Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 36
  1. #1
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline

    help with understanding sheiko program please?

    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.
    [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
    Reply With Quote

  2. #2
    GH15 approved Ka0s's Avatar
    Join Date: Nov 2007
    Location: United States
    Age: 32
    Posts: 28,739
    Rep Power: 12351
    Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000)
    Ka0s is offline
    You're supposed do it all in the same session (if you can) but I think some people have split up the workout and still made good gains from it.


    and yes, I would perform the exercises in the order in which they are written
    Reply With Quote

  3. #3
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    Originally Posted by Ka0s View Post
    You're supposed do it all in the same session (if you can) but I think some people have split up the workout and still made good gains from it.


    and yes, I would perform the exercises in the order in which they are written
    thanks man, repped!

    would be grateful for some sort of spreadsheets on this btw (had some ready but lost them and now can't find them)
    [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
    Reply With Quote

  4. #4
    GH15 approved Ka0s's Avatar
    Join Date: Nov 2007
    Location: United States
    Age: 32
    Posts: 28,739
    Rep Power: 12351
    Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000)
    Ka0s is offline
    Originally Posted by omg_otters View Post
    thanks man, repped!

    would be grateful for some sort of spreadsheets on this btw (had some ready but lost them and now can't find them)
    there are some floating around on the net but i have no idea where
    Reply With Quote

  5. #5
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Idk my maxes at this point, I'm just starting back.. current PRs
    Squat 375 3x1, 350x4
    Deadlift 505x1 , 500x6
    Bench 320 2x1
    Reply With Quote

  6. #6
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    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
    Reply With Quote

  7. #7
    SFW and grow a beard Blarnee_92's Avatar
    Join Date: Nov 2007
    Location: Somerset, New Jersey, United States
    Age: 32
    Posts: 2,158
    Rep Power: 1275
    Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000)
    Blarnee_92 is offline
    start at 29, 37 is a hell of a lot of volume for someone just to jump into. The volume on 29 is crazy in the beginning but you get used to it. Im currently in the 3rd week of sheiko 29, my log is in my signature i update every workout with video
    **New Jersey Crew 732**

    The Barbender Bartender
    Reply With Quote

  8. #8
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Originally Posted by omg_otters View Post
    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.
    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
    Reply With Quote

  9. #9
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    Originally Posted by st3v3 View Post
    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.
    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
    Reply With Quote

  10. #10
    Team CESA LessThanLuke's Avatar
    Join Date: Jul 2007
    Location: Aberdare, Wales, United Kingdom (Great Britain)
    Posts: 6,332
    Rep Power: 22709
    LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000) LessThanLuke has much to be proud of. One of the best! (+20000)
    LessThanLuke is offline
    I'm 2 weeks into 37. I jumped straight into it because I had run 29 before. Details in log.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
    Reply With Quote

  11. #11
    Banned DJSTARER's Avatar
    Join Date: Apr 2005
    Location: Maryland, United States
    Posts: 2,717
    Rep Power: 0
    DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000) DJSTARER is just really nice. (+1000)
    DJSTARER is offline
    don't forget your "inclinations of a goat" (original template)
    Reply With Quote

  12. #12
    Volume Junkie athos8282's Avatar
    Join Date: Dec 2009
    Posts: 118
    Rep Power: 247
    athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50)
    athos8282 is offline
    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.
    Reply With Quote

  13. #13
    Volume Junkie athos8282's Avatar
    Join Date: Dec 2009
    Posts: 118
    Rep Power: 247
    athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50)
    athos8282 is offline
    Originally Posted by DJSTARER View Post
    don't forget your "inclinations of a goat" (original template)
    Ha ha! That one made me laugh the first time I saw it. A Russian guy I emailed with said that more accurately translates into "hyperextensions on a bench". Good thing I found that out, my wife would be pissed if she came home and I was benching with a farm animal.
    Reply With Quote

  14. #14
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Originally Posted by omg_otters View Post
    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?
    i should mention that when I did 29 backwards, I was just getting back from ~ 6months off so muscle memory was involved. 29 should be a good start, and if its too easy you can always move to 37. 37 definitely won't be a killer.
    Idk my maxes at this point, I'm just starting back.. current PRs
    Squat 375 3x1, 350x4
    Deadlift 505x1 , 500x6
    Bench 320 2x1
    Reply With Quote

  15. #15
    Registered User LeakyQuesadilla's Avatar
    Join Date: Sep 2008
    Age: 35
    Posts: 6,004
    Rep Power: 8835
    LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000)
    LeakyQuesadilla is offline
    quick questions on sheiko?
    What is the point of deadlift to knees?
    and
    Do people ever do Sheiko 30, 31?
    The training is nothing, the will is everything. The will to act.
    Reply With Quote

  16. #16
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Originally Posted by LeakyQuesadilla View Post
    quick questions on sheiko?
    What is the point of deadlift to knees?
    and
    Do people ever do Sheiko 30, 31?
    I honestly don't know. I just do actual deadlifts instead.

    And yeah, they do. But the same weight on programs like 30/31/40 is a lot harder than that weight on 29/37/39. I'm running 30 after this 37 run since its supposedly harder than 40
    Idk my maxes at this point, I'm just starting back.. current PRs
    Squat 375 3x1, 350x4
    Deadlift 505x1 , 500x6
    Bench 320 2x1
    Reply With Quote

  17. #17
    Registered User LeakyQuesadilla's Avatar
    Join Date: Sep 2008
    Age: 35
    Posts: 6,004
    Rep Power: 8835
    LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000) LeakyQuesadilla is a name known to all. (+5000)
    LeakyQuesadilla is offline
    Originally Posted by st3v3 View Post
    I honestly don't know. I just do actual deadlifts instead.

    And yeah, they do. But the same weight on programs like 30/31/40 is a lot harder than that weight on 29/37/39. I'm running 30 after this 37 run since its supposedly harder than 40
    ahhh, i see. i'm planning on doing sheiko 29 on jan 4. and at first, i planned on doing it all in order, i.e 29, 30, 31, 32, etc. but when i browsed through some journals of people doing sheiko, they always skipped around.
    The training is nothing, the will is everything. The will to act.
    Reply With Quote

  18. #18
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    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
    Reply With Quote

  19. #19
    Volume Junkie athos8282's Avatar
    Join Date: Dec 2009
    Posts: 118
    Rep Power: 247
    athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50)
    athos8282 is offline
    Originally Posted by LeakyQuesadilla View Post
    quick questions on sheiko?
    What is the point of deadlift to knees?
    and
    Do people ever do Sheiko 30, 31?
    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.
    Reply With Quote

  20. #20
    Volume Junkie athos8282's Avatar
    Join Date: Dec 2009
    Posts: 118
    Rep Power: 247
    athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50) athos8282 will become famous soon enough. (+50)
    athos8282 is offline
    Originally Posted by LeakyQuesadilla View Post
    quick questions on sheiko?
    What is the point of deadlift to knees?
    and
    Do people ever do Sheiko 30, 31?
    Originally Posted by omg_otters View Post
    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.
    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.
    Reply With Quote

  21. #21
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    Originally Posted by athos8282 View Post
    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.
    great post mate, will rep on recharge
    [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
    Reply With Quote

  22. #22
    SFW and grow a beard Blarnee_92's Avatar
    Join Date: Nov 2007
    Location: Somerset, New Jersey, United States
    Age: 32
    Posts: 2,158
    Rep Power: 1275
    Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000)
    Blarnee_92 is offline
    Originally Posted by omg_otters View Post
    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.
    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
    Reply With Quote

  23. #23
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    Originally Posted by Blarnee_92 View Post
    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
    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
    Reply With Quote

  24. #24
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    here you go:

    Originally Posted by John Prophet View Post
    pretty much what I did with sheiko


    the basic pattern on those Russian deals is sort of like this

    prep period=high volume, medium or low intensity (%)

    comp (peaking) period=low volume, higher intensity


    like my sheiko, I did 3 weeks of sheiko prep using the beginner 3x per week routine. Then I deloaded for a week. Then for my "peaking phase" I just did my own thing with heavy doubles and singles for 1 week...heavy, very low volume.

    Then on the test week I did an easy workout Monday and had a 40lb bench gain on Friday night, lol

    dude, it was freaky. I started sheiko with a 275 paused bench max (had done 290 touch and go months earlier but was stuck using westside for 4 straight months). So all i wanted was to break 300, lol. So I came in to test that night....it was sort of in slow motion like a movie, lol. I think i got 295, pretty easy. Then 305. I said "heck, y not try 315?". So I loaded up the 3 plates per side. Walked across the gym....came back and saw the 315 loaded up and the thought went thru my head "dang, who is benching over here with all that weight?"...then I realized it was me, lol. I got the 315...it was pretty freaky and I was shocked cuz I didnt see that 1 coming.


    That was back in late 05. Then I putzed around with bb'ing in 06 and until now. All my numbers went way down. but I just got 315 again weighing 30lbs less than when i got it the first time. This time I was using my OWN ideas involving russian conjugate sequencing. Cool stuff. When I get those ideas 'gelled' a little more I might write an article



    another thing I found out. Dont do 2 sheiko back to back, lol. its too stressful because of the high volume. better to do a more straightforward lower volume program in between

    I gained 40 on my first sheiko. Then I turned around and ran it again with the new numbers etc and I did a 2 week peaking period with heavy negatives etc. That time thru I only gained about 7lb on my bench although my squat and dead still went up pretty good
    thoughts?
    [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
    Reply With Quote

  25. #25
    SFW and grow a beard Blarnee_92's Avatar
    Join Date: Nov 2007
    Location: Somerset, New Jersey, United States
    Age: 32
    Posts: 2,158
    Rep Power: 1275
    Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000)
    Blarnee_92 is offline
    Originally Posted by omg_otters View Post
    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.
    ok good at least you did your reading. I still suggest you run the full 4 weeks of #29 before making any modifications. Im 3 weeks in now and my legs feel like tree trunks and im repping weight like nothing lol
    **New Jersey Crew 732**

    The Barbender Bartender
    Reply With Quote

  26. #26
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Originally Posted by LeakyQuesadilla View Post
    ahhh, i see. i'm planning on doing sheiko 29 on jan 4. and at first, i planned on doing it all in order, i.e 29, 30, 31, 32, etc. but when i browsed through some journals of people doing sheiko, they always skipped around.
    Yeah you don't have to in order. I did 29, 37, 40, 40, now 37.
    Originally Posted by omg_otters View Post
    here you go:



    thoughts?
    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 37
    Idk my maxes at this point, I'm just starting back.. current PRs
    Squat 375 3x1, 350x4
    Deadlift 505x1 , 500x6
    Bench 320 2x1
    Reply With Quote

  27. #27
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    Originally Posted by st3v3 View Post
    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 37
    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
    Reply With Quote

  28. #28
    22 weeks of 5/3/1 st3v3's Avatar
    Join Date: May 2008
    Age: 33
    Posts: 4,362
    Rep Power: 1527
    st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000) st3v3 is just really nice. (+1000)
    st3v3 is offline
    Originally Posted by omg_otters View Post
    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
    Perhaps you could do front squats instead? It'd be better than smith machine squats... Just steal one of the bench bars
    Idk my maxes at this point, I'm just starting back.. current PRs
    Squat 375 3x1, 350x4
    Deadlift 505x1 , 500x6
    Bench 320 2x1
    Reply With Quote

  29. #29
    TFW otter omg_otters's Avatar
    Join Date: Mar 2009
    Posts: 6,052
    Rep Power: 11050
    omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000) omg_otters is a splendid one to behold. (+10000)
    omg_otters is offline
    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
    Reply With Quote

  30. #30
    Is a Turtle Torrtrefireto's Avatar
    Join Date: Jan 2006
    Location: Georgia, United States
    Age: 34
    Posts: 14,092
    Rep Power: 7934
    Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000)
    Torrtrefireto is offline
    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
    Reply With Quote

Similar Threads

  1. Help with the right program please!
    By surf891 in forum Workout Programs
    Replies: 4
    Last Post: 01-26-2009, 04:06 PM
  2. I need help with the 5x5 program please
    By SlimJim_XD in forum Workout Programs
    Replies: 3
    Last Post: 02-21-2008, 05:25 PM
  3. Need help with my workout program PLEASE
    By alienbrayn in forum Workout Programs
    Replies: 2
    Last Post: 05-28-2007, 04:00 PM
  4. HELP with new training program PLEASE
    By musclegirl18 in forum Female Bodybuilding
    Replies: 1
    Last Post: 03-22-2006, 09:38 AM
  5. help! with a workout program pleasE!
    By soijaslim in forum Workout Programs
    Replies: 16
    Last Post: 08-06-2004, 07:16 PM

Posting Permissions

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