I just read up about Sheiko and then panned through your log; and goddam it looks insane. But the good kind.
Great work man, keep it up! Where in MA do you train? It looks like it’s a small/home gym.
There is a meet in Scituate on the 21st that me and a good group of people are going to (AAU Meet) if your bored and wanna come watch strong people do their thing (and me try and keep up).
Keep up the good work!
[quote]B rocK wrote:
I just read up about Sheiko and then panned through your log; and goddam it looks insane. But the good kind.
Great work man, keep it up! Where in MA do you train? It looks like it’s a small/home gym.
There is a meet in Scituate on the 21st that me and a good group of people are going to (AAU Meet) if your bored and wanna come watch strong people do their thing (and me try and keep up).
Keep up the good work![/quote]
I used to train at a Gold’s gym, and just couldn’t deal with that scene any longer, so now I train in my basement. No distractions, no excuses.
I have a couple other places I can sneak a lift in if I need to, but I prefer to do it at home.
I’ve competed at that meet in Scituate before. I see Dave Mansfield is running the meet. He’s a really good guy. He was the director at my first meet, helped me with my weight selection, and even provided me with a singlet since mine didn’t arrive in time through the mail.
I don’t think I’ll be around that weekend, but you never know. If I’m going to be in the area, I’ll PM you and maybe stop by for a couple of hours. Good Luck regardless!
02/10/09 - GPP/Active Recovery
A) Standing Abs on GHR
Greenx10x3
B1) Standing DB Shoulder Press
60x10x3
B2) Bridging
10x3
C) EZ Curls
EZ+70x10x3
I was rewatching some of your videos. Do you pause every rep to mirror competition style in the bench on Sheiko?
[quote]mrodock wrote:
I was rewatching some of your videos. Do you pause every rep to mirror competition style in the bench on Sheiko?[/quote]
I’ve been doing that for the past few weeks (as well as getting the verbal command) and it’s helping me a bunch. Lengthening that pause is a killer, I usually get a full second or he waits until the bar comes to a complete pause.
[quote]B rocK wrote:
mrodock wrote:
I was rewatching some of your videos. Do you pause every rep to mirror competition style in the bench on Sheiko?
I’ve been doing that for the past few weeks (as well as getting the verbal command) and it’s helping me a bunch. Lengthening that pause is a killer, I usually get a full second or he waits until the bar comes to a complete pause. [/quote]
Yes, I pause every rep that is in the program. The only reps I don’t pause are the two sets that I don’t list, which are barx12 and 135x8. From everyone I’ve talked to, pausing every rep is a must. If you don’t pause, then the bench portion will be too easy. I’ve developed some very good power off the chest this way. I also make sure that I get as tight as possible with my set up, regardless of whether its 190lbs or 300+lbs. Practice makes permanent.
02/11/09 - Sheiko Week 10 Day 2
A) DL to Knees
315x3x1 (50%)
365x2x2 (60%)
395x3x2 (65%)
425x1x3 (70%)
B) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
305x3x2 (80%)
325x2x3 (85%)
C) DB Flyes
40x10x5
D) Deadlift
315x3x1 (50%)
365x3x1 (60%)
425x3x2 (70%)
495x3x5 (80%)
1 hr 15 min
I was very pressed for time today. I had about an hour and 45 minutes to lift, shower, eat and get back to work. I rushed through the first three exercises without any problem, so I could have a little longer to rest between heavy deads. Any time I get up close to 5 plates, I need a fair amount of recovery between sets.
Benching felt smooth as hell today. Deads felt hard. As usual. I think I want to look for a Squat/Bench/Triceps Pushdown meet in the future.
Hey Modi,
Im actually thinking about starting sheiko #29 when my shoulder gets better
Just had a few questions about it, I figured I would ask you instead of making a whole new thread on the subject.
What do you base your percentages on if you do that exersize two times in a workout? So for example, if I am basing all my percentages off a 275 lb. bench, what would I base it on after deadlifts?
And also, Ive heard people saying up the percentges for bench 10%, so instead of doing a 2x2 at 80%, id preform that at 90%
[quote]Modi wrote:
I think I want to look for a Squat/Bench/Triceps Pushdown meet in the future.[/quote]
You know what they say, the meet doesn’t really start until they break out the feared rope handle
[quote]BlackLabel wrote:
Hey Modi,
Im actually thinking about starting sheiko #29 when my shoulder gets better
Just had a few questions about it, I figured I would ask you instead of making a whole new thread on the subject.
What do you base your percentages on if you do that exersize two times in a workout? So for example, if I am basing all my percentages off a 275 lb. bench, what would I base it on after deadlifts?
And also, Ive heard people saying up the percentges for bench 10%, so instead of doing a 2x2 at 80%, id preform that at 90%
[/quote]
I haven’t done #29, but from what I understand it is more or less a lower volume version of #37. The 13 week cycle is similar in that weeks 1-4 are a lower volume version of weeks 5-8. And weeks 5-8 are essentially Sheiko #37 with a slightly higher Bench intensity.
You do a conditioning week to start, which just gets you used to Benching and Squatting in the same workout or Benching and Deadlifting, without doing anything twice in the same day. And then weeks 9-12 are a peaking cycle, so you can test your maxes at the end of the 13 weeks. It seems like a very well laid out cycle, and might be right up your alley.
The percentages are based off the same max regardless of whether you do it once or twice in a workout. Ideally those maxes are from a meet. If not, then the should be based off your most recent maxes, all done on the same day (simulate a meet). So you would base both sets of Bench off your 275 max. The fact that you are DLing in between has already been taken into account.
A lot of people have recommended increasing your bench max for the program. Two schools of thought here. First, don’t fuck with the program, otherwise you won’t know whether it worked for you or not. Or second, if you know yourself pretty well, then you could increase your max to start by 10-20lbs depending on where your current bench is.
I’m using a max that is 15lbs heavier than my contest max, which also happens to be my true touch and go max. It would be hypocritical of me to tell you not to increase your max, but I waited until I’d done the first 4 weeks before I made any changes.
Ok, this makes alot more sense now.
Im also a little concerned with something else. I havent benched in 2 weeks, and dont plan on going heavy for another 3. Would you reccomend getting back into my old routine before starting sheiko?
Could you also supply the link to sheiko 13 week cycle?
[quote]BlackLabel wrote:
Ok, this makes alot more sense now.
Im also a little concerned with something else. I havent benched in 2 weeks, and dont plan on going heavy for another 3. Would you reccomend getting back into my old routine before starting sheiko?
Could you also supply the link to sheiko 13 week cycle?
[/quote]
Scroll down to the bottom of the 2nd page: Sheiko Shakes Up Powerlifting. It will say, “If you’re interested in a full 13-week program click here”
[quote]Modi wrote:
B rocK wrote:
mrodock wrote:
I was rewatching some of your videos. Do you pause every rep to mirror competition style in the bench on Sheiko?
I’ve been doing that for the past few weeks (as well as getting the verbal command) and it’s helping me a bunch. Lengthening that pause is a killer, I usually get a full second or he waits until the bar comes to a complete pause.
Yes, I pause every rep that is in the program. The only reps I don’t pause are the two sets that I don’t list, which are barx12 and 135x8. From everyone I’ve talked to, pausing every rep is a must. If you don’t pause, then the bench portion will be too easy. I’ve developed some very good power off the chest this way. I also make sure that I get as tight as possible with my set up, regardless of whether its 190lbs or 300+lbs. Practice makes permanent.[/quote]
Thanks very much fellas
[quote]mrodock wrote:
BlackLabel wrote:
Ok, this makes alot more sense now.
Im also a little concerned with something else. I havent benched in 2 weeks, and dont plan on going heavy for another 3. Would you reccomend getting back into my old routine before starting sheiko?
Could you also supply the link to sheiko 13 week cycle?
Scroll down to the bottom of the 2nd page: Sheiko Shakes Up Powerlifting. It will say, “If you’re interested in a full 13-week program click here”[/quote]
If that link isn’t working just click on the link at the top of the screen marked TRAINING, and scroll down to the bottom of the first page and look for the article “Sheiko Shakes Up Powerlifting” by Matt McGorry.
[quote]BlackLabel wrote:
Ok, this makes alot more sense now.
Im also a little concerned with something else. I havent benched in 2 weeks, and dont plan on going heavy for another 3. Would you reccomend getting back into my old routine before starting sheiko?
[/quote]
I guess it depends on why you haven’t benched heavy for a while. If it’s an injury, then you have to figure that out for yourself.
However, if you do the 13 week cycle, you won’t touch anything over 200 the first week. And then you don’t touch anything over 225 until the last day of the second week.
Also, if you are thinking about increasing your max for the program, you might want to do the conditioning week and the first 4 weeks with your true max, and then bump it up by 10-15lbs for the rest of the cycle. This would be a nice way to ease into the program.
I put the 13 week cycle into an excel spreadsheet, and it rounds your weights off to the nearest 5lbs. If anyone wants it, PM me your e-mail and I’ll send it out to you. It makes life a hell of a lot easier than sitting around punching everything into a calculator.
2/12/09 - GPP/Active Recovery
A1) Reverse Hyper
10x3
A2) Lat Pulldown
150x10x3
B1) Nose Breakers
EZ+70x10x3
B2) Rope Crunch
90x10x3
B3) Abs over GHR
10x3
I actually have 1 more question.
For deadlift’s to knees, and rack pulls, would I base the the percentages off my 1RM max for those, or my full ROM deadlifts?
[quote]BlackLabel wrote:
I actually have 1 more question.
For deadlift’s to knees, and rack pulls, would I base the the percentages off my 1RM max for those, or my full ROM deadlifts?[/quote]
Use your full Deadlift max for those. Also, GM’s are based off your Squat max (40%). When I do DL to knees, I stop at the top of the knee cap, and when I do Elevated Deads I start an inch or two below my knee cap. I find that Elevated Deads (deadlifting off boxes) has a better feel than a rack pull, but either will work.
For DB Flyes, I aim for around 20% total of my Bench max, so if you are a 275 bencher, I’d start with 25’s for a few weeks and see how it feels, maybe move up to 30’s. You are just looking for some good blood flow with these, nothing that will slow your recovery.
02/13/09 - Sheiko Week 10 Day 3
A) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
305x3x5 (80%)
B) Squat
265x3x1 (50%)
315x3x2 (60%)
370x3x2 (70%)
420x3x6 (80%)
C) Bench
190x4x1 (50%)
230x4x1 (60%)
265x4x4 (70%)
D) Flat DB Flyes
40x10x5
E) GM’s
210x5x5
1hr 45min
Everything felt great today. Even 305 is starting to move with good speed on the Bench.
Squats felt super easy. On the 6 sets of 420x3 I let one rep get out in front of me and GM’d it up, but other than that I was in the groove the whole time. These were like butter.
No complaints.
14 days out…
02/14/09 - GPP/Active Recovery
A) Ghetto T-Bar Rows
5 Platesx10x3
B) GHR
10x3
C1) Obliques on 45 Degree Hyper
35lbsx10x3
C2) Band Pushdown
Purplex25x3