Sheiko #29

[blurrr]

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

wtf? The download versions that you input your maxes and it creates the spreadsheet for you list today with box deads and the regular version says pins?


Deadlift up to knees 50% 3 1
60% 3 2
70% 3 2
75% 3 4
Incline Bench press 6 4
Dip 5 5
Deadlift from boxes 55% 4 1
65% 4 1
75% 4 2
85% 3 4
Lunge 5 5
Abs 10 3

downloadable ^

[d218]

im going off the one off the website not the downloadable one

[blurrr]

im going off the one off the website not the downloadable one

oh well here is a link so you can print out the table. It's really nice to have (excel version)

http://rapidshare.com/files/14013297...08.25.xls.html

[d218]

thx

[blurrr]

no prob

[blurrr]

bump

[blurrr]

day 3 tonight

[Eddie-M]

day 3 tonight

Make a journal ^^

[blurrr]

Make a journal ^^

i would if I could fully commit myself to keeping it updated but I'm really busy lately


I'm going to be out hunting on thursday, friday, and Saturday. What do you guys think is a good option for me in terms of making up for the missed Friday lift?

[Fogo40]

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

Starter Tips:

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

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

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

Good luck, DO IT!

Perfect information. My first cycle of #29 my Squat and Deads went up 25lbs, and my Bench went up 20lbs. After a cycle of #37 my Squat went up 35, deads and bench only went up 5 lbs, dunno why that was, but still huge squat gains.

So, pretty much do
#29, first week of #32, #37, first week of #32, #29, etc...

Also, I'm not sure how your plan is worded, but I made the mistake of doing "deadlifs from boxes" a deficit deadlift, and couldn't figure out why it had me doing 90% of my deadlift, then just a week ago I realized it was probably rack pulls.

Good luck with it, these workouts are more intense than any other workout I've done, but after each one you feel great.

[blurrr]

Perfect information. My first cycle of #29 my Squat and Deads went up 25lbs, and my Bench went up 20lbs. After a cycle of #37 my Squat went up 35, deads and bench only went up 5 lbs, dunno why that was, but still huge squat gains.

So, pretty much do
#29, first week of #32, #37, first week of #32, #29, etc...

Also, I'm not sure how your plan is worded, but I made the mistake of doing "deadlifs from boxes" a deficit deadlift, and couldn't figure out why it had me doing 90% of my deadlift, then just a week ago I realized it was probably rack pulls.

Good luck with it, these workouts are more intense than any other workout I've done, but after each one you feel great.

appreciate it man. Yes, I've been doing deads from boxes as a deficit? I've been standing on two plates, so it's supposed to be rack pulls?

I'm going to be out hunting on thursday, friday, and Saturday. What do you guys think is a good option for me in terms of making up for the missed Friday lift?

anybody have a good idea for this?

[Fogo40]

Yeah, I think deadlifting from boxes are rack pulls, because later there is something called defecit deadlift, and if "deadlift from boxes" was a defecit deadlift I don't think they'd make you do such a high percentage. Maybe someone else has some insight on this.

As far as the hunting situation, maybe you can squeeze your lift in Thursday morning before you leave? If not, missing a lift isn't the best thing in the world, but you'll still see great results if you miss one day.

[blurrr]

Yeah, I think deadlifting from boxes are rack pulls, because later there is something called defecit deadlift, and if "deadlift from boxes" was a defecit deadlift I don't think they'd make you do such a high percentage. Maybe someone else has some insight on this.

As far as the hunting situation, maybe you can squeeze your lift in Thursday morning before you leave? If not, missing a lift isn't the best thing in the world, but you'll still see great results if you miss one day.

wouldn't a lift wednesday and thursday back-to-back be too much for my body? I know i'm making a big deal about what seems minimal but I can't figure out how I should do this lol

[Boridi]

So, pretty much do
#29, first week of #32, #37, first week of #32, #29, etc...

Don't do this.

[blurrr]

Don't do this.

some slight contradiction here haha

[Fogo40]

Don't do this.

I don't see why you wouldn't do it that way, after 4 weeks there should be a large amount of improvement, if you don't remax the third and fourth week of 37 will be way too easy. The step up in volume from 29 to 37 doesn't make up for the weight gap.

[clorox_me]

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

LOL WUT?

props to you though for having the balls to do a program like this one. Lots of people don't.

[squat220]

I don't see why you wouldn't do it that way, after 4 weeks there should be a large amount of improvement, if you don't remax the third and fourth week of 37 will be way too easy. The step up in volume from 29 to 37 doesn't make up for the weight gap.

they are not meant to be run like this run at least 2 prep cycles then run the complete number 32. Something like 29-37-32 works well. And try it and ill bet that week 3 and 4 of 37 aren't easy at all.

[blurrr]

LOL WUT?

props to you though for having the balls to do a program like this one. Lots of people don't.

what's so funny about that? Better to be safe.


btw guys I need some advice here

I missed Friday's workout for belligerent reasons lol. Anyways, I don't want to just skip it entirely and start off Monday like nothing happened. Would it be alright if I simply bumped every workout ahead one? So the Friday I missed would be tomorrow night (Monday), Monday's would be Wednesday, etc etc

[blurrr]

bump^

[blurrr]

bump for that last question

[Blenderate]

what's so funny about that? Better to be safe.

Where did you hear that creatine is hard on the liver? That's a new one to me. Do you also cycle off of meat that contains creatine?

[blurrr]

Where did you hear that creatine is hard on the liver? That's a new one to me. Do you also cycle off of meat that contains creatine?

Do you realize the difference in concentration between eating a massive steak and taking 5gs of creatine? There have been cases of creatine causing problems with the liver or kidneys in some people. Nothing wrong with taking a month off.

anyways


I missed Friday's workout. I don't want to just skip it entirely and start off Monday like nothing happened. Would it be alright if I simply bumped every workout ahead one? So the Friday I missed would be tomorrow night (Monday), Monday's would be Wednesday, etc etc

[blurrr]

quick bump! going to be lifting soon and im curious for my question

[Blenderate]

Do you realize the difference in concentration between eating a massive steak and taking 5gs of creatine? There have been cases of creatine causing problems with the liver or kidneys in some people. Nothing wrong with taking a month off.

I don't actually know the difference. How much creatine is in a big steak? I did a search, and you're right; there are reported cases of creatine causing liver problems. I'm still not sure if that would warrant taking a prophylactic month off, but I'm not going to tell you not to.

Also, I started Sheiko #29 today.

[squat220]

just do mondays workout

[blurrr]

I don't actually know the difference. How much creatine is in a big steak? I did a search, and you're right; there are reported cases of creatine causing liver problems. I'm still not sure if that would warrant taking a prophylactic month off, but I'm not going to tell you not to.

Also, I started Sheiko #29 today.

A regular dosage of creatine would have approximately 5 times more creatine compared to a large steak, for example (and steak is the highest source of creatine available naturally). Yeah, I know a lot of people who never cycle off and I know a lot who do, so I figure once every say 3 months I'd take some time off to play it safe.

right on. Let me know how it goes.

just do mondays workout

Well I'm done already and i ended up doing Fridays. I felt like I just couldn't miss a day so I'm going to be bumping every day ahead. Hopefully this doesn't mess up the pre-arranged pattern

[blurrr]

well it's been 4 weeks! Went well, I feel a lot stronger and look better. In terms of weight, I only put on about 1 or 2 pounds. What do you guys think? Last day was on monday..should I just take the rest of the week off to fully recover (I feel fine) or should I lift tonight?

I'm thinking about doing one normal lift week to test out my new maxes and set some PRs, then after start bill starr's 5x5

[nitroboie]

Why not test out your new maxes Saturday? If you like the results, then you could run it before a meet and repeat the same process.

[blurrr]

Why not test out your new maxes Saturday? If you like the results, then you could run it before a meet and repeat the same process.

Why Saturday?

I don't attend meets bro.. I just lift as a hobby. I'm more on the bodybuilding side of things you could say. I just ran this to get my lifts up.