I will be running shieko for the first time. will order it 29/37/32. Most people recommend doing just the first week of 32. Was wondering if or when should i throw a deload week in, and is it possible to do any back and bi work. I don’t want to try and rewrite anything from the original, but feel my back could use work.
29/37 aren’t that huge of a deal. Don’t worry about deloading. Actually the first week of 29 is pretty much a deload (significantly lighter than weeks 2/3/4), and 32 is a deload/peaking program.
Download the spreadsheet which has several of the programs and the volume calculator and try to assess the stuff yourself.
If you don’t overshoot your numbers you should have plenty of room to do assistance work.
My advice for settings numbers is to look inside the program and find the day with the highest intensity. Look at that set and fix the numbers so it’s something you think you will be able to kill when the time comes. I’ve found a good way to assess progress is by timing sets and by feel. If you can finish all the sets with only about 90 seconds of rest between sets, or if you are really killing the sets (for example, once I just took the squat weights and made them into drop sets and pounded them at once) you’re likely ready to bump up the weight next cycle (but take this little by little). If you find yourself the need to rest 2+ minutes between sets you should probably keep the weights the same next cycle and focus on your form and getting that rest time down.
And pause all your bench reps.
[quote]Sutebun wrote:
29/37 aren’t that huge of a deal. Don’t worry about deloading. Actually the first week of 29 is pretty much a deload (significantly lighter than weeks 2/3/4), and 32 is a deload/peaking program.
Download the spreadsheet which has several of the programs and the volume calculator and try to assess the stuff yourself.
If you don’t overshoot your numbers you should have plenty of room to do assistance work.
My advice for settings numbers is to look inside the program and find the day with the highest intensity. Look at that set and fix the numbers so it’s something you think you will be able to kill when the time comes. I’ve found a good way to assess progress is by timing sets and by feel. If you can finish all the sets with only about 90 seconds of rest between sets, or if you are really killing the sets (for example, once I just took the squat weights and made them into drop sets and pounded them at once) you’re likely ready to bump up the weight next cycle (but take this little by little). If you find yourself the need to rest 2+ minutes between sets you should probably keep the weights the same next cycle and focus on your form and getting that rest time down.
And pause all your bench reps.[/quote]Rowan Blanchard
What do you think about nutrition and warms up for this routine?