Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 3 1 2 3 LastLast
Results 1 to 30 of 62

Thread: Sheiko #29

  1. #1
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now

    Exclamation Sheiko #29

    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  2. #2
    Banned sheepyd's Avatar
    Join Date: Mar 2009
    Stats: 6'0", 198 lbs
    Posts: 1,038
    Rep Power: 0
    sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000)
    Visit sheepyd's BodySpace
    sheepyd is offline
    Originally Posted by blurrr View Post
    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.)
    Reply With Quote

  3. #3
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    Originally Posted by sheepyd View Post
    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  4. #4
    Banned sheepyd's Avatar
    Join Date: Mar 2009
    Stats: 6'0", 198 lbs
    Posts: 1,038
    Rep Power: 0
    sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000)
    Visit sheepyd's BodySpace
    sheepyd is offline
    Originally Posted by blurrr View Post
    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
    Reply With Quote

  5. #5
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    Originally Posted by sheepyd View Post
    hah, thanks
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  6. #6
    Registered User Boridi's Avatar
    Join Date: Nov 2004
    Posts: 2,741
    BodyPoints: 1418
    Rep Power: 1012
    Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000)
    Visit Boridi's BodySpace
    Boridi is offline
    you dont need to be "on the gear" to do #29 (or a CMS program)
    Reply With Quote

  7. #7
    Banned sheepyd's Avatar
    Join Date: Mar 2009
    Stats: 6'0", 198 lbs
    Posts: 1,038
    Rep Power: 0
    sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000) sheepyd has a reputation beyond repute. Second best rank possible! (+100000)
    Visit sheepyd's BodySpace
    sheepyd is offline
    Originally Posted by Boridi View Post
    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...
    Reply With Quote

  8. #8
    Banned Heavy_Beats's Avatar
    Join Date: Feb 2008
    Stats: 6'0", 231 lbs
    Posts: 3,709
    Rep Power: 0
    Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Heavy_Beats's BodySpace
    Heavy_Beats is offline
    Originally Posted by Boridi View Post
    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.
    Last edited by Heavy_Beats; 11-02-2009 at 01:35 AM.
    Reply With Quote

  9. #9
    Klugscheisser ChaseT's Avatar
    Join Date: Jan 2007
    Stats: 5'8", 202 lbs
    Posts: 2,451
    BodyPoints: 6808
    Rep Power: 13738
    ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000) ChaseT has reached the pinnacle! Best possible rank! (+1000000)
    Visit ChaseT's BodySpace
    ChaseT is offline
    Originally Posted by Heavy_Beats View Post
    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.
    90 lb jumps...NEXT WEEK!
    Reply With Quote

  10. #10
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    so is this do able for somebody at my level or what?
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  11. #11
    Registered User Norse1308's Avatar
    Join Date: Sep 2008
    Age: 26
    Stats: 6'2", 230 lbs
    Posts: 2,811
    Rep Power: 1294
    Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000) Norse1308 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Norse1308's BodySpace
    Norse1308 is offline
    Originally Posted by blurrr View Post
    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.
    Training Log: http://forum.bodybuilding.com/showthread.php?t=142268221&welcome=true
    Reply With Quote

  12. #12
    Banned Heavy_Beats's Avatar
    Join Date: Feb 2008
    Stats: 6'0", 231 lbs
    Posts: 3,709
    Rep Power: 0
    Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000) Heavy_Beats has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Heavy_Beats's BodySpace
    Heavy_Beats is offline
    Originally Posted by ChaseT View Post
    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.
    Reply With Quote

  13. #13
    Registered User Timmylgz's Avatar
    Join Date: Mar 2006
    Location: United States
    Age: 29
    Stats: 5'11", 183 lbs
    Posts: 18
    BodyPoints: 879
    Rep Power: 0
    Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000) Timmylgz is just really nice. (+1000)
    Visit Timmylgz's BodySpace
    Timmylgz is offline
    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!
    Reply With Quote

  14. #14
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    Originally Posted by Timmylgz View Post
    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  15. #15
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  16. #16
    sexist little man Eddie-M's Avatar
    Join Date: May 2008
    Stats: 5'8", 175 lbs
    Posts: 3,126
    Rep Power: 4638
    Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eddie-M's BodySpace
    Eddie-M is offline
    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!
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
    Reply With Quote

  17. #17
    behind the bamboo curtain RAGS_21's Avatar
    Join Date: Oct 2008
    Location: Connecticut, United States
    Stats: 6'0", 191 lbs
    Posts: 572
    Rep Power: 49
    RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000)
    Visit RAGS_21's BodySpace
    RAGS_21 is offline
    Originally Posted by Eddie-M View Post
    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)
    "The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."

    workout journal - http://forum.bodybuilding.com/showthread.php?t=127041211
    Reply With Quote

  18. #18
    sexist little man Eddie-M's Avatar
    Join Date: May 2008
    Stats: 5'8", 175 lbs
    Posts: 3,126
    Rep Power: 4638
    Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eddie-M's BodySpace
    Eddie-M is offline
    ^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
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
    Reply With Quote

  19. #19
    Registered User Boridi's Avatar
    Join Date: Nov 2004
    Posts: 2,741
    BodyPoints: 1418
    Rep Power: 1012
    Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000) Boridi has reached the pinnacle! Best possible rank! (+1000000)
    Visit Boridi's BodySpace
    Boridi is offline
    Originally Posted by Eddie-M View Post
    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.
    Reply With Quote

  20. #20
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  21. #21
    sexist little man Eddie-M's Avatar
    Join Date: May 2008
    Stats: 5'8", 175 lbs
    Posts: 3,126
    Rep Power: 4638
    Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000) Eddie-M has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eddie-M's BodySpace
    Eddie-M is offline
    Originally Posted by blurrr View Post
    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!
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
    Reply With Quote

  22. #22
    behind the bamboo curtain RAGS_21's Avatar
    Join Date: Oct 2008
    Location: Connecticut, United States
    Stats: 6'0", 191 lbs
    Posts: 572
    Rep Power: 49
    RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000)
    Visit RAGS_21's BodySpace
    RAGS_21 is offline
    Originally Posted by Eddie-M View Post
    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.
    "The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."

    workout journal - http://forum.bodybuilding.com/showthread.php?t=127041211
    Reply With Quote

  23. #23
    Registered User d218's Avatar
    Join Date: Jul 2008
    Age: 27
    Posts: 1,160
    Rep Power: 19
    d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000)
    d218 is offline
    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?
    Reply With Quote

  24. #24
    behind the bamboo curtain RAGS_21's Avatar
    Join Date: Oct 2008
    Location: Connecticut, United States
    Stats: 6'0", 191 lbs
    Posts: 572
    Rep Power: 49
    RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000) RAGS_21 has a brilliant future. Third best rank! (+40000)
    Visit RAGS_21's BodySpace
    RAGS_21 is offline
    Originally Posted by d218 View Post
    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.
    "The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."

    workout journal - http://forum.bodybuilding.com/showthread.php?t=127041211
    Reply With Quote

  25. #25
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
    Location: Man, West Virginia, United States
    Age: 26
    Stats: 5'10", 224 lbs
    Posts: 8,400
    BodyPoints: 21647
    Rep Power: 7603
    Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000) Frankdaddy has reached the pinnacle! Best possible rank! (+1000000)
    Visit Frankdaddy's BodySpace
    Frankdaddy is offline
    Originally Posted by d218 View Post
    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.
    Team Norton

    The Strength Guys

    It's time to bring V2.0
    Reply With Quote

  26. #26
    Registered User d218's Avatar
    Join Date: Jul 2008
    Age: 27
    Posts: 1,160
    Rep Power: 19
    d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000)
    d218 is offline
    i really like it though im gonna stick with #29 and then go to #37 after i get used to the volume.
    Reply With Quote

  27. #27
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    Originally Posted by Eddie-M View Post
    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

    Originally Posted by d218 View Post
    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
    Last edited by blurrr; 11-03-2009 at 06:10 PM.
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  28. #28
    Congestion JOTO MISSINGLINK's Avatar
    Join Date: Jan 2006
    Location: On the Ho Chi Min Trail Sippin on a 40oz of Old English 800, Vietnam
    Age: 42
    Posts: 16,161
    BodyPoints: 31683
    Rep Power: 60591
    MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000) MISSINGLINK has reached the pinnacle! Best possible rank! (+1000000)
    Visit MISSINGLINK's BodySpace
    MISSINGLINK is offline
    Originally Posted by Frankdaddy View Post
    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
    Death is winning. Do something.- Sam Boyd
    Reply With Quote

  29. #29
    freaky baby blurrr's Avatar
    Join Date: May 2008
    Location: Canada
    Stats: 6'2", 230 lbs
    Posts: 14,803
    Rep Power: 25877
    blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000) blurrr has reached the pinnacle! Best possible rank! (+1000000)
    Visit blurrr's BodySpace
    blurrr is online now
    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
    -----------------------
    █♣█ █♣█ █♣█ █♣█ █♣█
    Sickening
    ****MISC STRENGTH CREW****
    RIP Matt Cook AKA StephenHawking

    Neopragmatist Ol' Dirty Scrapper Iron_Chef gainmusclefast Clark_Kent jordanmacdonald pchopper poopoo333 GrimRep_er rockyl686 sonicology TheStaringFrog chlaxman kodiak5 UkChris93 redheadlaw7 SOUPtheEXTREME burlyman619 Beast92 guest Schnitter Dude.Jon
    Reply With Quote

  30. #30
    Registered User d218's Avatar
    Join Date: Jul 2008
    Age: 27
    Posts: 1,160
    Rep Power: 19
    d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000) d218 is a splendid one to behold. (+10000)
    d218 is offline
    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
    Reply With Quote

Reply
Page 1 of 3 1 2 3 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout