How far into Sheiko are you from when you stopped 5/3/1?
I’m interested in your progress. I may try it someday for a system shock.
[quote]Oldman Powers wrote:
How far into Sheiko are you from when you stopped 5/3/1?
I’m interested in your progress. I may try it someday for a system shock.[/quote]
I completed Sheiko 29 last Saturday, and am doing 32 (at least week one for the 'skills evaluation.) I’m thinking I’ll finish out 32 and test my maxes three Saturdays from now.
I posted a write-up of my thoughts so far on another site (I will cut and paste those here soon.)
Basically, after 8 cycles of Wendler I was looking for a break in the routine. From my old logs I seemed to do better when I squatted more than once a week, but the elbow didn’t like pressing 3 times/week.
With the weather being bad (heavy snow fall this year) I couldn’t run outside so I decided to give a real focus on the Big Three.
The intensity of Sheiko isn’t bad;even the daily volume isn’t TOO bad - more will power to grind through 1:45/2:00 weightlifting sessions.
I did notice on week4 days 3 and 5 I was really tired (cumulative fatigue). But 32 week 1 isn’t too bad.
I am pleased that my elbow is holding up under 3x/week benching.
I have no problems recommending giving it a go. I know Dave Bates offers a 13 week version, but I’m only looking to ride out 32 for a total of 8 weeks this time!
If you’re not afraid to put in longer hours in the gym 3x/week and you won’t get too bored with a small variety of lifts I’d say give it a go.
The only addition/modification to the program I’ve made is to add ‘face pulls’ once a week supersetted w/the flies (mostly to keep the shoulders balanced/healthy and to get some full range upper back pulling.)
While I’m certainly not an expert I will be glad answer what I can based on my reading/experience.
Thanks for stopping by!
Nice work going on in here.
Week one of Sheiko 32 in the bag - going to finish out 32 and test my maxes in three weeks.
Warmed up w/some snatch grip deadlifts/rdl/snatch drop-overhead squats
Finished w/ clena and jerk (135,155,165 for a few reps). Tried a few power snatches as well - note to self -'don’t try and snatch at the end of a Sheiko workout when you’re tired!"
Yes, wanting to learn the Olympic lifts soon!