I don’t think it’s going to affect the percentage much at all. How much are you getting out of your knee wraps? If it’s like 5-10 lbs then don’t worry.
It doesn’t have to be EXACTLY 70% or whatever, but the important thing (according to people more knowlegeable than me) is to do your work within the proper range. I would break out the wraps only for skills evaluations and when working at the high percentages.[/quote]
Haha, well its strange that, i’ve never squatted over 160kg without knee wraps, and i’ve done 185 with them…
Maybe its because when i go to max out i wear them every time. maybe its because i’m really really weak out of the hole…
But yeah, i started the first week and so far haven’t had any problems based on the higher weight even though i’m not wearing wraps. Maybe i’ll have to try and max out without wraps to get a good idea to see what i get out of them, but i’m surprised to hear that people only get 5-10 pounds. It might be less than i originally thought…
I don’t think it’s going to affect the percentage much at all. How much are you getting out of your knee wraps? If it’s like 5-10 lbs then don’t worry.
It doesn’t have to be EXACTLY 70% or whatever, but the important thing (according to people more knowlegeable than me) is to do your work within the proper range. I would break out the wraps only for skills evaluations and when working at the high percentages.
Haha, well its strange that, i’ve never squatted over 160kg without knee wraps, and i’ve done 185 with them…
Maybe its because when i go to max out i wear them every time. maybe its because i’m really really weak out of the hole…
But yeah, i started the first week and so far haven’t had any problems based on the higher weight even though i’m not wearing wraps. Maybe i’ll have to try and max out without wraps to get a good idea to see what i get out of them, but i’m surprised to hear that people only get 5-10 pounds. It might be less than i originally thought…[/quote]
Heh, I guess this just shows my inexperience with knee wraps. Although, I think it might be a good idea to try maxing out without them. You might be stronger than you think…
I think the bottom line with this is that anything that significantly affects your poundage needs to be accounted for. Also, if you’re going to compete with it, you need to incorporate it into the training. You’re going to be doing a LOT of reps in the fundamental lifts (SQ/BP/DL) and as such you need to ensure you have correct form with any gear you wear. That goes for a belt all the way up to BP shirts and Squat suits. It’s going to affect your form, so you should do at least some of your top sets with your gear on to ensure proper form. As they say, “Train how you fight.”
Oh, and the Sheiko quote comes right out of the book Eric Talmant posted on EliteFTS. Obviously it’s a rough translation, but the sentiment is unmistakeable.
I swear there is no way to do deadlift day (Wed & Sat)in the morning…
I wake up at 6:30am and get to the gym at around 7:20am, and i can never finish it especially when i have to do heavy DL first then deficit deads or something like that, i always have to go home and come back later…
Recently though i started going at 7PM and i can finish the whole thing without a problem, i must not be a morning person…
I swear,not only that, but all the crazy volume leaves my hands bleeding…
Overall though, Sheiko has been my favorite training program so far and i have used it 3 times in the least 5 months…
Well, I just finished up with #37. Had an awesome DL day a couple days ago where everything felt light. The last day of the cycle was so-so, but I think that had more to do with some bad food I ate the night before than the training.
Since I’m now 12 weeks out from my next meet I’m going to try doing #30->#31->#32 to try to peak for it. Looking at #30 is dauting as the first day is Squat->Bench->Squat->Bench. Also, the percentages go up quite a bit along with the volume. So much for the assistance work. Wish me luck!
BTW, I got measured the other day and since starting Sheiko I went from 18% bodyfat to 11%. It can be done!
[quote]ultimatethor wrote:
Well, I just finished up with #37. Had an awesome DL day a couple days ago where everything felt light. The last day of the cycle was so-so, but I think that had more to do with some bad food I ate the night before than the training.
Since I’m now 12 weeks out from my next meet I’m going to try doing #30->#31->#32 to try to peak for it. Looking at #30 is dauting as the first day is Squat->Bench->Squat->Bench. Also, the percentages go up quite a bit along with the volume. So much for the assistance work. Wish me luck!
BTW, I got measured the other day and since starting Sheiko I went from 18% bodyfat to 11%. It can be done![/quote]
I plan on adding in cardio to my sheiko routine on the days I don’t do any heavy lifting.
I think after a certain amount of accomodation and just simply getting used to the schedule of the routine. Sheiko is really hard to get used to, but you can change accomodate almost anything once you’ve adapted to it.
I’m really looking forward to jumping back into this.
Q: I’ve ran the prep cycle twice but never anything else. Should I just do the prep cycle again, week deload, then follow it up with a different program? I know a lot of you have tried other #s. and some have just continuously ran the prep cycle
Im thinking of doing Sheiko #29-32 in a couple of weeks and I was wondering:
Should I deload between each #?
Anyone got some tips on where to put lat/upper back work? Ive done #29 before and the imbalance between pressing and pulling kinda messed up my shoulders back then.
Should I re-adjust the PRs after each month?
Btw. I added like 50lbs on my total when I did #29, and that was with shitty sleep and eating, plus missing a couple of workouts.
I do not follow EFS’s routine for sheiko, but I deload every 4 weeks. I do the training, not the comp prep.
Do NOT readjust the maxes. Instead, figure out a good amount to set up, maybe 10 lbs on squat for instance. To make all the weights correct for 80%, adjust your max accordingly.
You should be able to figure out how to add in upper back work after a few runs through.
On a broader topic, why does everyone basically follow EFS’s routine? Not putting anyone down, but it seems that maybe the original template should be attempted first. There’s a lot of variations and EFS’s appear to variations as well, no original templates.
[quote]Synthetickiller wrote:
I do not follow EFS’s routine for sheiko, but I deload every 4 weeks. I do the training, not the comp prep.
Do NOT readjust the maxes. Instead, figure out a good amount to set up, maybe 10 lbs on squat for instance. To make all the weights correct for 80%, adjust your max accordingly.
You should be able to figure out how to add in upper back work after a few runs through.
On a broader topic, why does everyone basically follow EFS’s routine? Not putting anyone down, but it seems that maybe the original template should be attempted first. There’s a lot of variations and EFS’s appear to variations as well, no original templates. [/quote]
It’s because people are sheep and ET sounds like he knows what he’s talking about.
I’ve done #37 and the spread sheet from joeskopec.com. I made many mistakes the first time through, and feel the fixes this time made a big difference.
The Sheiko 4 week preps IMO, put me in a state of overreaching with the high volume. I do the 5 week contest prep where the volume is less and intensity higher. This is a similarity I’ve seen in a lot of other programs. You don’t have to unload in between b/c you will slowly recover during the contest prep phase. I substitute rows and military press for the flies and dips.
[quote]jpuck wrote:
How long does a workout in, let’s say, #29 or #37 take? I’m thinking about trying a 4 week cycle but not sure if I have enough time.[/quote]
It usually takes me no more than an hour and a half. It varies a lot on how I’m feeling. I’m pretty beat on the fourth week.
On a broader topic, why does everyone basically follow EFS’s routine? Not putting anyone down, but it seems that maybe the original template should be attempted first. There’s a lot of variations and EFS’s appear to variations as well, no original templates.
It’s because people are sheep and ET sounds like he knows what he’s talking about.
[/quote]
The sheep part is true. But Eric and his coach Dave even said that there are better ways of putting it all together. They basically said that they have gotten a lot of feedback on the cycles posted over at EFS, and didn’t realize the volume would take such a toll. They are recommending that people try the 13 week cycle that Matt McGorry wrote an article on over here:
[i]"Actually we found out later that 29-32 are designed to work together but it really beats you down. We did not fully understand this until after it was posted and we started getting feedback. #29 seems to place more emphasis on building the deadlift, you can not go into #32 expecting to make gains for some reason this has not worked very well. #37 is a more balanced program (for lack of a better term). You can do #32 after #37 and expect to have some success. The last 8 weeks of the programs I have put up are #37 (but the bench intensity has been increased a tic) and #32, used for peaking for a contest. The first 4 weeks are a reduction in volume of #37 to help lifters get used to the volume of #37.
A combination that has worked fairly well for some lifters without equipment is #29, #37 and #32. Most guys tell me 16 weeks is too much 12 weeks with a conditioning week is about right. "[/i]
and:
"My only concern with doing a program like 29-32 is the volume. Sure you can make it through, but, do you really need that amount of work to start?
29-32 is a brutal cycle. #30 is the one that can question your will,1257 reps done over 4 weeks lifting 3 days a week. The program i put up here is a good compromise for lifters to start out with or guys that are new to this kind of training. "
[quote]Synthetickiller wrote:
On a broader topic, why does everyone basically follow EFS’s routine? Not putting anyone down, but it seems that maybe the original template should be attempted first. There’s a lot of variations and EFS’s appear to variations as well, no original templates. [/quote]
Firstly, I don’t follow ET’s and Bates’s stuff, I have, mainly with the help of ChaseT, figured out my own way to progress and have created my own modified versions that I use. If you have a brain and can do basic math I think everyone is better off learning to train themselves.
I am not sure what you are trying to say about the templates being posted on EFS not being “originals”, however. I have Boris Sheiko’s book and I have the Ibris Powerlifting Club website archived, and all of those posted on EliteFTS are written by Boris, and in fact appear to be copied directly from Word documents I have that Boris published as part of a training cycle.
The only thing that isn’t is the 13 week thing that Bates drew up. I haven’t really looked at that, so maybe that is what you are talking about.
i am going to be lifting equipped in a few months time but was considering Sheiko for a raw stint for a few months. Is there a template explaining how to phase into gear after starting, or is Sheiko pretty much a raw only template?
i am going to be lifting equipped in a few months time but was considering Sheiko for a raw stint for a few months. Is there a template explaining how to phase into gear after starting, or is Sheiko pretty much a raw only template?[/quote]
This is all I know of, unless you can read Russian shitty google translate will have to do:
[quote]Donut62 wrote:
The only thing that isn’t is the 13 week thing that Bates drew up. I haven’t really looked at that, so maybe that is what you are talking about.[/quote]
From what Bates has said, the 13 week cycle is just one conditioning week, 4 weeks of reduced volume #37, 4 weeks of #37 with a slight increase in bench intensity (since it seemed like so many people were upping the intensity by increasing their maxes) and 4 weeks of #32.
I think the intent was to get the beginner used to handling the increased volume in the first 4 weeks, and then just running a #37 followed by #32 to peak. I don’t think they were trying to reinvent the wheel. Obviously you can take this with a grain of salt since I have roughly 8 weeks of Sheiko experience to my name, so I am by no means anything more than a beginner. I’ve just read as much as possible to try to understand this stuff.
Gotcha. The bench % thing makes sense. I know my current training max is 350 but the most I have done comp legal is 335, it just seems like you need to crank it up to get anything.
Although, I think it might be a good idea to try maxing out without them. You might be stronger than you think…