What makes you love it? I do love the Sheiko format like bench squat bench or deadlift bench deadlift and such.
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- Thread starter Btcowboy
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Btcowboy
Member
The volume compared to what I am used to. I love the extra bench work. I think it will really help bring my bench up. I even noticed squats went well, got depth, kept upright.
Do you have the spreadsheet like I have where you input numbers?
Btcowboy
Member
I do, at least to input my maxes. I was gonna ask you your thoughts on increasing numbers.
Don't. Just use your real maxes.
I actually went slightly under on mine except deadlift, which is technically my conventional PR.
Btcowboy
Member
Yeah I used my real maxes for my numbers. Except added 20lbs to my bench to force me to push a bit more on it. I still will have to test maxes on program 32 at some point wont I?
I would assume so. Can't you look ahead and see when that is? Pushing the weight more isn't what you want. The program is designed for you to get in the groove with weights you can move fast and smooth. Going to heavy with frequency that high is a bad idea.
Btcowboy
Member
The first prep run is 37, and 4 weeks. Using bench it goes up to 225 (85%). Prep 2 is 31 and another 4 weeks bench up to 240 (90%). I have no issue wash rinse and repeat for 16 weeks. Thats the other thing I like about this is the amount of reps to pound in the form and the movements.
If I ran 32 it has me 265 to 278 on bench (100-105%)
The spreadsheet I have is
Prep 1 37
Prep 2 31
Comp 32
Volume Calcs
I just posted a relevant article you should read.
Worf
Member
Don’t increase your maxes, the volume should catch up and start beating you down
Worf
Member
Remember these are cookie cutter templates, they aren’t specific to anyone. Sheiko himself says these weren’t intended for the general public. There’s tons of great Sheiko info on the Sheiko forum. Robert Fredrich is very known on that board and definitely an expert on his programs. They explain some of the details about the programs. There’s a few interviews of Sheiko. Omar Isuf does one, Max Aita does one, I think he does a seminar for Mark Bells gym as well if you’re looking for more information on the programs
Btcowboy
Member
I will read up more on it.
I think the ones like I'm doing are more generalized. Like advanced medium load and intermediate medium load, etc.
Btcowboy
Member
I am doing intermediate medium
Oh, I thought I read you were doing one of the numbered ones.
Btcowboy
Member
I am doing the Intermediate Medium but the tabs are 37 (prep 1), 31 (prep 2) then 32 (Comp). So as I read more on Sheiko I see the progression through the 3 tabs over 12 weeks. However reading the Sheiko forum it says 37, 30 then 32. I assume your doing Advanced Medium or I was going to ask to see yours as the tabs look different
Btcowboy
Member
Just read really no difference between 30 and 31 and interchangeable.
I have prep cycles 1, 2, and 3, and then comp cycle. Says if you're not doing a meet you can keep running 1-3.
Btcowboy
Member
I am learning lol, maybe a bit slower than I like lol
You'll find what works for you eventually. On one hand I feel like the progression might be too slow for where you're currently at, but on the other I think the high volume of good reps will benefit you greatly on getting your form down. But moving the same weight better and faster is still a PR, so even if the progression is slower you'll still be progressing.
