The Push: Eric Helms 2011 Contest Season

[Rsardinia]

Eric how do you guys go so damn heavy on RDLs? Anything over 225 I feel like I lose form and it immediately turns into SLDL.

[Salaam86]

Haven't specifically seen these, so thanks! But i've read some good discussion on the dark times between matt and glenn and done some reading....and although I like a higher frequency approach, and an autoregulated approach to intensity....I don't necessarily think doing maxes each time you're in the gym, or training "through the dark times" is a requisite for a higher frequency approach to be successful or effective...I just don't see the point given the success that Russian lifters have and the fact that I'm looking primarily at hypertrophy models so I can't get too carried away and take too much away from a discussion primarily about lifts with no eccentric portion

No problem and I agree that maxing out is definitely not a requisite for the effectiveness of a higher frequency approach. Actually I think the caveats with they're approach (non-eccentric exercise selection like you mentioned and the fact that they're maxes are actually not the typical hyped-up competition style maxes) actually emphasizes the importance of having some balance with intensity apropos to an increase in frequency.

However when you couple this concept of the "dark times" with Mat's assertions that how you subjectively feel is not the greatest indicator of over-training or generalized CNS fatigue you start to see the possibility of potential validity with each factors corroboration of each other. In that feeling like crap does not necessarily mean that we're over-training, but that it might be a temporary effect of your body adapting to a new type of stimulus (Over-compensation & GAS Principle http://www.reactivetrainingsystems.c...ciples-and-you).

I've been using RPE's for auto-regulation for about a good year now and from my personal experience it was most effective when I applied it based on changes in bar-speed and form break-down rather than the subjective feeling of perceived effort. So for me at least my personal experience also corresponds with the above and also I had a similar adaptation when I first tried Layne's PHAT system (with regard to volume not frequency).

[foodpr0n]

RPE's/auto-regulation got me my best results BY FAR.

The 'max and back off sets' in particular for the main lift. And it's not even a 'max' in terms of RPE.
It has worked TREMENDOUSLY.

As Salam points out. And Blade has mentioned this on a thread in his forum that one must be honest with their RPE's. It is the only way it truly works. Too often he mentions, people will say that their RPE was 9 when really they would not have had a chance at another rep. It was an RPE 10 (rep was completed but you don't have another one). To be at 9 you gotta think yep, I'll clear another rep. Stopping there is easier said than done though

Once applying this though, seriously, my lifts increased more than they ever did. That was my golden ticket. And when I started moving away from it again, then the lifts went to crap. But hey, again, other people will thrive off-of failure training. Me, I don't.

Here's blades link to his article on the back off set translated from bjork bjork

and Perryman shows that particular way of implementing it along with some others here

I also saw fast results using myo-reps on the accessories.
Auto-regulation really just lets you become in tune with 'that day'. It's perfect for a 'good' day in the gym. But when you have a crappy day - that's when the beauty of it shines IMO.

RPE method crappy day = bigger back off set, 1 big% drop set or maybe no back off set
Myo's crappy day = less reps on the activation set and subsequently less sets on the RP sets.

I'd also read UD 2.0 again only the other day. Lots can be implemented from Lyle's writing there, even if you put it into a less complicated set up for the offseason. Just take snippets and apply them.

[Salaam86]

^ Great post, its cool as hell getting to hear other cat's experiences with stuff like this.

Another great thing I've found about basing RPE's by bar speed and form is that it gives you that much more of a precise tool to measure progress. For example some people would get discouraged if they were unable to progress from a given weight for 3 weeks, but if that same person was using RPE's they might see that although the weight had not changed during this time period, the bar speed and control over form was steadily progressing with every session. Now they know that they aren't stalled out and hopefully the natural result of progress leads them to add that weight they were worried might never come.

This might not be something a lot of people would have the patience to consistently document, but for me the more information I have the better. Making progress is like war, the more intel you have the greater your chances of success.

[co1e_train]

RPE's/auto-regulation got me my best results BY FAR.

The 'max and back off sets' in particular for the main lift. And it's not even a 'max' in terms of RPE.
It has worked TREMENDOUSLY.

As Salam points out. And Blade has mentioned this on a thread in his forum that one must be honest with their RPE's. It is the only way it truly works. Too often he mentions, people will say that their RPE was 9 when really they would not have had a chance at another rep. It was an RPE 10 (rep was completed but you don't have another one). To be at 9 you gotta think yep, I'll clear another rep. Stopping there is easier said than done though

Once applying this though, seriously, my lifts increased more than they ever did. That was my golden ticket. And when I started moving away from it again, then the lifts went to crap. But hey, again, other people will thrive off-of failure training. Me, I don't.

Here's blades link to his article on the back off set translated from bjork bjork

and Perryman shows that particular way of implementing it along with some others here

I also saw fast results using myo-reps on the accessories.
Auto-regulation really just lets you become in tune with 'that day'. It's perfect for a 'good' day in the gym. But when you have a crappy day - that's when the beauty of it shines IMO.

RPE method crappy day = bigger back off set, 1 big% drop set or maybe no back off set
Myo's crappy day = less reps on the activation set and subsequently less sets on the RP sets.

I'd also read UD 2.0 again only the other day. Lots can be implemented from Lyle's writing there, even if you put it into a less complicated set up for the offseason. Just take snippets and apply them.

Alrighty your neighborhood forum lurker here needs some help understanding some of this discussion.

Firstly, Thanks for posting the links to these articles, my brain hurts from reading them and trying to comprehend.


So when he talks about RPE's, does he mean you go to perform a lift, say squat, and warm up your way from RPE7 and then shoot for maximal effort on a RPE10 set? So basically its just a the technical lingo for ramping up to your ME sets?

For example, im doing PHAT at the moment, and when I squat for the lower power days doing 5x5 my first 2-3 sets are normally done with weight I know I can get 5 reps fairly easily with yet progress each time and so then by the time im at my 4th and 5th set im doing weight where im confident I can get 5 but it wont be a walk in the park and it would be nice to have a spotter just in case. Is that kind of what the article's author (don't know name) is getting at?


And then when he talks about not training to failure, im assuming he is meaning that if one goes close to or to failure on heavy sets (reps 1-6) then it is more detrimental to then go and train to failure when one does higher reps like 8-12 during more "bodybuilding" like workouts (i.e- hypertrophy days during PHAT).


Finally, when he discusses myo reps, are they supposed to be used in conjunction with heavy sets or lighter ones? Like if one performs myo reps for squat, would they their heavy sets and then use a weight that allows them to come to failure at around 12 reps and then myo rep 2-5 reps out after the short 10 second breaks? Or is he saying to utilize this during the more hypertrophy geared training sessions?


Sorry for so much but i just want to understand.

[foodpr0n]

^ Great post, its cool as hell getting to hear other cat's experiences with stuff like this.

Another great thing I've found about basing RPE's by bar speed and form is that it gives you that much more of a precise tool to measure progress. For example some people would get discouraged if they were unable to progress from a given weight for 3 weeks, but if that same person was using RPE's they might see that although the weight had not changed during this time period, the bar speed and control over form was steadily progressing with every session. Now they know that they aren't stalled out and hopefully the natural result of progress leads them to add that weight they were worried might never come.

This might not be something a lot of people would have the patience to consistently document, but for me the more information I have the better. Making progress is like war, the more intel you have the greater your chances of success.

Exactly!
Bar speed is great indicator of where you are in terms of failure (again, for me, but I don't see how it could really differ that much as typically, slow bar speed = grinder = high RPE)

I'll often stick to the same reps at a certain weight but, just get 'better' at that rep range AND weight.

i.e 100kg x5 on one week might feel like a high 9 so I might stay there for 2/3 weeks until 5 reps is a clear RPE8. Then when I bump to 102.5kg, 5 reps feels like an ~ RPE8.5 with 6 reps being a 9.

Instead of moving to 102.5kg straight after hitting 100kg for 5 as I may have only got 3 reps at 102.5kg AND it be RPE9.

^You can mess around with it like that. Of course, you may even go into a day feeling insane and hit 100 x5 @ 8 and move up in the same workout to 102.5-105. That's the beauty of it. It works on a 'that session' basis.

With the ramp up sets Blade mentions in his article, you may even benefit further from burning out on a certain day.

e.g warming up to 100kg and the 95kg set felt heavy, you wouldn't push the 100kg. Instead maybe work at back off sets for volume or stay at 95 for more sets.

*I can't remember where I saw it either, but someone questioned this way regarding it being an ascending pyramid and the benefits a descending pyramid has > ascending.
His response was awesome. I need to find it and will edit this response !

EDIT:
Someone asked Blade "do you use the auto-regulating ramping-up style (the one described in your article on auto-regulation) even for reps higher than 5?"

Blade responded: "You can make a point for more volume with less fatigue, and you can make a point for working closer to failure and thus, getting less volume. I just prefer to let how I feel that day dictate what I choose to do. Over the long term, it's not all that important and there is no data to show one method being superior to the other - it's all a variation over the same theme IMO.

This sort of relates to the pyramid argument too;
It doesn't really matter all that much, honestly. You rest for 1min and get less reps, but there is more metabolic fatigue which probably compensates for the 2-3 reps of TUT you're missing. You rest for 5min and get in a couple of more reps, less metabolic fatigue but more TUT.

In the long run you're better off focusing on whether your lifts go up, not if you're resting 1-2min more/less or getting in 1-2 reps more/less.


^AND, with the warm up sets, instead of going in 5kg increments to your top set, you don't HAVE to do it that way. You can do a 'normal' warm up, then hit your top set and back off, so it would essentially be a reverse pyramid.

Blade also talks about auto-reg during a diet;
you will have lower adaptive reserves in a deficit so by being strict with your RPE-numbers and using Myo-reps the top set may be lower and the volume may be less. I'm saying 'may' because I've found that my top end strength actually increases with this approach, even on a diet - it's usually just volume tolerance which suffers.

Likes this for dieting;
I like working up to a daily max of 5-6 reps, then do a max rep back-off set with 20-30% less load - still avoiding grindy reps to failure, leave 1-2 reps in the tank.

So when he talks about RPE's, does he mean you go to perform a lift, say squat, and warm up your way from RPE7 and then shoot for maximal effort on a RPE10 set? So basically its just a the technical lingo for ramping up to your ME sets?

None of this really recommended RPE's of 10. At least not on a consistent basis?
See above regarding "ramp up sets" ... but yes, another way of doing it like that.
The whole idea is not really regarding actual pyramids or whatever, the point of the RPE system is to auto-regulate. That's the idea they're trying to push.

I think you should read this one again Autoregulation -- the Future of Training
And if you can get the RTS handbook, I would!

For example, im doing PHAT at the moment, and when I squat for the lower power days doing 5x5 my first 2-3 sets are normally done with weight I know I can get 5 reps fairly easily with yet progress each time and so then by the time im at my 4th and 5th set im doing weight where im confident I can get 5 but it wont be a walk in the park and it would be nice to have a spotter just in case. Is that kind of what the article's author (don't know name) is getting at?
And then when he talks about not training to failure, im assuming he is meaning that if one goes close to or to failure on heavy sets (reps 1-6) then it is more detrimental to then go and train to failure when one does higher reps like 8-12 during more "bodybuilding" like workouts (i.e- hypertrophy days during PHAT).

Sorry, but this didn't make sense to me. maybe you could phrase it another way or someone else could interpret it and give you an answer? My brain hurts


I see you mention a 5x5 set up though and even though it might not be relevant; this is another great product of work by Blade for 5x5 and auto-regulation
5 × 5 - a program of strength and muscle mass - with auto-regulation

Finally, when he discusses myo reps, are they supposed to be used in conjunction with heavy sets or lighter ones? Like if one performs myo reps for squat, would they their heavy sets and then use a weight that allows them to come to failure at around 12 reps and then myo rep 2-5 reps out after the short 10 second breaks? Or is he saying to utilize this during the more hypertrophy geared training sessions?

Squats, DL's, RDLs, bent over rows = no go for myo-reps. Too injury prone to do. Also goes with DB pressing, but that's moreso because the effort to get the weights into position makes it a little useless.

Myo-reps can be used in conjunction with heavier sets, be used as heavy sets (6-8 reps + 1's or 2's) or just on their own.

Sorry, I'm not really sure what you're asking here

E, might look into a bit of this?
Again, Blade; Yes, I think lowering frequency a little to allow more volume for an advanced lifter is a good idea, where specialization becomes more or less necessary to get any further gains. I don't know how much I want to elaborate on this, Lyle has an excellent article on this very topic.
Every 5th day; 60 reps for body parts to bring up? Maintenance work on others. But, you know this from the 'epic training athletes thread' and lyle's specialisation stuff.

SORRY FOR THE HUGE WALL OF TEXT
I'll go now....

[co1e_train]

Sorry about the confusion lol, but what you did explain the two links you did provide should together help me get the answers I was looking for. I actually didn't read the one article so after reading that I will prob know a bit more. If im still not set straight Ill post my Q's!

[Quelly]

Love the discussion here, the idea of autoregulation is quite beautiful in some ways, in that the principles and setup do not change despite nutritional status, and yes, GREAT point you guys made about not going by a subjective analysis of RPE but instead, bar speed, which truly gives a better idea about recruitment and energy systems and acutal physiological fatigue...

HOWEVER, perceived exertion does have a significant impact on things, and while yes we can (and sometimes should) work through feeling like crap, and yes gains can be made in the haze of what FEELS like over training, the long and medium term psychological effects need to be emphasized also.

If you stop enjoying training or lose motivation, and this effects (or even sometimes stops) training, then the whole argument becomes mute.

Now this threshold and how this manifests will of course be highly individual, and while I might thrive on pushing through fatigue and feeling like crap simply because I've dieted down for shows and I have gone through periods of very hard training on low carbs/calories with a cardio schedule resembling a middle distance runner in competition, that doesn't mean that it is necessarily appropriate or optimal for someone else who doesn't know their thresholds, might burn out or can talk themselves into the belief that what they are doing is detrimental.

[Quelly]

Eric how do you guys go so damn heavy on RDLs? Anything over 225 I feel like I lose form and it immediately turns into SLDL.

We really do need to get some lifting in together, there have been a few things I've wanted to show you with foam rolling, and we could also look at your RDL form. But honestly if you are locking your knees out when it gets heavy I think you are probably not hinging at the hips and pushing your hips back as much as you should be it sounds like you might be initiating the movement by bending at the waist

[CHRIS925]

Big E! So my target comp is sub-8 weeks away

I'm a newb to all of this (as you know)... but I was gonna ask what your suggestion would be in regards to posing trunks.. music choice.. basic routine advice? I figure it's time to start thinking of these things at the very least.. Also I want to get at least one more in-person posing sesh soon.. you down??!

[Quelly]

Big E! So my target comp is sub-8 weeks away

I'm a newb to all of this (as you know)... but I was gonna ask what your suggestion would be in regards to posing trunks.. music choice.. basic routine advice? I figure it's time to start thinking of these things at the very least.. Also I want to get at least one more in-person posing sesh soon.. you down??!

Shoot Jeff an email for sure, make sure to get another 1-2 sessions scheduled with him, he's the man on the posing front for sure. I also just got trunks from jagware good stuff! Mediums have always fit me but I seem too tall for them at 6 foot, so they made a pair with longer sides and they are perfect, high quality stuff! The resources page has the link.
My only advice on the routine, is plan early, and don't go from a front shot to a back shot or vice versa, use side shots to transition...but hell, I don't do the typical posing routines anyway...lol

[CHRIS925]

Shoot Jeff an email for sure, make sure to get another 1-2 sessions scheduled with him, he's the man on the posing front for sure. I also just got trunks from jagware good stuff! Mediums have always fit me but I seem too tall for them at 6 foot, so they made a pair with longer sides and they are perfect, high quality stuff! The resources page has the link.
My only advice on the routine, is plan early, and don't go from a front shot to a back shot or vice versa, use side shots to transition...but hell, I don't do the typical posing routines anyway...lol

That's right you're the posing routine badass I forgot

Me.. not so much :P

Thanks for the advice! I'm gonna look into those things these next couple weeks.

[Quelly]

Thanks for the advice! I'm gonna look into those things these next couple weeks.

you got it bud

Intro

Man what a blast Mcing the WPA/APA worlds. It was a good bit of work and I had to be "on" for about 11 hours, but it was well worth it. There were so many moments, both difficult and inspiring and heart wrenching and exciting. Bryce Lewis made the 181's, Hani wasn't able to, Barb made the 114's, and Brad and Berto made the 165's. Bryce tied the world deadlift record in the WPA for the raw drug tested 181's by hitting 660lbs @ 179...it may be a world record, but we won't know until Scott Taylor (WPA president) digs in the record books and finds out the bodyweight Curtis Warren was at when he deadlifted 660 in the 181's. If he was 180 or 181 Bryce will be the new WR holder in both the 198's and 181's for the deadlift. Supposedly that record was set in the 90's...
Barb set all the state records for the 114's here in Cali, and she's now continuing her diet for her first show on June 11th. So proud of her! She went through a tough last week to make weight, she was 115 the week prior and then boom....female issues cropped up at the worst time possible and we saw a 119 the week of the meet...she didn't enjoy dropping carbs, water, and sodium low and spitting in a cup while chewing gum all day (she managed to spit out like 40oz!), and I'm never a fan of using laxatives and diurectics (even mild ones), but she was adamant about making weight and we did the best to rehydrate and recarb her. And she wasn't feeling 100% day of the meet, but she did really well, she was within 5lbs of her PRs in the 123's. Squatted 140, benched 120 and deadlifted 232.5, her first 2x bw deadlift.
It was really tough to see Berto bomb out and I really wanted Hani to make weight, but it wasn't in the cards. They are both champions as their attitudes stayed positive, Hani went for some BIG LIFTS, and is stronger pound for pound than last time, and Berto nailed a 435 grinder squat @ 162...pretty cool to watch.
Saw a good number of world records get set, I think Melissa Klundby nailed a 330 deadlift @ 127, so she and Bryce ended up being the male and female best lifter and WR holders. Very cool stuff.

I was beat after the weekend, poor sleep, had to get in a workout early before the meet, and my food was different and oddly spread out...still hit my macros mind you...but I was feeling quite off. Today I'm feeling much better, and I weighed in at 182.2, so I should see a 180-181.something weigh in by thursday

I was so inspired by worlds and I'm realizing that nice and depleted, I can make the 181's cut off...which means I actually have a decent shot at a Master total in the very near future, so, I've decided to take my thursday/saturday workouts and run sheiko 29 on those days, so it will take me 6 weeks to do a 4 week sheiko cycle. I'm going to try to do a meet sometime probably in september, there is a raw meet in grass valley which is like 45-60mins from here in the first week of september, a 1279 total would get me Master in the 181's. I've done a 1275 in the 220's, and a 1255 in the 198's...so its going to be quite the challenge! And really I'll be happy with any total that starts with 12__ since I've never attempted a meet this lean, but heck why not set a lofty goal?
I'll probably plug in my current maxes as 405 squat, 275 bench, 500 deadlift, which is probably right around where I'm at on an average day.
The first 2 weeks I've set up a base mesocycle to get me used to the volume that sheiko 29 has, and then I'll go from there. Accessories I'll play by ear, I have a feeling not much on thursdays when i train pre carb load, and then a decent amount on saturdays when I'm training nice and overfed.

Nutrition

50/75/250

Training

Weights: (From Saturday) Upper Strength (warm ups excluded)

Bench Press
245 x 5, 4
225 x 7? maybe 6

Bent Over Rows
265 x 6, 5
245 x 8

Standing OHP
135 x 5, 5

Pull Ups, super strict
10, 8

Overhead Tricep Extensions
100 x 5
90 x 7

DB Curls
50's x 4
45's x 6

Debrief

Splitting up my cardio a bit so I'll be doing some first thing in the morning MISS/LISS with the C/Y combo, and also another one at night. Hopefully more strategic use of Y and timing of cardio will help a bit with mobilizing some of the lower body fat I got going.

[Big.Jazayrli]

throw an extra ten pounds on those maxes in the sheiko spreadsheet to account for calorie deficit.. just sayin'

[Quelly]

throw an extra ten pounds on those maxes in the sheiko spreadsheet to account for calorie deficit.. just sayin'

about that...lol

Intro

Not a whole lot to report on today as I just expounded upon the weekend's adventures in my log from saturday, but man was it a great weekend. I'm sure we'll probably see a big write up by berto in a week or so as he gets his life back in order.
The one downside about portola is that it is a dead pocket for internet and cell phones...I can't check my email on my phone but I can text, and internet is slow. BUT this time I was smart and brought my laptop and was able to more or less stay on top of my client work along with the rest of the crew. It was funny as the night of the meet after it was all said and done all four of us coaches were on our phones or computers making sure we met our obligations to our hard working clients while everyone else was yacking and celebrating...not that we didn't participate, it was just interspersed with some coaching and consulting, it was a really fun weekend to say the least.
Getting back to the daily grind this week, not that I don't enjoy it. Had upper depletion/hypertrophy on the chopping block today and I decided to hit some bench press for the workout, and played with just a touch more than my bodyweight: 185 lol, still getting my groove back on it as I haven't benched much, especially in the high rep ranges. I'll be working tonight, looking forward to teaching and seeing my colleagues, I really do love my job teaching exercise science, it's a blast.
And in other news, Barb is officially doing the NGA California meet! That's big, I knew until she'd actually announced it that she hadn't fully committed but she is doing it, very cool. I've decided I'm not for sure, we'll have Barb, Nick, Tim, Erik and maybe another client or two all doing the show so I think it would be best for me to be running around slapping dream tan on people making people throw salt down the shoot, eat carbs, fix posing, and cram rice cakes and water on the fly versus adding another body that needs to be babysat into the mix....especially one that needs to lose another 4-5lbs before it has ANY chance of facing physique like Erik Holmes'!

Nutrition

50/75/250

Training

Weights: Upper Depletion/Hypertrophy (warm ups excluded)

Bench Press
185 x 12, 11

HS Underhand Grip Pulldown
2pps x 15, 12

DB flys
37.5's x 15, 12

Seated DB Shoulder Press
65's x 11
55's x 12

Cable Row
120 x 15, 15

Overhead Tricep Extensions
85 x 12
80 x 12

DB Curls, alternating
35's x 12
30's x 12

DB Shrugs
100's x 15, 15

DB Lateral Raises
25's x 15, 15

Debrief

I really can't reiterate how cool it is to have my wife be my workout, diet and competitive partner. It's going to be surreal putting dream tan on her instead of the other way around lol

[AustrianOakJr]

Glad to read about the successful meet. That is awesome man. Congrats to all your peeps, especially your wife. And she is in on the bb'ing comp, eh? Sounds like youre married to a pretty cool chick!!

Keep plugging with that prep, man. Im anxious to see some shredded Quelly soon!

[SupaaJ]

In for sunkin in face, PL'er Eric.

Solid sessions past few days, strength looks to be hanging around even lean as you are. Good sign.

[RichKnapp]

^5. 2 days of depletion?

I would like to see Tammy compete also but she rather be in the backround. but its ok she works out with me and stuff just don't compete.

Hey going to bust the bench this fall. ^5 P/Ling meet in IL.

[chuckles_345]

Going back to the programming discussion, I have a couple of questions to ask those of you who have also done Sheiko. I'm just finishing up 29, upping my maxes and running 37 back to back and really like the progress I've made on the big 3 with Sheiko. I have ~6-7 months left before I start my contest prep to make as much progress as possible. I'm contemplating running 29-32 in a row (prob some deloads mixed in if I need them and increasing maxes slightly after each) after my deload with slightly higher maxes. I was really contemplating going back to PHAT, but I am so bad at holding myself back on the heavy days that I'll probably just end up injuring my back again, and sheiko is really good at holding me back, so I'm leaning towards Sheiko.

The only problem is I have 2 concerns with sheiko from a bodybuilding standpoint.
1. I'm currently not doing any cardio. Have any of you tried to add 1 day of HIIT to sheiko? What day did you do it? How did it work for you?

2. My shoulders and arms (Biceps in particular) don't really seem to be making any progress with sheiko. I'm doing 3-5 sets of side delts 2x per wk and 3-6 sets of biceps 2x per wk. I've found in the past that my shoulders and espcially my arms respond better to higher volume. How could I incorporate that into a sheiko split without being in the gym for 2+hrs?



Sorry for stealing your thread. I was just wondering what others had done to make sheiko more bodybuilder friendly and how it worked for them.

Thanks everyone for your advice.

[CklueD]

Sorry for stealing your thread. I was just wondering what others had done to make sheiko more bodybuilder friendly and how it worked for them.

Thanks everyone for your advice.

I just started Sheiko but have been reading a lot from other people's journals.

Many people add a Saturday "fluff" work that hits other body parts like lats, bis, calves, shoulders, etc.

Others hit back and bis on deadlift day.

[chuckles_345]

I just started Sheiko but have been reading a lot from other people's journals.

Many people add a Saturday "fluff" work that hits other body parts like lats, bis, calves, shoulders, etc.

Others hit back and bis on deadlift day.

Sorry, I should have also posted what I have been doing the past 8wks. This is a post I made in Alberto's journal a few days ago.


I know I'm in late on the whole sheiko discussion here, but I ran CMS-Prep last fall and put 50lbs on my 3 lift total in 4 weeks. Recently, I ran 29, added 10-15lbs to each of my maxes and now am 3 weeks into 37. What I typically have done is the squat, bench, and deadlifts as written, but swapped the auxilaries listed with bodybuilding auxilaries so for eg. I do something like this:

Day 1: Squats/Bench, side delts, bis, calves

Day 3: Deads/Bench, vertical pulling for back, occluded calves

Day 5: Squats/Bench, extensions, curls, calves

Day 6: Back Hypertrophy, side delts, biceps


Chest and tris are my strong points so I don't do any auxilaries for them. Just thought I'd post my experience with sheiko.

[toddbz]

I saw the one group pic of the girls and Barb is looking way lean in the face. Singlets don't hide much and she looks damn good!

lol at Bert bombing on bench cause his hamstrings are to big ;P

[mivi320]

great to see things are going well for you Eric!

[Quelly]

Glad to read about the successful meet. That is awesome man. Congrats to all your peeps, especially your wife. And she is in on the bb'ing comp, eh? Sounds like youre married to a pretty cool chick!!

Keep plugging with that prep, man. Im anxious to see some shredded Quelly soon!

I'm anxious to see a shredded quelly soon too that being said, hit a new low today 180.6
And yeah....my wife is frickin amazing

In for sunkin in face, PL'er Eric.

Solid sessions past few days, strength looks to be hanging around even lean as you are. Good sign.

Yeah its not too bad pound for pound, just losing a bit, nothing crazy, and when I'm recovered and carbed up its less loss

^5. 2 days of depletion?

I would like to see Tammy compete also but she rather be in the backround. but its ok she works out with me and stuff just don't compete.

Hey going to bust the bench this fall. ^5 P/Ling meet in IL.

can't wait to see you hit up the bench!
And not too sure what you're referring to with your depletion question rich...?

Going back to the programming discussion, I have a couple of questions to ask those of you who have also done Sheiko. I'm just finishing up 29, upping my maxes and running 37 back to back and really like the progress I've made on the big 3 with Sheiko. I have ~6-7 months left before I start my contest prep to make as much progress as possible. I'm contemplating running 29-32 in a row (prob some deloads mixed in if I need them and increasing maxes slightly after each) after my deload with slightly higher maxes. I was really contemplating going back to PHAT, but I am so bad at holding myself back on the heavy days that I'll probably just end up injuring my back again, and sheiko is really good at holding me back, so I'm leaning towards Sheiko.

The only problem is I have 2 concerns with sheiko from a bodybuilding standpoint.
1. I'm currently not doing any cardio. Have any of you tried to add 1 day of HIIT to sheiko? What day did you do it? How did it work for you?

2. My shoulders and arms (Biceps in particular) don't really seem to be making any progress with sheiko. I'm doing 3-5 sets of side delts 2x per wk and 3-6 sets of biceps 2x per wk. I've found in the past that my shoulders and espcially my arms respond better to higher volume. How could I incorporate that into a sheiko split without being in the gym for 2+hrs?



Sorry for stealing your thread. I was just wondering what others had done to make sheiko more bodybuilder friendly and how it worked for them.

Thanks everyone for your advice.

no need to apologize I LOVE these convos....and maybe occluded bicep curls?

I just started Sheiko but have been reading a lot from other people's journals.

Many people add a Saturday "fluff" work that hits other body parts like lats, bis, calves, shoulders, etc.

Others hit back and bis on deadlift day.

yeah I think its key to just opt out on the accessory work and replace it with single joint bber stuff

Sorry, I should have also posted what I have been doing the past 8wks. This is a post I made in Alberto's journal a few days ago.


I know I'm in late on the whole sheiko discussion here, but I ran CMS-Prep last fall and put 50lbs on my 3 lift total in 4 weeks. Recently, I ran 29, added 10-15lbs to each of my maxes and now am 3 weeks into 37. What I typically have done is the squat, bench, and deadlifts as written, but swapped the auxilaries listed with bodybuilding auxilaries so for eg. I do something like this:

Day 1: Squats/Bench, side delts, bis, calves

Day 3: Deads/Bench, vertical pulling for back, occluded calves

Day 5: Squats/Bench, extensions, curls, calves

Day 6: Back Hypertrophy, side delts, biceps


Chest and tris are my strong points so I don't do any auxilaries for them. Just thought I'd post my experience with sheiko.

pressing is definitely enough for 90% of people's triceps, they get recruited a lot more on presses than biceps do on rows and pulldowns, and yeah I'd say just throw in some occluded bicep work on top of that to cut down on time and you'd probably see growth happen again

I saw the one group pic of the girls and Barb is looking way lean in the face. Singlets don't hide much and she looks damn good!

lol at Bert bombing on bench cause his hamstrings are to big ;P

yeah barb=lean
berto=bigger hams
me=happy for them both

great to see things are going well for you Eric!

Thanks Mike!

[Bnizzle163]

Congrats on the new low

[Quelly]

Intro

Hit a big new low today, 180.6, and its only tuesday I guess I was waiting on a whoosh since the last couple weeks the scale only budged a bit...so yeah, still on track! I've starting splitting up my cardio into 2 daily sessions and paying more attention to using stubborn fat protocols as really 60% of my bodyfat (not exaggerating) is on my quads right now. And on the cyclical keto diet the more intense SFP are a no go, especially if I'm going to start running sheiko workouts on thu/sat...which I am lol
So, LISS/MISS in the morning and at night with a healthy dose of Y will be my 2 a day prescription on sun-wed, and then just the morning session on thursday. Friday/Saturday is off from cardio. Can't wait to see the quads start coming in!
Today was tough in the gym, lethargy was high, but the weight didn't feel too crazy heavy, but man getting through hacks is TOUGH.

Nutrition

50/75/250

Training

Weights: Lower Depletion/Hypertrophy (warm ups excluded)

Hack Squats
4pps x 12

Weighted Hyperextensions
+25lbs x 15 (3 sets)

Leg Extensions
240 x 15
200 x 17

Ham Curls
115 x 12
95 x 13

Calf Raises
210 x 20
205 x 20
200 x 20

Occluded Ham Curls 4 sets
Occluded Leg Extensions 4 sets

Debrief

oh yeah I did occluded arms yesterday too, just forgot to note it

[B-Neva]

your quads better show up with that much cardio!

is barb doing bodybuilding or figure?

[Quelly]

your quads better show up with that much cardio!

is barb doing bodybuilding or figure?

Its nothing crazy, its 30 mins morning, 30 mins night, 5 days a week.

And Barb is doing Figure her first time out to get a feel for the stage, since she's not as lean or as big as she'd like to be for bodybuilding...however she actually wants to compete in bodybuilding and is not a fan or figure lol

[CHRIS925]

170's.... knocking on the door right about now....

[gymratluke]

We are sittin in the same damn boat...probably like 80% of my fat is in my legs

Can I do Keto yet?!