The Portal of Det Azathoth

Training Training Logs
361

[quote]BlueLineCretin wrote:
Hey man, quick question for you. Since you squat like 4 million times a week, do your knees ever decide they hate you? If so, what do you do to make them like you again? [/quote]

That’s the great thing about stressing perfect technique, I don’t really have any joint pain. The only issues I have is tightness in my hip flexors, glutes, and shoulders. I do a lot of band traction like in this article

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_band_man

If I do have any knee pain, it’s probably due to tight hip flexors and and glutes and they have to get loose before I squat. Other than that, nothing. Surprisingly Sheiko training has kept me pain free and I feel good doing this type of training.

362

I think I might give Sheiko a try after I reach my current goals.

363

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity will. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

364

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?

365

My roommate last year is a good bass guitarist and a music nerd like you and loves Dream Theater. That’s also the only group I’ve recognized out of everything you’ve posted. lol

366

[quote]detazathoth wrote:

[quote]BlueLineCretin wrote:
Hey man, quick question for you. Since you squat like 4 million times a week, do your knees ever decide they hate you? If so, what do you do to make them like you again? [/quote]

That’s the great thing about stressing perfect technique, I don’t really have any joint pain. The only issues I have is tightness in my hip flexors, glutes, and shoulders. I do a lot of band traction like in this article

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_band_man

If I do have any knee pain, it’s probably due to tight hip flexors and and glutes and they have to get loose before I squat. Other than that, nothing. Surprisingly Sheiko training has kept me pain free and I feel good doing this type of training.

[/quote]

Excellent, thanks.

367

[quote]spar4tee wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?[/quote]

Work Capacity =/= Endurance

Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout or competition. Raising work capacity will improve the athlete’s capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. With all these systems working together it is closely related to speed, strength, flexibility, and coordination. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow the athlete to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work.

In order to raise work capacity with the objective of improving performance it is necessary to incorporate a mix of three elements:

  1. Capacity - The total amount of energy available to perform work.

  2. Power - Amount of energy that can be produced per unit of time.

  3. Efficiency - Optimal use of the energy available.

The tendency is to emphasize capacity to the exclusion of power and efficiency. To be most effective it is a blend of all three depending on the individual athletes strengths and weaknesses and the particular sport they are preparing for. The most overlooked of the three and yet the one that has the most potential for improvement lies with efficiency. Improving efficiency allows greater utilization of the capacity and power available.

How do you achieve this? Proper periodization which is essentially having a plan and working that plan. As detailed record keeping as possible to provide objective feedback. Know yourself by honestly assessing your strengths and weaknesses. Know your sport. Know yourself, how have you achieved the best results?

So yeah, I wouldn’t advise to step straight into #29 just yet LOLZ

368

[quote]165StateChamp wrote:
My roommate last year is a good bass guitarist and a music nerd like you and loves Dream Theater. That’s also the only group I’ve recognized out of everything you’ve posted. lol[/quote]

Haha, well my hope is that some people will like what I listen to, and check out some new music.

369

[quote]BlueLineCretin wrote:

[quote]detazathoth wrote:

[quote]BlueLineCretin wrote:
Hey man, quick question for you. Since you squat like 4 million times a week, do your knees ever decide they hate you? If so, what do you do to make them like you again? [/quote]

That’s the great thing about stressing perfect technique, I don’t really have any joint pain. The only issues I have is tightness in my hip flexors, glutes, and shoulders. I do a lot of band traction like in this article

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_band_man

If I do have any knee pain, it’s probably due to tight hip flexors and and glutes and they have to get loose before I squat. Other than that, nothing. Surprisingly Sheiko training has kept me pain free and I feel good doing this type of training.

[/quote]

Excellent, thanks.
[/quote]

Welcome dude, let me know how it works out for you/

370

[quote]detazathoth wrote:

[quote]spar4tee wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?[/quote]

Work Capacity =/= Endurance

Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout or competition. Raising work capacity will improve the athlete’s capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. With all these systems working together it is closely related to speed, strength, flexibility, and coordination. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow the athlete to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work.

In order to raise work capacity with the objective of improving performance it is necessary to incorporate a mix of three elements:

  1. Capacity - The total amount of energy available to perform work.

  2. Power - Amount of energy that can be produced per unit of time.

  3. Efficiency - Optimal use of the energy available.

The tendency is to emphasize capacity to the exclusion of power and efficiency. To be most effective it is a blend of all three depending on the individual athletes strengths and weaknesses and the particular sport they are preparing for. The most overlooked of the three and yet the one that has the most potential for improvement lies with efficiency. Improving efficiency allows greater utilization of the capacity and power available.

How do you achieve this? Proper periodization which is essentially having a plan and working that plan. As detailed record keeping as possible to provide objective feedback. Know yourself by honestly assessing your strengths and weaknesses. Know your sport. Know yourself, how have you achieved the best results?

So yeah, I wouldn’t advise to step straight into #29 just yet LOLZ[/quote]

Helluvan awesome post.

371

[quote]AquaCruzer wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?[/quote]

Work Capacity =/= Endurance

Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout or competition. Raising work capacity will improve the athlete’s capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. With all these systems working together it is closely related to speed, strength, flexibility, and coordination. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow the athlete to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work.

In order to raise work capacity with the objective of improving performance it is necessary to incorporate a mix of three elements:

  1. Capacity - The total amount of energy available to perform work.

  2. Power - Amount of energy that can be produced per unit of time.

  3. Efficiency - Optimal use of the energy available.

The tendency is to emphasize capacity to the exclusion of power and efficiency. To be most effective it is a blend of all three depending on the individual athletes strengths and weaknesses and the particular sport they are preparing for. The most overlooked of the three and yet the one that has the most potential for improvement lies with efficiency. Improving efficiency allows greater utilization of the capacity and power available.

How do you achieve this? Proper periodization which is essentially having a plan and working that plan. As detailed record keeping as possible to provide objective feedback. Know yourself by honestly assessing your strengths and weaknesses. Know your sport. Know yourself, how have you achieved the best results?

So yeah, I wouldn’t advise to step straight into #29 just yet LOLZ[/quote]

Helluvan awesome post.[/quote]

Thanks luv,

I was hanging with Bug earlier today, and when I saw that post on my phone we started talking about work capacity. I was telling him, like everything else in training, work capacity is skill specific.

For example, just in Wednesday’s training alone, my body went through 20,000lbs total weight. You can’t just walk into something like Sheiko which deals with accumulative stress without doing some initial prep work.

372

Restoration Workout

  1. Box Jumps - 8x3 32" 30s of rest
  2. Med Ball Slams - 8x3@60% 30s of rest
  3. Sled Drags - 3x30 yard drags
  4. Ab Pulldowns - 3x8
373

Oh man here is comes.

374

[quote]bugeishaAD wrote:
Oh man here is comes.[/quote]

que?

375

Plz aware me on work capacity.

376

[quote]bugeishaAD wrote:
Plz aware me on work capacity.[/quote]

scroll up luv

377

Lolzipop.

Good post btw, I enjoyed.

Det is a pretty awesome guy. He took like an hour and a half our of his day to give me a hand.

Owe you bud.

378

[quote]detazathoth wrote:

[quote]spar4tee wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?[/quote]

Work Capacity =/= Endurance

Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout or competition. Raising work capacity will improve the athlete’s capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. With all these systems working together it is closely related to speed, strength, flexibility, and coordination. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow the athlete to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work.

In order to raise work capacity with the objective of improving performance it is necessary to incorporate a mix of three elements:

  1. Capacity - The total amount of energy available to perform work.

  2. Power - Amount of energy that can be produced per unit of time.

  3. Efficiency - Optimal use of the energy available.

The tendency is to emphasize capacity to the exclusion of power and efficiency. To be most effective it is a blend of all three depending on the individual athletes strengths and weaknesses and the particular sport they are preparing for. The most overlooked of the three and yet the one that has the most potential for improvement lies with efficiency. Improving efficiency allows greater utilization of the capacity and power available.

How do you achieve this? Proper periodization which is essentially having a plan and working that plan. As detailed record keeping as possible to provide objective feedback. Know yourself by honestly assessing your strengths and weaknesses. Know your sport. Know yourself, how have you achieved the best results?

So yeah, I wouldn’t advise to step straight into #29 just yet LOLZ[/quote]
coolio

379

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity will. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

http://bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=398[/quote]
In the beginner follow up program, is the last set/rep scheme after adding the designated consisting of straight sets or are the sets ramped? For example:
Week 1

Day one (Monday)

  1. Box squat, 6 X 2, add 10 kg and do 5 X 4
    Are the 5x4 straight sets?
380

[quote]detazathoth wrote:

[quote]spar4tee wrote:

[quote]detazathoth wrote:

[quote]spar4tee wrote:
I think I might give Sheiko a try after I reach my current goals.[/quote]

The Westside Thread won’t change your mind about that? :wink:

The one thing I’ll stress to guys that will begin doing Sheiko besides doing it for a year is this: GET IN SHAPE

I can’t stress that enough, Sheiko doesn’t kill you with the volume, your lack of work capacity. That’s a piece of the training puzzle a lot of lifters will not think about or plan on doing.

I would highly recommend everyone to that’s going from a low volume program to Sheiko to do this first before attempting Sheiko #29

http://www.elitefts.com/documents/beginner_follow_up_program.htm

or

[/quote]

Thanks for the insight. I think my work capacity is good enough. I did crew for a little while in high school and I’ve gotten through some pretty long and hard workouts, so I think I’ll survive lol. So #29 for at least a year? How many cycles is that?[/quote]

Work Capacity =/= Endurance

Work Capacity is the ability to tolerate a high workload and to recover sufficiently for the next workout or competition. Raising work capacity will improve the athlete’s capacity to resist fatigue. It involves the functional efficiency and coordination of the cardiovascular, metabolic, and nervous system. With all these systems working together it is closely related to speed, strength, flexibility, and coordination. It is more than endurance. The key is functional efficiency of all systems working together to increase work capacity. An increase in work capacity will allow the athlete to work more efficiently and get more out of each training session. In the language of training theory it falls into the category of General Physical Preparation (GPP) type of work.

In order to raise work capacity with the objective of improving performance it is necessary to incorporate a mix of three elements:

  1. Capacity - The total amount of energy available to perform work.

  2. Power - Amount of energy that can be produced per unit of time.

  3. Efficiency - Optimal use of the energy available.

The tendency is to emphasize capacity to the exclusion of power and efficiency. To be most effective it is a blend of all three depending on the individual athletes strengths and weaknesses and the particular sport they are preparing for. The most overlooked of the three and yet the one that has the most potential for improvement lies with efficiency. Improving efficiency allows greater utilization of the capacity and power available.

How do you achieve this? Proper periodization which is essentially having a plan and working that plan. As detailed record keeping as possible to provide objective feedback. Know yourself by honestly assessing your strengths and weaknesses. Know your sport. Know yourself, how have you achieved the best results?

So yeah, I wouldn’t advise to step straight into #29 just yet LOLZ[/quote]

I personally think this is a bit harsh. Sheiko 29 really doesn’t require that much work capacity… I think that so long as you have reasonably good technique and have even 1 year of powerlifting under your belt, you could do well on this program. In fact, many absolute beginners fair very well on sheiko 29 because lower weights used due to lower maxes facilitates much easier recovery.

Now certainly work capacity is necessary to finish a program like this, but I think that it can be managed during the cycle. First off, I would recommend splittign sessions. Doing 2 hours marathons 3 times a week just causes huge cortisol spikes and really makes you feel beat. Solution? Split the workouts! Do 2 a days or train over 6 days.

Also, learn to walk on a bloody treadmill for 30 mintues a day, stretch every night and foam roll whenver you can. If you follow all of this, sheiko 29 frankly feels like a deload… Now, once you get into other ones like even 37 or god forbid 30 or CMS, then things start to get a lot harder to deal with… but I think a lot of people would benefit from jumping into 29 because it will in fact do a great job developing work capacity and especially technique. Just use reasonable maxes (except bench - go up at least a few percent) and eat and sleep properly.