I got a look at #29. I have a few problems with it from my experience.
Squats:
In general, too little weight. Having 70% - 75% more of the time is just cute. The point was to continually move 80% plus so that your body gets used to heavy weights, but not too fatigued that you’re doing singles w/ 90%+ all the time. Honestly, I think doing anythign less than 80% x3x5 is not putting in enough volume. Even still, volume can be deciving. I’d rather be lifting 80% for 15 total reps than 75% for 18 just for the fact that once you get strong enough, that 5% is a big jump.
Example. My squat is based on a 242.5kg max (not real, but it works for me). My work set at 80% is 195 kg (430 lbs). If I dropped down to 75%, that number is 180 kg (396 lbs). Way too much of a difference in my eyes. Its a good idea to start w/ say 70-75% for a beginner, but after that, just get stronger and continually push 80% and more each workout. Your work capacity with heavy weights will be much better.
Bench:
The bench set up mimics Sheiko’s other than changing up the days a bit. I can’t really complain. If you bench raw, I would say that doing CG w/ squats and then heavy bench on another day is all you need. Instead of doing the work up to 2x2, then moving back down to 12x1, I’d rather either do overhead work OR a specific movement you feel is important. If you are using a shirt, then stick to it as raw work doesn’t hurt and you still get to use your shirt every week.
Deadlift:
Here’s where we are going to differ for obvious reasons. I cannot do that much volume b/c of a back injury. Its really taking a lot out of me to work up to doing 80% x3x5 w/ deads. I won’t push it past this as I don’t see any benefit for myself and I don’t want to re-injure my back. I need more volume, but “more volume” equates to doing triples instead of always working up to 90%+ for 1 rep.
For you though, this is your call. You say that twice in a workout is too much. Well, listen to your body. Its hard to recover from deadlifting, so just do what works. If you think that alternating rack pulls and deads work, then DO IT!
I would so a secondary movement instead of the 2nd deadlift. Maybe DB Rows, Zercher Squats? Hell, Even stone lifting or some strongman-ish thing if that works. Its weird what can stimulate deadlift. Just throwing out some ideas.
From what I’ve read, Shieko envisioned this routine to be totally changed by people to suit their needs. I do believe though that really turning down the percentages changes the routine too much. It seems that moving 80%+ all the time is stressed if you look at the original routine.
Moving down to lower weights seems just too easy for someone with a decent strength base. 80% keeps you challenged, and in my case, has not been too much to force me to plateau.
Personally, I would stray from playing around with routines that have already been altered. Go back, look at the original sheiko plan:
http://www.elitefts.com/sheiko/Sheikotrcomp.htm
And #37
http://www.elitefts.com/documents/Sheiko37.htm
37 looks to be the same, just easier to read. Hooper’s version has a little more volume (3x5 w/ squat on week 1 instead of 2x5). I am no beast only squatting 507 @ 190 w/ minimal equipment, but this came after being stuck at 440 for a LONG tie. Hooper is a squatting monster, but he has seemingly produced the squat portion to a standard that even poor lifters such as myself can gain a good bit of strength in less than a year. I did gain weight too, but I went from 440 @ 175 w/ a metal V-type viking & wraps to 507 @ 190 w/ inzer power pants and wraps.
The bench portion works well too. I did not need to modifiy it too much. See how you are after 2 cycles, then adjust accordingly.
Deadlifts, I find just deadlifting 3 times in the 4 weeks works. Week 1, work up to 80% 3x5, week 2, work up to a heavy triple using 35 lbs plates (to increase rom) then working up to a heavy single (not a max). Week 3 is nothing, max week 4. I seem to be able to max every 4 weeks on all movements w/ no issues, but if you don’t wanna do this, follow the routine, just maybe cut out the day 4 (Hooper did originally) decided whats best deadlift wise. Just try to stick to the original routine as it might jus work and you never know. If you DO know rack pulls do work, then do it.
Deadlifting every week can be positive, just don’t kill yourself in the process and take breaks as needed. Deadlift seems harder to fix as sometimes, doing a "pointless) exercise might just get you over the hump.
I have had a lot of problems moving my deadlift over the years, so I might not be the best person to ask. Your idea sounds fine. You might wanna bug hanely (as if he isn’t bugged enough) about his deadlift routine. You could also just read over what he was doing while on sheiko. It might shed some light.
I wanted to give a general overview of the routine b/c I felt that you along with others might want a little insight from someone who has used it and actually gotten stronger. I am no weight lifting genius, just a guy who has a little experience with this routine. I was lucky enough to start out using it BEFORE the sheiko craze started.
