I lift raw.
Check out the videos I made from the atempts.
http://www.youtube.com/profile?user=kluxtor
I didn’t have a camera with me on the day I did the 130 Kg benchpress.
[quote]eisenaffe wrote:
I lift raw.
Check out the videos I made from the atempts.
http://www.youtube.com/profile?user=kluxtor
I didn’t have a camera with me on the day I did the 130 Kg benchpress.[/quote]
Damn you took that 230kg squat deep. And no belt. Sick!!
Dominator,
The volume aspect of Sheiko is something that I find very interesting. Especially since you never go to near your true max (which OMG totally goes against what Westside says so it’s clearly not true… HA!). I guess there’s alot to be said for volume. It certainly works for Hoop.
It’s something I’d consider giving a run over the summer when I’m free to relax and not stressed out about college work.
[quote]Hanley wrote:
The volume aspect of Sheiko is something that I find very interesting. Especially since you never go to near your true max (which OMG totally goes against what Westside says so it’s clearly not true… HA!). I guess there’s alot to be said for volume. It certainly works for Hoop.
It’s something I’d consider giving a run over the summer when I’m free to relax and not stressed out about college work.[/quote]
Are you sure that volume work goes against what Louie promotes? I actually think it’s quite the opposite.
Chuck does like 10-12 sets of Lat work prior to every lifting day, and he’s also known for sled dragging a mile or two prior to his speed work, etc. Louie has said other things too, like DB Bench for two minutes straight prior to speed day, etc.
The whole concept of GPP, for Westside, was a way to build your work capacity, and one way to build work capacity is through volume.
I guess you can say it’s different ways of building similar results between Sheiko and Louie.
[quote]Dominator wrote:
Hanley wrote:
The volume aspect of Sheiko is something that I find very interesting. Especially since you never go to near your true max (which OMG totally goes against what Westside says so it’s clearly not true… HA!). I guess there’s alot to be said for volume. It certainly works for Hoop.
It’s something I’d consider giving a run over the summer when I’m free to relax and not stressed out about college work.
Are you sure that volume work goes against what Louie promotes? I actually think it’s quite the opposite.
Chuck does like 10-12 sets of Lat work prior to every lifting day, and he’s also known for sled dragging a mile or two prior to his speed work, etc. Louie has said other things too, like DB Bench for two minutes straight prior to speed day, etc.
The whole concept of GPP, for Westside, was a way to build your work capacity, and one way to build work capacity is through volume.
I guess you can say it’s different ways of building similar results between Sheiko and Louie.
[/quote]
Not at all, I completly agree.
My point was that there’s very few lifts done above 90%, which seems to be a big part of what westside is all about.
I’m a firm believer that most people aren’t over training, they’re just under conditioned.
My problem is that I study fulltime, work 70% and do martial arts on the side, doing a sheiko-program will never be an alternative for people with that kind of schedule, we have to rely on the power of westside… 
[quote]Hanley wrote:
Dominator wrote:
Hanley wrote:
The volume aspect of Sheiko is something that I find very interesting. Especially since you never go to near your true max (which OMG totally goes against what Westside says so it’s clearly not true… HA!). I guess there’s alot to be said for volume. It certainly works for Hoop.
It’s something I’d consider giving a run over the summer when I’m free to relax and not stressed out about college work.
Are you sure that volume work goes against what Louie promotes? I actually think it’s quite the opposite.
Chuck does like 10-12 sets of Lat work prior to every lifting day, and he’s also known for sled dragging a mile or two prior to his speed work, etc. Louie has said other things too, like DB Bench for two minutes straight prior to speed day, etc.
The whole concept of GPP, for Westside, was a way to build your work capacity, and one way to build work capacity is through volume.
I guess you can say it’s different ways of building similar results between Sheiko and Louie.
Not at all, I completly agree.
My point was that there’s very few lifts done above 90%, which seems to be a big part of what westside is all about.
I’m a firm believer that most people aren’t over training, they’re just under conditioned.
[/quote]
The Sheiko volume approach has many similarities with olift training. Lifts around the 80% mark are the olifteres bread and butter. Am I allowed to say “grease the groove”?
[quote]eisenaffe wrote:
Long live Boris Sheiko!
I completed the basic powerlifting routine (as posted in this thread) by B. Sheiko.
I gained in 4 weeks:
Squat 40 Kg (from 190 to 230)
Benchpress 10 Kg (from 120 to 130)
Deadlift 15 Kg (from 215 to 230)
Bodyweight went from 98 to 100 Kg.
The deadlift number fel so short because I didn’t pull for a long time before this routine so I pulled like a girl due to pain in my palm and had to quit a couple deadlift sessions.
[/quote]
Fantastic Results - checked out your squats and the depth is extremely good especially considering you weren’t even wearing a belt!
Tell me did you just follow the initial four week phase and get those results? I am thinking of giving this or Smolov type routine a go too but at the moment I need to concentrate on losing around 10kgs first and then go from there.
Congrats again!
[quote]dheeel wrote:
Tell me did you just follow the initial four week phase and get those results? [/quote]
Thanks!
Yes, I did the first 4 weeks of the base cycle and tested the maxes to readjust the loads for the next phase.
if you like that style of training,
this is very similar.
[quote]eisenaffe wrote:
dheeel wrote:
Tell me did you just follow the initial four week phase and get those results?
Thanks!
Yes, I did the first 4 weeks of the base cycle and tested the maxes to readjust the loads for the next phase.
[/quote]
Great stuff. Due to time limitations (becasue of work etc) I just dont think I could do the whole workout as its written. Do you think the proram loses a large amount of its effectiveness if you take out the supplementary exercises like the dumbbell flies / Good mornings / Scissor Squats etc?
So basically focus on just the first three exercises in the program as the volume alone I think would help me. Thoughts on that mate?
Cheers
D
[quote]dheeel wrote:
Do you think the proram loses a large amount of its effectiveness if you take out the supplementary exercises like the dumbbell flies / Good mornings / Scissor Squats etc?
So basically focus on just the first three exercises in the program as the volume alone I think would help me. Thoughts on that mate?
Cheers
D
[/quote]
Yes, I think the results would be lower if you leave out the suplementary exercises. You basically cut half of the volume out.
I’ve done this cycle along with two other guys who have left out some of the suplementary exercises. Their gains were not as high as mine. They only gained 10-15 Kg on the squat, one gained only 2,5 Kg on the bench while the other nothing, one gained nothing on the deadlift while the other gained 30 Kg. Guess which one did his goodmornings and which not!
I think the goodmornings are a substitute of deadlifts on squat+bench day an the scissors are a substitute for squats on deadlift+bench day. The flies are a good mass and strenght builder for the pecs which you can’t have enough of as a raw bencher.
The most important thing for the bench though, is to pause each and every rep for at least 1 second on the chest.
[quote]eisenaffe wrote:
dheeel wrote:
Do you think the proram loses a large amount of its effectiveness if you take out the supplementary exercises like the dumbbell flies / Good mornings / Scissor Squats etc?
So basically focus on just the first three exercises in the program as the volume alone I think would help me. Thoughts on that mate?
Cheers
D
Yes, I think the results would be lower if you leave out the suplementary exercises. You basically cut half of the volume out.
I’ve done this cycle along with two other guys who have left out some of the suplementary exercises. Their gains were not as high as mine. They only gained 10-15 Kg on the squat, one gained only 2,5 Kg on the bench while the other nothing, one gained nothing on the deadlift while the other gained 30 Kg. Guess which one did his goodmornings and which not!
I think the goodmornings are a substitute of deadlifts on squat+bench day an the scissors are a substitute for squats on deadlift+bench day. The flies are a good mass and strenght builder for the pecs which you can’t have enough of as a raw bencher.
The most important thing for the bench though, is to pause each and every rep for at least 1 second on the chest.[/quote]
Thanks Dude - I’m going to give this a shot in the future, but definitely need to work out how to accomodate the workout in one day.
[quote]dheeel wrote:
Do you think the proram loses a large amount of its effectiveness if you take out the supplementary exercises like the dumbbell flies / Good mornings / Scissor Squats etc?
So basically focus on just the first three exercises in the program as the volume alone I think would help me. Thoughts on that mate?
Cheers
D
[/quote]
FWIW, I think the point of the program is to build your ability to handle volume, so cutting out the supplemental exercise in a way defeats the point of increasing your work capacity, IMO.
I’m not entirely fond of some of the supplemental exercise, especially for the gear lifters, so I think changing some of the supplemental exercises to address specific deficiencies of the lifter makes much more sense than just doing the workout as is, but then again, you’d have to be fairly advanced to have a real good clue what your personal deficiencies are.
For me, if you don’t have the time to commit to this program, I’m not sure modifying it to fit into ones schedule is going to work like it’s intended.
[quote]Dominator wrote:
dheeel wrote:
Do you think the proram loses a large amount of its effectiveness if you take out the supplementary exercises like the dumbbell flies / Good mornings / Scissor Squats etc?
So basically focus on just the first three exercises in the program as the volume alone I think would help me. Thoughts on that mate?
Cheers
D
FWIW, I think the point of the program is to build your ability to handle volume, so cutting out the supplemental exercise in a way defeats the point of increasing your work capacity, IMO.
I’m not entirely fond of some of the supplemental exercise, especially for the gear lifters, so I think changing some of the supplemental exercises to address specific deficiencies of the lifter makes much more sense than just doing the workout as is, but then again, you’d have to be fairly advanced to have a real good clue what your personal deficiencies are.
For me, if you don’t have the time to commit to this program, I’m not sure modifying it to fit into ones schedule is going to work like it’s intended.[/quote]
Good post.
I have a question for you guys of experience about the system. How is a lifter generally supposed to bridge between beginner 1 and 2, assuming it’s his first go at it?
[quote]daraz wrote:
I have a question for you guys of experience about the system. How is a lifter generally supposed to bridge between beginner 1 and 2, assuming it’s his first go at it?[/quote]
Daraz:
Beginner 1/2 is the same programs and are not supposed to follow on each other. The logical progression (for me) is to do the Base program, week off, Competition program, Test maxes/comp , redo base with new maxes.
[quote]gadget wrote:
Beginner 1/2 is the same programs and are not supposed to follow on each other. The logical progression (for me) is to do the Base program, week off, Competition program, Test maxes/comp , redo base with new maxes.[/quote]
Well, that’s not entirely true…following Beginner 1 with Beginner 2 may not be a bad idea with a lifter that has a very low work capacity, and actually, I’ve found that lower qualified lifters actually do pretty good with volume training as it relates to strength improvement for quite some time.
For someone new to this, I personally would do Beginner 1 and follow that with a deload week, retest maxes the next week, and then train Beginner 2 with 90% or 95% of the new maxes, provided the increase in maxes were greater than 5% from the previous maxes.
Again, the point of Sheiko is to increase work capacity through volume, and sometimes work capacity needs to be trained for more than just 4 weeks, especially if the lifter is new or if the lifter has had a string a big PR increases with little to no volume work.
Thanks for the input guys - appreciated.
I thought beginner 2 was a continuation of beginner 1, so I felt it was natural to follow suit with this one. But yeah, I fit pretty much the bill that you just described, so I guess it’s still a good idea to do both in a row.
[quote]daraz wrote:
I thought beginner 2 was a continuation of beginner 1, so I felt it was natural to follow suit with this one. But yeah, I fit pretty much the bill that you just described, so I guess it’s still a good idea to do both in a row.[/quote]
Just make sure to give yourself a de-load week, whether it’s before or after your max. 8 weeks of Sheiko is pretty stressfull on the body without a de-load of some kind.
Just a heads up to you guys. I’ve completed the beginer 1 program and during my deload (bridging between beginner 1 and 2) I planned a 3-lift test on one of the days.
My right knee somehow was acting up (it didn’t hurt at all though), so I decided to err on the safe side and only tested my bench press.
I came out with a 15 pound PR. Pretty good for 4 weeks worth of training, especially since my bench had been stuck for the last 2-3 months.
I’ll probably post results again once I’m done with beginner 2. I’m already pretty much sold though, I had so much fun I was actually looking forward to my workouts during the whole time.