I think triathletes are a group that understands this principle a lot. They punish their body multiple times a week and manage to do impressive feats because of it (I don’t necessarily believe endurance training is best for a human body, but neither is bodybuilding or powerlifting).
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Pretty much once you make it a sport, health goes out the window
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Bro this is not Sheiko
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@rroo @vision1 Technically, I get a GPP day so I’m throwing this in as that. I didn’t push very hard. The original plan was to do 5 rounds of each, but got lazy. Tomorrow if off
Sheiko #37 Week 1: Day 3
Deadlift: 1x10-60kg, 1x10-70kg, 3x8-80kg, 3x5-90kg
Superset: Bench - lateral raise
1x(10bench-30kg+10lateral raises-7.5lb DBs)
1x(10bench-35kg+10lateral raises-7.5lb DBs)
3x(10bench-40kg+10lateral raises-7.5lb DBs)
Accessory superset: Front squat - very slow chinup
4x(5 front squat-60kg+1 chin- 5sec concentric, 5 sec hold at top, 10sec eccentric)
- felt pretty good going in- just a bit tired, deadlifts moved a lot slower than expected but got the work done, bench was surprisingly easy, VERY VERY happy w/ front squats
Do you honestly think that’s what’s meant by GPP?
What’s your rep max on 70lb pistols or 10lb pull-ups?
edit: that workout doesn’t look anything like sheiko #37 week 1 day 2?
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I use “random conditioning stuff” as GPP
idk, just having fun
I consolidated some of the reps so it wouldn’t take too long (school gym has started implementing time limits to accomodate the capacity limit). Made sure to get every rep in with good form though.
My point is those are heavy lifts for you and the intensity is way too high.
And I just looked up Sheiko 37 again, it looks completely different. You can obviously do whatever workout you want but if you’re going to do your own thing, don’t call it something else and then be confused with your progress.
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I did this last time I ran through, and it was working… before COVID
I think the point is…that it isn’t Sheiko. If you are doing a program and then you add, subtract, or otherwise change all kinds of stuff, then you are not doing that program.
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We had this discussion with her run through of Building the Monolith. It didn’t work then either.
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I freely admit that I change the shit out of whatever 531 variant I am doing, because I never follow the stated plan, I just use it as a guideline. But if it wasn’t working, I know that it’d be on me, not on the plan nor on Jim Wendler.
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And you don’t claim to do anything different, and invent new names for your own program.
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This just highlights the promethian qualities of Wendler and 5/3/1.
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And still my ebook doesn’t sell any copies.
It is a solid foundation, with good principles. I mess with it in full knowledge that I am responsible for whether or not it works. I like to train intuitively, but 531 helps me make sure I am not being completely stupid.
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Stop trying to flog it on your OnlyFans
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Fine, fine, I promise going forward it will only be porn.
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Also, I just looked up Sheiko #37 and I see no resemblance between that plan and what is being logged above. Like, not even the same lifts on the prescribed days. Am I looking at the wrong stuff?
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Okay, this is part mistake on my part, I was looking on the wrong column on the spreadsheet and started week 2. Are you looking at the “intermediate large load “ spreadsheet?
I am doing the right lifts but I subbed out chest flyes for lateral raises and the other bodyweight exercises for pull-ups because chest flyes bother my shoulder and I care more about my pull-up
The structure is:
Day 1(Monday): squat -bench -squat- good mornings- flyes and or push-ups
Day3(Wednesday): deadlift- bench or bench variation- deadlift- lunges- push-ups, dips or more flyes
Day5(Friday): squat-bench -squat- accessories
Wednesday
I did make some modifications though, which makes what I’m doing look different
- Exercise consolidation: sheiko wants alternating squat- bench- squat, it’s a big hassle to reset everything and risk having the rack taken so I do. Squat squat bench, I also try to superset the light accessories (lateral raises, pull-ups)
- Rep consolidation: instead of 5 sets of 2, I might do 2sets of 5 if the weight is a working weight or 1set of 10 if the weight is a warmup weight. Rep consolidation is based on what I know I can do with good form. For example, if the program calls for 4 sets of 4 deadlift at 80kg, I will probably do 2sets of 8 because I know that I can confidently do sets of 10 at 80kg
- Playing around with accessories: mentioned above, and this is allowed
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I am not familiar enough with Sheiko to be sure of what I am looking at, I just assumed #37 was #37. Although the one I am looking at says “Beginners Training Program 1”. In any case, the general scheme looks to be essentially the same.
But look, here is the point. If you are going to swap out some accessory stuff…no big deal. But changing the sequence (to squat squat bench or whatever) and then also dramatically altering the rep scheme (4x4 to 2x8)? Then you are absolutely not doing the program. You are doing a homemade program inspired by Sheiko.
Which may be fine…if you are experienced enough to do so and still get the results you want. Are you?
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