[quote]bugeishaAD wrote:
Plz aware me on work capacity.[/quote]
x2 plz teach me the art and mystery of the work capacity.
How much do you think this depends on your maxes?
I jumped straight into 29 and found it pretty easy actually.
Guess that means I’m better than you, lololol.
[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? 
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)
- Box squat, 6 X 2, add 10 kg and do 5 X 4
Are the 5x4 straight sets?[/quote]
Yes they’re straight sets.
Also remember that these guys like to write out their work by reps/sets than sets/reps.
[quote]samoth2 wrote:
How much do you think this depends on your maxes?
I jumped straight into 29 and found it pretty easy actually.
Guess that means I’m better than you, lololol.[/quote]
It depends on a lot of factors, but since he asked me to read his training log, that helped me figure out what would be best for him. He could definitely use it because Sheiko is the complete opposite of what he’s currently doing right now.
Beginner just means beginner to this style of training, it’s not like I think he’s a complete noob or anything.
If he sticks to that program then follow it up with #29 → #37 → #32 he’ll be happily surprised how much strong(er) he’ll be than if he did another style of training.
[quote]arramzy 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?
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:
-
Capacity - The total amount of energy available to perform work.
-
Power - Amount of energy that can be produced per unit of time.
-
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.[/quote]
I’m not just talking about #29, I’m talking about the 16 weeks of total training he’ll be doing if he plans on doing Sheiko. One simply doesn’t just go into Mordor lolz, he might be fine on #29, but the accumulative fatigue will catch up if he’s not ready. I’m thinking big picture mostly. Work capacity doesn’t come in just 4 weeks of a (relatively speaking) low volume of #29, there isn’t enough for an adaptation.
If you don’t want to train the full 2+ hours, then don’t do Sheiko. Splitting the session up takes away from the effectiveness. You even said #37, #30, or CMS training is intense… those are a fairly easy for me to do because I did the prep work to get ready for such training, I’m simply telling him to do the same because judging by his strength after he maxes out on Sheiko, he should be ready for such training.
[quote]AquaCruzer wrote:
[quote]bugeishaAD wrote:
Plz aware me on work capacity.[/quote]
x2 plz teach me the art and mystery of the work capacity.
[/quote]
lol, I just used that post as a good time to talk about work capacity. You guys wanted me to to talk about about training theory, so I figured that’d be a good time to drop a “knowledge bomb.”
[quote]bugeishaAD wrote:
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.[/quote]
<3 Our luv is eternal
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
[quote]bugeishaAD wrote:
Plz aware me on work capacity.[/quote]
x2 plz teach me the art and mystery of the work capacity.
[/quote]
lol, I just used that post as a good time to talk about work capacity. You guys wanted me to to talk about about training theory, so I figured that’d be a good time to drop a “knowledge bomb.”[/quote]
Always <3 ur ‘knowledge bombs’
Sheiko #37 - 4th Week
5 day (Friday)
- Olympic Squat, Beltless
50% 1x5 270lbs
60% 1x4 325lbs
70% 2x3 375lbs
80% 6x3 430lbs
- Bench press, Paused, Pinky on rings
50% 1x5 210lbs
60% 1x5 250lbs
70% 5x5 290lbs
- Facepulls - 5x10
- Dips - 5x8
- GHR - 5x5
- Ab Wheel - 3x10
Total: 73 lifts
Total in a month: 1093 lifts
[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?
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)
- Box squat, 6 X 2, add 10 kg and do 5 X 4
Are the 5x4 straight sets?[/quote]
Yes they’re straight sets.
Also remember that these guys like to write out their work by reps/sets than sets/reps.
[/quote]
Alright that makes a lot more sense
[quote]AquaCruzer wrote:
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
[quote]bugeishaAD wrote:
Plz aware me on work capacity.[/quote]
x2 plz teach me the art and mystery of the work capacity.
[/quote]
lol, I just used that post as a good time to talk about work capacity. You guys wanted me to to talk about about training theory, so I figured that’d be a good time to drop a “knowledge bomb.”[/quote]
Always <3 ur ‘knowledge bombs’[/quote]
Haha, thanks man, I hope you do, and like I said before, if any of you have questions, I’d love to give you guys my take on them.
[quote]spar4tee 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?
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)
- Box squat, 6 X 2, add 10 kg and do 5 X 4
Are the 5x4 straight sets?[/quote]
Yes they’re straight sets.
Also remember that these guys like to write out their work by reps/sets than sets/reps.
[/quote]
Alright that makes a lot more sense[/quote]
Anytime man! Keep me updated on your sheiko experience, and if you have questions regarding the programming, I’d be more than happy to help.
[quote]detazathoth wrote:
[quote]spar4tee 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?
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)
- Box squat, 6 X 2, add 10 kg and do 5 X 4
Are the 5x4 straight sets?[/quote]
Yes they’re straight sets.
Also remember that these guys like to write out their work by reps/sets than sets/reps.
[/quote]
Alright that makes a lot more sense[/quote]
Anytime man! Keep me updated on your sheiko experience, and if you have questions regarding the programming, I’d be more than happy to help.[/quote]
Thanks man. It’ll be a while before I start likely around summer.
[quote]arramzy 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?
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:
-
Capacity - The total amount of energy available to perform work.
-
Power - Amount of energy that can be produced per unit of time.
-
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.[/quote]
[quote]detazathoth wrote:
[/quote]
5 Week Peaking Cycle
Week 1, Day 1
Monday
Bench Press, Competition Grip, Press Call
55% 1x3 230lbs
65% 1x3 275lbs
70% 1x3 295lbs
75% 2x3 315lbs
80% 1x3 335lbs
85% 1x2 355lbs
Facepulls - 5x10
Squat, Beltless, Squat Commands
50% 1x2 270lbs
60% 1x3 325lbs
70% 5x3 380lbs
80% 2x3 435lbs
85% 1x2 460lbs
85% 1x3 460lbs
GHR - 5x5
Wednesday
Deadlift, Beltless
50% 1x3 325lbs
60% 2x2 390lbs
70% 2x3 450lbs
75% 3x2 485lbs
80% 4x2 515lbs
85% 2x2 550lbs
Bench Press, Competition Grip, Press Call
55% 1x3 230lbs
65% 1x3 275lbs
70% 1x3 295lbs
75% 1x3 315lbs
80% 1x2 335lbs
Facepulls - 5x10
Deadlift off pins, below the knee, beltless
50% 1x2 325lbs
60% 1x2 390lbs
70% 2x2 450lbs
80% 3x3 515lbs
Lunges - 5x5
Week 1, Day 5
Friday
Bench Press, Competition Grip, Press Called
50% 2x2 210lbs
55% 1x3 230lbs
65% 1x3 275lbs
70% 1x3 295lbs
75% 2x2 315lbs
80% 4x2 335lbs
85% 1x1 355lbs
Rear Delts - 5x10
Squat, Beltless
50% 2x3 270lbs
60% 1x3 325lbs
70% 2x2 380lbs
75% 2x3 405lbs
80% 4x2 435lbs
GHR - 5x5
Looks like your lifts are getting more specific to your competition lifts. How long until your next meet?