what after Sheiko #29

[kingcarlos]

one more wk to end of the programme. what should i do after finishing? deload?Taper? or i should start another programme straight away.

which of the sheiko programmes to do after #29.

Cheers guys

[Big Sexy J]

A lot of people go on to sheiko #37.

[vicjg]

one more wk to end of the programme. what should i do after finishing? deload?Taper? or i should start another programme straight away.

which of the sheiko programmes to do after #29.

Cheers guys

Add a few pounds to your maxes, recalc and just go again.

[kingcarlos]

Add a few pounds to your maxes, recalc and just go again.

as in i try to max out and do the whole programme again? Do i need any deload or total rest? cause i feel that my elbows are treated pretty tough on this programme and think a deload may suit me in the long run.

thanks for the feedbacks guys! more are welcomed

[Norse1308]

as in i try to max out and do the whole programme again? Do i need any deload or total rest? cause i feel that my elbows are treated pretty tough on this programme and think a deload may suit me in the long run.

thanks for the feedbacks guys! more are welcomed

If I feel I set my maxes too high or it was real rough, I take a few day deload (not a full week), but depends on how you recover.

[EinMassengrab.]

as in i try to max out and do the whole programme again? Do i need any deload or total rest? cause i feel that my elbows are treated pretty tough on this programme and think a deload may suit me in the long run.

thanks for the feedbacks guys! more are welcomed

sheiko is designed to run program after program without having to do a deload week. as soon as you finish 29 i'd recommend starting 37 the very next week. I just finished 29+37 and maxed last week... got INSANE pr's for only 2 months, 20 on my bench (really good for only 2 months when you're benching over 300), and 75 lbs on my wide stance squat....

[theend2]

sheiko is designed to run program after program without having to do a deload week. as soon as you finish 29 i'd recommend starting 37 the very next week. I just finished 29+37 and maxed last week... got INSANE pr's for only 2 months, 20 on my bench (really good for only 2 months when you're benching over 300), and 75 lbs on my wide stance squat....

did you run #32 to max out?

[EinMassengrab.]

did you run #32 to max out?

yeah, just the first week of 32 to max. now i'm doing 37 again, then 40, then first week of 32 again.

[kingcarlos]

hey thanks for the info Ein. can you help me lay out what is the sequence of choosing the programmes when doin Sheiko? like, #29, #37, then max out, or something like that?

Cheers!

[EinMassengrab.]

hey thanks for the info Ein. can you help me lay out what is the sequence of choosing the programmes when doin Sheiko? like, #29, #37, then max out, or something like that?

Cheers!

because they are not designed to be only 4 week cycles, you would run two cycles (8 weeks) THEN max. usually you'd do a lower volume sheiko directly followed by a high volume one, and then use the first week of sheiko 32 to max... and start over.


here's the order of low volume sheiko to highest volume sheiko, starting with the lowest

32 (never use except the first week to max out)
39
29
37
31
40
30


personally, i did 29 followed by 37, then max. now i'm doing 37 followed by 40 then max. then i'm doing 31 followed by 30 then max.

[Norse1308]

because they are not designed to be only 4 week cycles, you would run two cycles (8 weeks) THEN max. usually you'd do a lower volume sheiko directly followed by a high volume one, and then use the first week of sheiko 32 to max... and start over.


here's the order of low volume sheiko to highest volume sheiko, starting with the lowest

32 (never use except the first week to max out)
39
29
37
31
40
30


personally, i did 29 followed by 37, then max. now i'm doing 37 followed by 40 then max. then i'm doing 31 followed by 30 then max.

I wanna try 30

[EinMassengrab.]

I wanna try 30

one of the 30 or 40 (cant remember which) DL/bench day is ****ing hardcore, it had like 100 sets total....

[EVO-PT]

Ive always done #29 and then #37 right after and then maxed out - great programs!

[Metal Jerk]

sheiko is designed to run program after program without having to do a deload week. as soon as you finish 29 i'd recommend starting 37 the very next week. I just finished 29+37 and maxed last week... got INSANE pr's for only 2 months, 20 on my bench (really good for only 2 months when you're benching over 300), and 75 lbs on my wide stance squat....

Did you get any bigger? Like hypertrophy wise? When I did it.. I remember only gaining leg size.

[EinMassengrab.]

Did you get any bigger? Like hypertrophy wise? When I did it.. I remember only gaining leg size.

only my upper chest/shoulders because i've NEVER done shoulder work til last month haha. the rest of my upper body is pretty much the same. but my legs are way bigger.

btw i should rep you for life for telling me to try sheiko. i'm NEVER going to stray from sheiko, unless i somehow stop gaining from it. ****ing love this ****

[Metal Jerk]

only my upper chest/shoulders because i've NEVER done shoulder work til last month haha. the rest of my upper body is pretty much the same. but my legs are way bigger.

btw i should rep you for life for telling me to try sheiko. i'm NEVER going to stray from sheiko, unless i somehow stop gaining from it. ****ing love this ****

I told youuuu :P. My first cycle I gained like 30 pounds on bench.. 40 on squat and only like 30 on dead. I didn't gain too much weight either..Sucks though because I didn't get much hypertrophy either.. a little upper chest and upper legs. Shieko is ****ing hard though man.. there was so many days where I just wanted to walk out before I finished.. it was really tough. Glad I did it though.. made me SO much stronger. Just wish a little more hypertrophy was induced.. I mean everyone likes hypertrophy gains.. shieko just doesnt give that much like westside or a 5x5.

[EinMassengrab.]

I told youuuu :P. My first cycle I gained like 30 pounds on bench.. 40 on squat and only like 30 on dead. I didn't gain too much weight either..Sucks though because I didn't get much hypertrophy either.. a little upper chest and upper legs. Shieko is ****ing hard though man.. there was so many days where I just wanted to walk out before I finished.. it was really tough. Glad I did it though.. made me SO much stronger. Just wish a little more hypertrophy was induced.. I mean everyone likes hypertrophy gains.. shieko just doesnt give that much like westside or a 5x5.

yeah i just added a few hypertrophy sets everytime i lifted while also trying to lose weight. 17 lbs less and i'm still just as big or bigger, so it might've helped

[Norse1308]

For some reason I really hate the "deadlift to knees" and the rack pulls. Just straightup deads would probably suit me better, but who am I to **** with Sheiko .

And agreed. Bench went up tons, box squat flying up as well. Might go back to normal squatting someday since sitting on the box really helped teach me to stick my ass back.

[aussie_chunky]

About too Start Shieko next week gonna do 29 then 37 then max.

I am coming off twenty reps squats which really blew up my legs hitting 225 for 20.

I've spent about 6 months doing low volume stuff and having decent and consistent gains but I really want something thats leaves me half dead at the end of the workout.

Hoping to lose some weight on this programs too.

[kingcarlos]

thanks alot for the layout Ein! yea i think sheiko is pretty hard as hell (esp elbows, anyway ard it?) but other than that, its sure more fun to do!

[kingcarlos]

hey Ein, how does 40 and 39 look like? i have never seen their format b4

[EinMassengrab.]

hey Ein, how does 40 and 39 look like? i have never seen their format b4

I don't have a text outline of 30 and 40.... but if you download this spreadsheet made by ChaseT


http://rapidshare.com/files/17976027...2008.08.25.xls


and open it with excel, it has all of the sheiko cycles. if you use it you should also rep chase

[kingcarlos]

haha cheers man

[roch]

I have run sheiko a few times and have had good results. Usually I run 29 followed by 37 like others have talked about.

My question is this, which cycle is the peaking cycle? I have my first comp coming up on August 1st. I started 29 12 weeks out then I plan on following that with 37 again. I could have sworn there was a 4 week peaking cycle but for the life of me I can not remember. I was planning on running this after 37 leading up to the comp. Any info would be appreciated.

[piszczel]

I have run sheiko a few times and have had good results. Usually I run 29 followed by 37 like others have talked about.

My question is this, which cycle is the peaking cycle? I have my first comp coming up on August 1st. I started 29 12 weeks out then I plan on following that with 37 again. I could have sworn there was a 4 week peaking cycle but for the life of me I can not remember. I was planning on running this after 37 leading up to the comp. Any info would be appreciated.

I think 32 is the peaking cycle

[roch]

I think 32 is the peaking cycle

Yep you are right, I just went through all the cycles and on the last week of 32 it has you lifting on monday and wednesday and then off till the comp.

Repped on recharge.

[SquatMax]

... good evening...

ya'll are awesome... I'm stumbling My Way thru sheiko, calculating My Own percentages, building My Own charts... and ya'll just hand it to Me... free...

I think this is My first post ever here... if someone will explain how to give kudos and attaboys, I'll pass em around...

thanks!!


Coach Bear

[WorldDomnit]

because they are not designed to be only 4 week cycles, you would run two cycles (8 weeks) THEN max. usually you'd do a lower volume sheiko directly followed by a high volume one, and then use the first week of sheiko 32 to max... and start over.


here's the order of low volume sheiko to highest volume sheiko, starting with the lowest

32 (never use except the first week to max out)
39
29
37
31
40
30


personally, i did 29 followed by 37, then max. now i'm doing 37 followed by 40 then max. then i'm doing 31 followed by 30 then max.

Super old bump. Sorry.
Anyone reccomend this for a guy with a 1200 total? Im on 37, then adding some weight to each lift then going to 31, then 30 then 40?
I know theres a website that reccomends what weight/total you should be to do each sheiko #, but I cant find it.

[Jianxxx]

Super old bump. Sorry.
Anyone reccomend this for a guy with a 1200 total? Im on 37, then adding some weight to each lift then going to 31, then 30 then 40?
I know theres a website that reccomends what weight/total you should be to do each sheiko #, but I cant find it.

http://www.t-nation.com/free_online_...p_powerlifting page 2