I have an excel file for running sheiko 29 into 37. With the c/p subbed in.
[quote]Achilles of war wrote:
I have an excel file for running sheiko 29 into 37. With the c/p subbed in. [/quote]
Can you post that here, or does it need to be e-mailed. Could I pm you my e-mail?
Fb or pm me your email. I’ll send it when I get home from class
Coan Phillipi + Sheiko Bench Program sounds nice
When & where would you add squats though, and what program for the squats… if you even can?
Lol
[quote]Ethan7X wrote:
Coan Phillipi + Sheiko Bench Program sounds nice
When & where would you add squats though, and what program for the squats… if you even can?
Lol[/quote]
The above bench program you posted has squats in it . . . . twice a week.
lol
[quote]Ethan7X wrote:
Coan Phillipi + Sheiko Bench Program sounds nice
When & where would you add squats though, and what program for the squats… if you even can?
Lol[/quote]
The above bench program you posted has squats in it . . . . twice a week.
lol
I meant the Sheiko Bench program that Boris wrote himself. I’m not even sure if he wrote that other one :o
I’m about to start 37 and I want to switch around the assistance exercises. Would you think that it’s a bad idea to put in upper back work instead of the flyes? The only trouble I have been having is a small pain in my pec where the pec meets the shoulder. But I don’t know what to do to fix it up besides just benching less (i.e. not doing the program).
[quote]deadman1206 wrote:
I’m about to start 37 and I want to switch around the assistance exercises. Would you think that it’s a bad idea to put in upper back work instead of the flyes? The only trouble I have been having is a small pain in my pec where the pec meets the shoulder. But I don’t know what to do to fix it up besides just benching less (i.e. not doing the program).[/quote]
Chest flyes = cure for pec pain
if you do LIGHT chest flyes after every bench, they work wonders for prehab/rehab chest problems.
If you currently have pain, I would hesitate to do something new and high volume. Assuming that pain is minor, I might try starting ‘sheiko’ and doing -20-30% weights and slowly ramping up. Alongside some light flyes, perhaps it could be the stimulus you need to heal up.
You need to fix your bench form, and the pain will go away.
[quote]arramzy wrote:
[quote]deadman1206 wrote:
I’m about to start 37 and I want to switch around the assistance exercises. Would you think that it’s a bad idea to put in upper back work instead of the flyes? The only trouble I have been having is a small pain in my pec where the pec meets the shoulder. But I don’t know what to do to fix it up besides just benching less (i.e. not doing the program).[/quote]
Chest flyes = cure for pec pain
if you do LIGHT chest flyes after every bench, they work wonders for prehab/rehab chest problems.
If you currently have pain, I would hesitate to do something new and high volume. Assuming that pain is minor, I might try starting ‘sheiko’ and doing -20-30% weights and slowly ramping up. Alongside some light flyes, perhaps it could be the stimulus you need to heal up.[/quote]
I actually found the opposite to be true – doing the flyes really jacked me up. And, I was going light, no more than 10% of my bench max. I dropped the flyes in favor of face pulls and other upper back work and things got better.
^ This. Flyes make shit worse
I think that I’ll add to my maxes such that the 80% weights go up by 5kg on squat and deadlift, and 2.5kg on bench press (so 5/0.8 and 2.5/0.8).
For the pecs, it is just something that seems to happen when I bench frequently (last time it happened was when I tried Smolov junior for bench - bad idea!). Usually it doesn’t give me trouble if I warm up well and it has often not felt right when I maxed out (even way before Sheiko). Could it be because I bench with a pretty close grip? I guess I’ll try the flyes. I am just worried about becoming kyphotic from too much internal rotation and insufficient external rotation. A single back day per week can’t reverse all of it if we are also including flyes.
The flys are in the program for a reason. Usually they do rehab you pec and shoulder. The flys in sheiko are not max effort flys, for ex: today I only used 40’s for my 5x10. Use an easy weight and focus on the contraction.
Also, you may want to look into pronated grip for flys, some people love them and it takes away some pain.
Hey guys I’m well into #37 now and it’s pretty easy. What am I supposed to do afterwards? If I want to peak, I understand that I should do #32? What if I want to load even more? Or should I choose to peak afterwards?
[quote]deadman1206 wrote:
Hey guys I’m well into #37 now and it’s pretty easy. What am I supposed to do afterwards? If I want to peak, I understand that I should do #32? What if I want to load even more? Or should I choose to peak afterwards?[/quote]
If you don’t mind, what maxes did you use for the program? Are you getting ready for a meet?
[quote]Ethan7X wrote:
^ This. Flyes make shit worse[/quote]
Flyes eat shit obvi.
[quote]ashylarryku wrote:
[quote]deadman1206 wrote:
Hey guys I’m well into #37 now and it’s pretty easy. What am I supposed to do afterwards? If I want to peak, I understand that I should do #32? What if I want to load even more? Or should I choose to peak afterwards?[/quote]
If you don’t mind, what maxes did you use for the program? Are you getting ready for a meet?[/quote]
On #29, I started with
Squat: 140kg
Bench: 105kg
Deadlift: 185g
Bodyweight was 70-72kg
The squat max was estimated, the bench was a proper max (not paused), and the deadlift was a proper (maybe slightly conservative) max. Going into #37 I added 5/0.8 on to squat and deadlift, and 2.5/0.8 on to bench. I’m not getting ready for a meet. I just chose this type of program because I wanted to spend some time building some serious strength on the power lifts and I also wanted to squat more than once per week. Also, when I said that it was getting easy, I didn’t mean it was that easy! The training sessions are still mentally draining, going around 2 hours. But physically, I feel like I’m handling each training session without much trouble.
EDIT: I was wrong about finding it easy. I just did workout 1 in week 3 and it destroyed me. I couldn’t deliver and I regrettably decided to omit the second wave of squats, because my technique was so poor that I didn’t want to mess anything up (second wave of squats should be easier than first wave but that wasn’t going to happen). So I think that I probably will go ahead and peak after #37. Do the maxes in week 1 of #32 allow you to test your maxes fully or do you need to run #32 to the end and do a max day (a mock meet) at the end of week 4?