Sheiko 29 if they put in their actual maxes. It's pretty damn tame compared to the other cycles.

[Heavy_Beats]

Math fail.

#29 = 981 lifts over 4 weeks
#30 = 1257 lifts over 4 weeks
CMS = 1355 lifts over 4 weeks
CMS 2 = 2056 lifts over 6 weeks (1371 averaged over a 4 week period)

143% more than 981 would be 2383
113% more than 1257 would be 2677

It makes no sense to compare the total volume of a four week program with that of a six week program without considering average weekly volume.

Yes an oversight on my part, I was basing the percentages off the poundage not the number of lifts.

[Timmylgz]

I just started to try powerlifting too and tried #29. Just finished this week actually and all my lifts went up like crazy. At first I thought the percentages were too low, but towards week 4, it was very rough. I recommend # 29 for sure, p.s. you dont need to be on gear, as I wasn't. Just eat!

[blurrr]

I just started to try powerlifting too and tried #29. Just finished this week actually and all my lifts went up like crazy. At first I thought the percentages were too low, but towards week 4, it was very rough. I recommend # 29 for sure, p.s. you dont need to be on gear, as I wasn't. Just eat!

sweet. I eat like a horse so tonight I'll start Sheiko 29.


thanks boys

[blurrr]

well I'm still tossing up the 5x5 and Sheiko but I think I'll stick with Sheiko. I'll let you guys know how it goes

[Eddie-M]

Run Sheiko 29, then use the first two days of 32 to test your new max. First time I did this I gained ~30lbs on squat, ~15 on bench. I didn't gain anything from the deadlifts but probably b/c I bounced the reps instead of setting them down to a dead stop each time.

Starter Tips:

-For front squats, use your back squat max to calculate %'s
-For flies, use 10% of your max bench for each dumbell ie 250bench = 25lbs dumbells
-For rack pulls, defecit deads, use you regular deadlift to calculate %'s

-Go light on incline bench, overhead press, GM's, assistance moves, they are for recovery and not to be taxing on you.

-It's fine to do some rows, backwork ect on days off, just don't overdo it.

Good luck, DO IT!

[RAGS_21]

Run Sheiko 29, then use the first two days of 32 to test your new max. First time I did this I gained ~30lbs on squat, ~15 on bench. I didn't gain anything from the deadlifts but probably b/c I bounced the reps instead of setting them down to a dead stop each time.

Starter Tips:

-For front squats, use your back squat max to calculate %'s
-For flies, use 10% of your max bench for each dumbell ie 250bench = 25lbs dumbells
-For rack pulls, defecit deads, use you regular deadlift to calculate %'s

-Go light on incline bench, overhead press, GM's, assistance moves, they are for recovery and not to be taxing on you.

-It's fine to do some rows, backwork ect on days off, just don't overdo it.

Good luck, DO IT!

Also on heavy bench days, I do the 5x10 flyes on the "Pec-Deck" Machine.
Elitefts also recommends to go from #29 to #37, but you don't necessarily have to.

Have fun with Sheiko! There's not a lot of Shoulder Pressing or Olympic moves. It focuses mainly on "The Big 3" and can be rough on your lower back. So if you do choose to have a vanity type day, keep it to mostly upper back exercises. (Strong Upper back = more stable for Benching)

[Eddie-M]

^Yeah, if you have what it takes like this guy, go into 37 right after it. If your lazy like me, max out ha ha

[Boridi]

Run Sheiko 29, then use the first two days of 32 to test your new max.

I wouldn't recommend testing your max after only 4 weeks.

[blurrr]

thanks boys! Day 1 down... wow. I can definitely say I've yet to experience a day NEARLY as intense as this. It took me ~2 hours, is this normal? There's so many sets lol. Anyways, I successfully completed every set

[Eddie-M]

thanks boys! Day 1 down... wow. I can definitely say I've yet to experience a day NEARLY as intense as this. It took me ~2 hours, is this normal? There's so many sets lol. Anyways, I successfully completed every set

Yeah, its a long haul. You will have good days where you may get it done quickly whilst being a gym maniac superseting stuff, then you'l have days where the only way to make it through the volume without failing sets is to take forever. 2 hours is about what it would take me.

Remember, you may not be sore after the first day but you will be. Around week 3, you will feel it all over; wrists, shoulders, hips, knees, back ect, ect. This program makes you accumulate fatigue over the course of many sessions. Training around 80% of your max is supposed to be great for strength gains and it will test your resolve. The sheer volume will also force you into perfecting your form. Good luck man, stick with it!

[RAGS_21]

Yeah, its a long haul. You will have good days where you may get it done quickly whilst being a gym maniac superseting stuff, then you'l have days where the only way to make it through the volume without failing sets is to take forever. 2 hours is about what it would take me.

The only way I try to cut the sessions to about 1hr 30mins - 1hr 45mins, is to keep the rest on the light asistance moves down to about a minute. Timing your rest can get to be annoying, but keeping 2-3 minutes between the big compound movements and 30secs-1min between the flyes, lunges, abs, and others can get you out earlier if you're trying to crunch down on time.

There are definitely days where you look at the clock all the time and feel sluggish with the weights though. That's probably because you need to recover/rest more though.

[d218]

i just started as well yesterday is there a big difference from #29 and #37? 37 just looks like more volume .. took me about 1 hr 15 min ... never doen so many sets for bench but i like it. if i did some sprints on tuesday and thursday would that be ok?

[RAGS_21]

i just started as well yesterday is there a big difference from #29 and #37? 37 just looks like more volume .. took me about 1 hr 15 min ... never doen so many sets for bench but i like it. if i did some sprints on tuesday and thursday would that be ok?

I'm not sure about the sprinting see if anyone has said anything on these forums about adding in some sprinting:
http://bmfsports.proboards.com/index.cgi?board=sheiko

On #37, I have noticed there are quite a few days (most Mondays and Fridays), where you have two Squat sessions. And on #37 there are no Front Squats. Volume does go up a little too, I believe.

[Frankdaddy]

i just started as well yesterday is there a big difference from #29 and #37? 37 just looks like more volume .. took me about 1 hr 15 min ... never doen so many sets for bench but i like it. if i did some sprints on tuesday and thursday would that be ok?

I do HIIT Cardio on off days, but I lowered the overall sprints in half for the course of the program.


ALso, should I do a max effort day at the end to test a new max or go straight into another program, and if so which one? I am completing #29 full force, and I want the next best challenge, and number 30-31 seem to be pretty awesome.

[d218]

i really like it though im gonna stick with #29 and then go to #37 after i get used to the volume.

[blurrr]

Yeah, its a long haul. You will have good days where you may get it done quickly whilst being a gym maniac superseting stuff, then you'l have days where the only way to make it through the volume without failing sets is to take forever. 2 hours is about what it would take me.

Remember, you may not be sore after the first day but you will be. Around week 3, you will feel it all over; wrists, shoulders, hips, knees, back ect, ect. This program makes you accumulate fatigue over the course of many sessions. Training around 80% of your max is supposed to be great for strength gains and it will test your resolve. The sheer volume will also force you into perfecting your form. Good luck man, stick with it!

Yeah, I was kind of curious about how long I should be resting in between sets. I think I fell into about 1-2 mins between sets (shorter for the first warmup sets).

Oh so it gets rougher and rougher as the weeks go by? Today wasn't too bad. I was slightly fatigued in general and I could tell that I lifted last night, but there's no DOMS or anything serious. I know when week 3 rolls around I'm gonna have to take my eating a step further.

oh, and I'm not even on creatine right now. I cycled off at the end of September just to give my liver a little break. I have mono but I ordered green mag a week ago so it should be here shortly. That should help me take it a step further.

i'll keep you updated

i just started as well yesterday is there a big difference from #29 and #37? 37 just looks like more volume .. took me about 1 hr 15 min ... never doen so many sets for bench but i like it. if i did some sprints on tuesday and thursday would that be ok?

yeah I was really surprised at how many sets of chest on day one

[MISSINGLINK]

I do HIIT Cardio on off days, but I lowered the overall sprints in half for the course of the program.


ALso, should I do a max effort day at the end to test a new max or go straight into another program, and if so which one? I am completing #29 full force, and I want the next best challenge, and number 30-31 seem to be pretty awesome.

Try #40

[blurrr]

Wednesday, day #2

Workout length: ~1.75 hours

****ed up the first group of deads. Just realized at the last set of 4 that they were supposed to be decline (box) deads, so I did a few sets of regular and the final was decline. Got 3 beautiful callouses - one under my left mid finger and 2 on my upper index and mid fingers of right. Intensity felt slightly lower than day 1, although still a great lift. I seem to have lost 3 pounds but my weight tends to fluctuate

[d218]

damn i forgot it was supposed to be box deads too haha ... man it was a brutal day especially the dead lifts from the pins haha. burnt out