I plan on starting sheiko in the next week or so, but don’t want my shoulder strength to tank. Where do most of you guys put shoulder work in if any? After the main compound lifts as assistance or tue/thur/sat or what?
Depending on my schedule I either added in a fourth day with some light dumbell benching and then OHP/shoulder work, or I just did it at the end of Friday’s workout. It didn’t really make a difference. If you do a fourth day just make sure you don’t catch barbell fever and start going crazy doing all sorts of shit because you need to recover by Monday.
Also make small adjustments as you see fit, but don’t alter the whole thing unless you’ve done it once. Be smart about it. Some people say their shoulders get hurt/tired benching three times a week (mine dont). If you know that then don’t do too much shoulder work.
…we really need a sheiko thread. It seems to be very popular this year!
If you are genuinely worried about your overhead pressing abilities then you should probably rethink doing Sheiko. It is a serious powerlifting program, and you are benching 3 days a week, often twice during one workout. You won’t really be able to train your shoulders hard enough on a fourth day to increase your overhead strength in my opinion. Shoulder recovery is a big issue as it is on Sheiko with the bench volume.
I do some barbell overhead press on my fourth day, but my strength on it has not improved, and actually feels worse. I imagine though that if I took a deload week and gave my shoulders a break from benching three days a week that I would be able to put up pretty much my old pressing numbers.
So I think you can maintain, but don’t try and make big gains on OHP while doing Sheiko IMO. You’ll just overwork your shoulders.
Also there actually is a Sheiko thread somewhere in the catacombs of the forum. I agree though, the method seems to be experiencing a swell of popularity.
Run 8 weeks of sheiko once you’re accustomed to the weights/volume start a shoulder day. I personally do 5/3/1 the day before or after the first bench day of each week.
Sheiko is a PL program. So treat it like your are training for PL. sink all your squats below parallel. Pause your benches. Lock out your pulls
Also don’t get so obsessed with “run 29-:2-29-786-39477” like so many people do on some forums. If you have money buy Eric talmants (the guy the sheiko article on here was written about) DVD he’s pretty much the American master on sheiko and has said many times that the obsession with 29-32 is flawed. IMO the best Sheiko cycle is the 8 week meet prep one. You can run it back to back year long with consistent gains
Also learn your training maxes. Sheiko keeps you in the 70-85% for training so it’s really important to choose proper training maxes, these usually are not the same as comp maxes.
I personally do a lot of accessory work. And push certain things harder than advised but once you become more experienced with the program I think it works out well.
Lastly. Please don’t obsess with the MS programs unless you can total elite in your weight class (without wraps). That’s who those programs were written for. Technically you would be totaling higher than elite, for example elite for 242 is 1607 but requirement to be MS is 1655. Even if you compete with wraps the amount of volume in sheiko ill probably lead to you training more in just sleeves.
Have fun hope this helped some.
You can replace some of the benching with overhead pressing. Take a look in BigBen’s log and see how he does his pressing.
Thanks for the feedback, I think I’ll just do a few sets of ohp and lateral raises Tuesday and Thursday or something. What do you guys recommend for assistance?
[quote]DoubleDuce wrote:
You can replace some of the benching with overhead pressing. Take a look in BigBen’s log and see how he does his pressing.[/quote]
I’ll check it out, I’ve honestly never even noticed that button haha
Just on my second 4-week cycle of Sheiko and I’ve added 531 Overhead Press on the Deadlift day. Seems to be going okay so far. I also do 50 chins every training day for shoulder health.
Would you mind sharing where you found your template? For whatever reason I can’t find one…
[quote]Achilles of war wrote:
IMO the best Sheiko cycle is the 8 week meet prep one. You can run it back to back year long with consistent gains.[/quote]
The longest Sheiko cycle I can find is 6 weeks.
Or do you mean two 4 week cycles?
[quote]mgbyrnc wrote:
[quote]Achilles of war wrote:
IMO the best Sheiko cycle is the 8 week meet prep one. You can run it back to back year long with consistent gains.[/quote]
The longest Sheiko cycle I can find is 6 weeks.
Or do you mean two 4 week cycles?
[/quote]
No I have an 8 week template, has you work up to 95-102% on week 6, and then the actual 102 and 104% on week 8 for all three lifts. You only go past 90% on week 6 if the 90% lifts are a certain speed. Its set to be used with a tendo unit, but if you have a training partner to gauge your speed i assume that would work as well.
[quote]MattyG35 wrote:
THANK YOU. First one that actually opens.
[quote]Achilles of war wrote:
[quote]mgbyrnc wrote:
[quote]Achilles of war wrote:
IMO the best Sheiko cycle is the 8 week meet prep one. You can run it back to back year long with consistent gains.[/quote]
The longest Sheiko cycle I can find is 6 weeks.
Or do you mean two 4 week cycles?
[/quote]
No I have an 8 week template, has you work up to 95-102% on week 6, and then the actual 102 and 104% on week 8 for all three lifts. You only go past 90% on week 6 if the 90% lifts are a certain speed. Its set to be used with a tendo unit, but if you have a training partner to gauge your speed i assume that would work as well.[/quote]
Is that on a spreadsheet Achilles?
I gained about 15-20 pounds on my overhead press 1rm after 9 weeks of sheiko as written with some extra back work, mainly just chin ups between every set of presses
The only extra shoulder work one would need during Sheiko would be some lateral raises and some rear lateral raises. Trying to target your front delts when there’s already so much pressing involved seems overkill, and possibly counterproductive.