[quote]shffl wrote:
C4G, how would you recommend one to train with Sheiko? I’ve looked at the excel template for #29/#32 and some of the more common ones and it looks like the workload is very little and light (especially after going through higher volume/intensity training regimen). [/quote]
First off 32 should NOT be used as a training cycle to make yourself stronger.
I’ve done 29 in four different cycles so thought I would chime in…First time I did the cycle as written (deadlifts, and even trying to follow the assistance loosely). Now I tend to use the percentages and volume of Sheiko templates to determine the flow of my training, but I change the template itself up a lot.
C4G is right in that if you’re having a good day you need to up the intensity some how. After I worked up to the max weight for that day if it was really easy I would challenge myself more. This may have been going for some extra reps on the last heavy set, adding bands to the following lighter sets, doing all the following lighter sets as drop sets, adding in some of your own variations of the movement after you finish all the sets for the day (CGBP, RGBP etc), doing all sets with less than 1 minute of rest, or I’ve even supersetted all the bench press and squat sets.
There are some harder days in an entire cycle and some easier days as well, so don’t be afraid to push yourself but do it wisely. If the maxes you used to program aren’t stupid high, you should be able to have some fun on the lighter days.
Unless you’ve deadlifted the way sheiko instructs and you know how your body responds, I would set up the deadlift in a way you know you can make progress. Especially considering it seems that people tend to respond very different to DL programming – use what works for you.
If you go the 29 route I would recommend moving the DL to an off day (Tues/Thur) and using Wednesday for another squat variation (fronts, or olympics if you do low bar). Like you said, 29 is not intimidating at all actually. I don’t know why people on forums build the program up to be very intense. The benching volume is probably OK as it is but you may want to use some bench variations and do them at a light-moderate weight after your main work as assistance (wise to do so on your last day of benching of the week).
There is a huge difference between acute fatigue and accumulated fatigue. Sheiko programs tend to work by accumulating fatigue and not super exhausting you on one day. This allows for flexibility in how you do things. I ran two 29 cycles back to back switching my benching days to Monday, Tuesday, and Thursday. I still made great progress and killed all my sets even though I benched two days in a row.
TLDR: Challenge yourself on the easy days, be flexible with the program, don’t be afraid to add in a 4th or 5th day with other lifts you want to do.
By the way, not all templates are light…running #31 and it is much tougher than I anticipated.
!