To Synthetickiller:
I highly appreciate your FAQ.
Few questions though:
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Is there no Sheiko # 1 workout, something for beginners? I have to agree that the Sheiko programming focuses on a immense amount of volume. I’m sure there should be some acclimation to that style of training which a absolute beginner routine would addres. I understand that #29 is regarded as the “beginner” scheme but even this carries a huge volume load, which I’m afraid will just burn me out before some real progress will be made.
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Further, maybe it’s my misconception but there seems to be very little direct lat work, apart from deadlifts. Shoulde one not make more allowance to target the lats, especially in the beginning phases.
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Apart from the set/reps scheme Sheiko almost seems more simplistic that 5/3/1. Constant progression in both weight lifted and amounts of lifts. This makes a lot of sense to me.
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Finally, the way I used to train was to bench everyday training day, alternating squats and variety of deadslifts. In your opinion, would my body not readapt quicker to that style workout that a 5/3/1 sinlge lift per workout focus?
Again everyones comments are greatly appreciated.
I’d go for 5/3/1. After a long layoff you could probably get a year’s worth of constant progress without having to reset.
White.Death
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There is no sheiko #1 workout. Seems to me that probably EFS, specifically Eric, worked on it and the first one that seemed good was #29, although I could be totally off base. You just need to lower the weight till you can at least complete a cycle of sheiko.
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Tweak the routine to make it help your weakness. If you don’t alter it, how else can you make gains if you’re lacking in a certain area? Figure out a way to make it work. Look at my log and you’ll probably say, “Holy shit, this guy is crazy, that’s not even Sheiko.” I do what works for me. Figure out a way to work it in and read the first 4 chapters of sheiko’s book. I posted a link in the FAQ about it. Seems no one here really cares for it, so check it out before it’s forgotten.
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Like I say in the Sheiko FAQ, its basically a modified olympic weight lifting routine with a similar loading scheme.
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Do what works for you. IF you think you can handle the volume (I knew I couldn’t at first, it simply kicked my ass), then go for it. I don’t think you’;ll need to bench that often. I only bench twice a week and do an overhead movement on deadlift day. It works for me.
5/3/1 will not provide the same amount of volume and it will not force you to improve your recovery either.
531 imo is a fad. I am not knocking it, but I already stated its purpose and if you have the time to dedicate, sheiko will provide you with some great benefits. I couldn’t imagine going back at this stage.
White, you lift more than me, so I can give you info on sheiko, but I have no place trying to tell you how to deadlift say 350kg since I’m so far behind you in all my lifts. I can just say that sheiko will work, but it will be frustrating at first and you may fail a cycle or two. Just be prepared if you go that route.
White.Death
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There is no sheiko #1 workout. Seems to me that probably EFS, specifically Eric, worked on it and the first one that seemed good was #29, although I could be totally off base. You just need to lower the weight till you can at least complete a cycle of sheiko.
-
Tweak the routine to make it help your weakness. If you don’t alter it, how else can you make gains if you’re lacking in a certain area? Figure out a way to make it work. Look at my log and you’ll probably say, “Holy shit, this guy is crazy, that’s not even Sheiko.” I do what works for me. Figure out a way to work it in and read the first 4 chapters of sheiko’s book. I posted a link in the FAQ about it. Seems no one here really cares for it, so check it out before it’s forgotten.
-
Like I say in the Sheiko FAQ, its basically a modified olympic weight lifting routine with a similar loading scheme.
-
Do what works for you. IF you think you can handle the volume (I knew I couldn’t at first, it simply kicked my ass), then go for it. I don’t think you’;ll need to bench that often. I only bench twice a week and do an overhead movement on deadlift day. It works for me.
5/3/1 will not provide the same amount of volume and it will not force you to improve your recovery either.
531 imo is a fad. I am not knocking it, but I already stated its purpose and if you have the time to dedicate, sheiko will provide you with some great benefits. I couldn’t imagine going back at this stage.
White, you lift more than me, so I can give you info on sheiko, but I have no place trying to tell you how to deadlift say 350kg since I’m so far behind you in all my lifts. I can just say that sheiko will work, but it will be frustrating at first and you may fail a cycle or two. Just be prepared if you go that route.
[quote]white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.
At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.[/quote]
This was meant in more of a “run Rippetoe for a few months until you’re reconditioned to lifting and move on”
Probably should have elaborated.
To Synthetickiller:
I think we have the similiar mindset towards training. I have checked out your Sheiko FAQ which I found highly educting and informative.
True, I think I should bring down both weight and volume on my first 2 cycles of it though, as well as adding a bit more focus on lacking areas, maybe add some Kroc Rows (which might also be a fad, hehe).
I thought about basing my first cycle on my current 1rm - 10% and decrease volume with 25%, run it for 4-6 weeks (#29), re-evalute my 1rm, second cycle on 1rm - 5% at 10% less volume for another 4 - 6 weeks.
In my experience my greatest progress always came from more volume work than straight forward intensity.
No offence to 5/3/1 but it almost seems a bit too simplistic to really reach a person’s potential.
Luckily for me, job involves mostly sitting at desk and doing research, thus I hope that will aid my recovery.
I am going to start the cycle today, not work out the rest of the weekend and see where I stand recovery wise on Monday.
Your input helped a lot in my decision.
Thanx Bro.
White. Death, please read what ChaseT has put out for you. Starting strength would be the best routine for you to make the quickest gains possible. The other posts have good information but the one by ChaseT is the best for your current situation. I think the name “Starting Strength” is what is bugging you.
ChaseT’s post about Starting Strength being the best routine is 100% valid. Do you want to get on a more complex routine just to do it or do you want to get on a proven routine that will get you what you are looking for the quickest? I think the choice is clear.
[quote]THE BISHOP wrote:
White. Death, please read what ChaseT has put out for you. Starting strength would be the best routine for you to make the quickest gains possible. The other posts have good information but the one by ChaseT is the best for your current situation. I think the name “Starting Strength” is what is bugging you.
ChaseT’s post about Starting Strength being the best routine is 100% valid. Do you want to get on a more complex routine just to do it or do you want to get on a proven routine that will get you what you are looking for the quickest? I think the choice is clear.[/quote]
Sounds to me like you’re trying to sell me a used car.
There’s no one true way to get really really strong. I used to try and figure out what routine would provide the greatest increase in the least amount of time, but I ended up chasing my tail.
BEST ROUTINE? There is no best routine. PERIOD.
So much dogma… oh so much dogma…
[quote]Synthetickiller wrote:
THE BISHOP wrote:
White. Death, please read what ChaseT has put out for you. Starting strength would be the best routine for you to make the quickest gains possible. The other posts have good information but the one by ChaseT is the best for your current situation. I think the name “Starting Strength” is what is bugging you.
ChaseT’s post about Starting Strength being the best routine is 100% valid. Do you want to get on a more complex routine just to do it or do you want to get on a proven routine that will get you what you are looking for the quickest? I think the choice is clear.
Sounds to me like you’re trying to sell me a used car.
There’s no one true way to get really really strong. I used to try and figure out what routine would provide the greatest increase in the least amount of time, but I ended up chasing my tail.
BEST ROUTINE? There is no best routine. PERIOD.
So much dogma… oh so much dogma…[/quote]
Starting Strength has proven over time to give the quickest results if used properly. I don’t think Sheiko would be the best choice. I love Sheiko and am currently using it but linear progression would be the best option.
You brought up the texas method, thats a standard program to move onto after SS, maybe try SS till you stall out, then hit up the TM. If you stall out on that then move on to sheiko or 5/3/1. Seems to me that this way you’d be maximising the rate at which you add weight to the bar, which is the goal right?
[quote]Synthetickiller wrote:
Sounds to me like you’re trying to sell me a used car.
[/quote]
Just a bit hey?
That said, he may have a point. For an experienced guy coming back after a layoff, a % based program working off current maxes may not remain challenging very long as his strength starts coming back.
[quote]justkevin wrote:
Synthetickiller wrote:
Sounds to me like you’re trying to sell me a used car.
Just a bit hey?
That said, he may have a point. For an experienced guy coming back after a layoff, a % based program working off current maxes may not remain challenging very long as his strength starts coming back. [/quote]
Adjust your maxes accordingly. I don’t even calculate true maxes anymore, just what I know I need to keep increasing the weight at a rate that I don’t burn out. The added volume will help you prepare for a fast paced meet, which is just as important as simply being strong in the gym.
Lets be creative and pro-active. Slow and steady win’s the race, not hasty and reckless.
More thinking is key here…