Hey comrades. I’m doing Sheiko 29 with a back day and I’m into week 3. It’s going pretty well so far, and the lifts seem to be getting easier (mainly the squats). It is nice to feel like I am building strength rather than just testing it with maximal efforts close to failure. What’s the best thing to do when 29 is finished?
Should I go straight to 37 (which looks very similar) with increased maxes? Is there any sort of low volume deload required or does this type of program (never going close to failure and never going to 90% of max) mean that a formal deload is not required? How much would you recommend increasing the maxes? I’ll add 5kg to bench press since the benching was fairly easy, and 5kg to the deadlift because the deadlifting was fairly difficult. How about the squat - could I get away with adding 10kg?
Are there any changes I could make to the program to make it more fun? It’s getting a bit repetitive. But I will stick to it because I know that it will give me good progress.
Are there any changes you would recommend for a conventional deadlifter? The program seems more suited to sumo deadlifting. The problem I am having is that I can’t seem to do multiple heavy reps on conventional deadlift exercises (this time I had trouble with “deadlift from boxes”). Previously I performed conventional deadlifts for singles only (heavy or fast). Is there a good modification I could make or should I just try to get better at deadlifting for multiple reps?
Thanks for any help.
I’d jump right into 37 following 29. I’d also be careful about bumping up your maxes too aggressively. 37 already has more volume than 29 and bumping numbers up will make you feel the jump even more. I made this mistake when I ran through a Sheiko cycle for my second go around and my numbers suffered as a result. As for making things more interesting, it does get to be a bit of a slog, but that’s the way it goes.
[quote]burt128 wrote:
I’d jump right into 37 following 29. I’d also be careful about bumping up your maxes too aggressively. 37 already has more volume than 29 and bumping numbers up will make you feel the jump even more. I made this mistake when I ran through a Sheiko cycle for my second go around and my numbers suffered as a result. As for making things more interesting, it does get to be a bit of a slog, but that’s the way it goes. [/quote]
Do you recommend no increases for 29 to 37, or just a small 5lb increase to maxes?
[quote]sufiandy wrote:
[quote]burt128 wrote:
I’d jump right into 37 following 29. I’d also be careful about bumping up your maxes too aggressively. 37 already has more volume than 29 and bumping numbers up will make you feel the jump even more. I made this mistake when I ran through a Sheiko cycle for my second go around and my numbers suffered as a result. As for making things more interesting, it does get to be a bit of a slog, but that’s the way it goes. [/quote]
Do you recommend no increases for 29 to 37, or just a small 5lb increase to maxes?[/quote]
Add 6.25lbs to your maxes when you go into #37
[quote]detazathoth wrote:
[quote]sufiandy wrote:
[quote]burt128 wrote:
I’d jump right into 37 following 29. I’d also be careful about bumping up your maxes too aggressively. 37 already has more volume than 29 and bumping numbers up will make you feel the jump even more. I made this mistake when I ran through a Sheiko cycle for my second go around and my numbers suffered as a result. As for making things more interesting, it does get to be a bit of a slog, but that’s the way it goes. [/quote]
Do you recommend no increases for 29 to 37, or just a small 5lb increase to maxes?[/quote]
Add 6.25lbs to your maxes when you go into #37[/quote]
Yes, this is what I SHOULD have done instead of what I did. The other mistake I made that involved going too heavy was telling myself I was having too many good days and bumping the weights up. I’d read somewhere that if you were having a good day, you could bump the prescribed weights up by as much as 5%. I’m sure that is fine advice if you’re honest with yourself about when the weights should be bumped up. I took it and turned it into bumping the weights up at least one and sometimes two of the three weekly sessions. Not good. When I do Sheiko again, I’m going to make sure I stay with the prescribed reps and weights throughout, like I did the first time around. This can be hard psychologically if you are used to going “heavy” but you have to trust the program.
Hey guys I am up to week 4 of the 29 program and I’m feeling the fatigue. The lifts are a bit slower, though technique seems to be improving (becoming more efficient). Am I supposed to jump straight into 37 in this fatigued state? Do I just have to get used to lifting when not 100% until I finish 37 and decide to peak?
jup, you just have to continu and end it all with #32.
Lots of good advice already. No need for much time off (you could delay a day or two if you want) I like 6.25 or 12.5 if something is just pointlessly easy.
Important point though:
Boris Sheiko was a coach, not a programmer. Thus, these routines you find online like 29/37/32 etc… Are examples of how 1 unique athlete was trained. As a result, don’t just follow what it says because that’s what Sheiko 29 says. Instead, be smart about your training and adapt to your needs. Weak triceps? Sub in Close grip. Weak lockout on DL - don’t do pull to knees, but do rack pulls. You get the idea. Good luck with it.
[quote]arramzy wrote:
Lots of good advice already. No need for much time off (you could delay a day or two if you want) I like 6.25 or 12.5 if something is just pointlessly easy.
Important point though:
Boris Sheiko was a coach, not a programmer. Thus, these routines you find online like 29/37/32 etc… Are examples of how 1 unique athlete was trained. As a result, don’t just follow what it says because that’s what Sheiko 29 says. Instead, be smart about your training and adapt to your needs. Weak triceps? Sub in Close grip. Weak lockout on DL - don’t do pull to knees, but do rack pulls. You get the idea. Good luck with it.[/quote]
I saw you started a log for your run of #29 but stopped posting a couple of weeks in. How did it go? Did you run any other Sheiko template after 29?
Which one of the Sheiko programs is the best for Benching would you all say?
Do you have to “add 5%” and “pause the reps” as most people suggest on it to get the most out of it?
[quote]Ethan7X wrote:
Which one of the Sheiko programs is the best for Benching would you all say?
Do you have to “add 5%” and “pause the reps” as most people suggest on it to get the most out of it?[/quote]
I’ve read that #29 is best for bench.
[quote]Ethan7X wrote:
Which one of the Sheiko programs is the best for Benching would you all say?
Do you have to “add 5%” and “pause the reps” as most people suggest on it to get the most out of it?[/quote]
A lot of people seem to benefit (myself included) from increasing the bench % a bit and also pausing the reps. For god sake, please pause your benches, it’ll make having to wait for a press command nothing to worry about, and helps with that “off the chest” sticking point
[quote]ashylarryku wrote:
[quote]arramzy wrote:
Lots of good advice already. No need for much time off (you could delay a day or two if you want) I like 6.25 or 12.5 if something is just pointlessly easy.
Important point though:
Boris Sheiko was a coach, not a programmer. Thus, these routines you find online like 29/37/32 etc… Are examples of how 1 unique athlete was trained. As a result, don’t just follow what it says because that’s what Sheiko 29 says. Instead, be smart about your training and adapt to your needs. Weak triceps? Sub in Close grip. Weak lockout on DL - don’t do pull to knees, but do rack pulls. You get the idea. Good luck with it.[/quote]
I saw you started a log for your run of #29 but stopped posting a couple of weeks in. How did it go? Did you run any other Sheiko template after 29?[/quote]
I have a different log that I haven’t updated in a while. “IPF Jr Worlds 2012”. might resume updating soon as Jr worlds are 81 days away and that is what the log was name for hahaha.
I ran 29 and 37 twice and 30 and CMS twice and 32 once for a meet (not in that order). Worked very well for sure but then stopped working. Now I write my own templates. Things are going well.
^ Do you remember exactly what order you ran these in?
What kind of bench gains did you get each time, or every 1-2 months or whatnot? Do you have any kind of specific numbers over specific time periods?
Thx 
[quote]Ethan7X wrote:
Which one of the Sheiko programs is the best for Benching would you all say?
Do you have to “add 5%” and “pause the reps” as most people suggest on it to get the most out of it?[/quote]
There is a Sheiko Bench Specialization Program
I’d pause all the reps for one training cycle and if that still is too easy than I’d go up 5%, but I found that getting a 1 second pause is what makes the percentages “work” for Bench
[quote]detazathoth wrote:
[quote]Ethan7X wrote:
Which one of the Sheiko programs is the best for Benching would you all say?
Do you have to “add 5%” and “pause the reps” as most people suggest on it to get the most out of it?[/quote]
There is a Sheiko Bench Specialization Program
I’d pause all the reps for one training cycle and if that still is too easy than I’d go up 5%, but I found that getting a 1 second pause is what makes the percentages “work” for Bench[/quote]
do you have a link to the bench specialization program?
Pretty sure this is the Sheiko Bench program that Boris wrote himself
Also, I have no idea what this one is, but it’s called “Sheiko Plan gime1”? I don’t know if this is real or not,or what it is, but it’s apparently a bench program…lol?
http://www.elitefts.com/sheiko/plan_gime1.htm
[quote]Ethan7X wrote:
Pretty sure this is the Sheiko Bench program that Boris wrote himself
Also, I have no idea what this one is, but it’s called “Sheiko Plan gime1”? I don’t know if this is real or not,or what it is, but it’s apparently a bench program…lol?
http://www.elitefts.com/sheiko/plan_gime1.htm[/quote]
Sheiko Plan gime1 . . . . Y U NO HAVE DEADLIFT?!
Would I be forever e-hated if I did this plus Coan/Philipi deadlift program? Sounds like a plan to me.
you might be e loved if it goes well
[quote]ashylarryku wrote:
[quote]Ethan7X wrote:
Pretty sure this is the Sheiko Bench program that Boris wrote himself
Also, I have no idea what this one is, but it’s called “Sheiko Plan gime1”? I don’t know if this is real or not,or what it is, but it’s apparently a bench program…lol?
http://www.elitefts.com/sheiko/plan_gime1.htm[/quote]
Sheiko Plan gime1 . . . . Y U NO HAVE DEADLIFT?!
Would I be forever e-hated if I did this plus Coan/Philipi deadlift program? Sounds like a plan to me.[/quote]
I’m doing it right now. It’s rough, but I think it’s possible if you a) don’t get greedy with your desired DL max, and b) cut down your squat max by a few pounds for your Sheiko programming. I’ll have better results after my 6/23 meet, to see how well (if at all) it’s worked out for me.
Edit: I’m not doing the linked Sheiko program, but I am running another sheiko cycle I got from BMF with the C/P subbed in for the deadlift days