Who's Running a Sheiko Routine?

Training Powerlifting
21

[quote]KurtMondaugen wrote:
dankid wrote:
Im getting tired of all the douche bags, that try to tell me how im a beginner, or that I dont know anything or im “inexperienced” when they dont know anything about me or how much i have accomplished.

We know enough about you from your idiotic posts and your lifting stats that you shamelessly admit.

You’re right, though. We’re not focused enough on your accompishments. Your 350 deadlift at 210 after 3 years of training is QUITE an accomplishment, dankid.
Let’s all have a big round of applause.

Seriously, you’ve accomplished nothing. Yet you give endless, terrible advice to those who are more experienced than you.
Quoting Louie Simmons does NOT make you an experienced lifter.[/quote]

Exactly my point. Dont take my underestimated maxes im using for my first time ever using sheiko as my true maxes. Because I deadlifted 405 over a year ago at 180.

22

I wasn’t trying to start an argument with dankid; I had a legitimate question. However, some people seem to be following him to whatever thread he posts within just to continually start arguments with him. Ironically, this is what tends to diminish the value of said threads. Why don’t the aforementioned people just start an anti-dankid thread where they can all mock his lifting credentials and bask in their superiority, instead of clogging up threads like Synthetic’s.

To bring this back to Sheiko: I was originally planning on running 29, 37, 32. Now that I give it further thought, I think I might run 29, run it again with maybe 5# added to the maxes, then run 32. This would be to see how 29 specifically affects all of my lifts, which would be more difficult to discern after having run 37 as well. Anyone have any thoughts on this?

23

bcingu… I have a question for you, out of pure curiosity…

Have you ever considered doing the Joe Skopec routines for 4 weeks as a change, just to see how your body reacts compared to the EFS version? I always wonder what was changed and why, and how people doing EFS’s version would do with those more original versions.

After doing my routine for what seems like years (it has been years), I have been adding 5 kg (11 lbs) to my 80% work set each time I move to another higher max. I calculate my lifts based on an 80% that will be 5kg heavier. Does that make sense?

I know this is different from what you’re doing, I am just curious about your opinion.

About the forum… I am asking this question here b/c there’s enough guys at least trying sheiko to give me some ideas as well as others. I want to use this as a tool more so for others than myself though. I’m in a very different place right now with very different goals that most people would NOT be attempting while running a Sheiko routine.

If you guys want to post ideas / questions here, please do…

I started a sheiko thread in the T-cell I believe a year ago or so… and I honestly got tired of the BS w/ inviting people and only certain individuals were allowed in. I had a discussion with a mod about it (I won’t name names, no use in that) and I came to the conclusion that forums are for everyone, not specific individuals, and the bottom line is that I wanted a FAQ for sheiko, not just a thread. I am hoping that this thread can move in that direction; everyone as a whole can sit down and say what we need in a Sheiko sticky and move from there.

I honestly believe that these lifters are right and more BS goes around on forums, including T-Nation, concerning how to lift. I am no expert on Sheiko, or training, in general. I won’t proclaim myself to be. Providing some sort of structure to help others is the goal I had in mind since a majority of the posts are either common sense questions (Why has NO ONE posted, or attempted to post, a FAQ that’s updated concnering how to lift?).

If anyone is really interested in this, let me know either through this thread or PM me. Only people who are serious… I don’t need anyone wasting my time. I tried this once and it went well, at least at first…I only want this thread to be in the PLing section. I don’t even bother to read T-Cell…

I hope my comments weren’t too harsh for some. lol

24

Synthetic,

I knew I wanted to start with #29, as I thought it would be a good introduction to the world of Sheiko. I can’t say I’ve ever considered using the Skopec template, as I’m far from that MS/CMS. However, my main goal (assuming this first round of Sheiko works), is to try as many different cycles as possible and compare how each of them affects each lift differently. After a while, I hope to be able to accumulate enough experience to be able to put together my own personal template, much like yourself.
The rated templates also appeal to me at this time because of my demanding school schedule. Adding that extra day would be a pretty big inconvenience at this time. That being said, if you personally believe that most lifters could benefit from the Skopec template, then that’s enough for me. I’d be willing to try it in the near future.

When you say “I always wonder what was changed and why” it sounds like you think that Talmant/Bates changed the original templates, which I don’t believe to be the case (unless you’re talking about the thirteen-week program). Would you mind elaborating?

I’m not sure what the deal with the T-Cell thing is. To be honest, there’s a lot about this site that creeps me out. I do think, however, that this is a solid PL forum, and I REALLY think it could benefit from a Sheiko sticky/thread. As long as the petty stuff is left out…

25

bcingu, just the way he sets up when squat/deadlift/ bench is during the week, which order rather. I just like skopec’s / Hooper’s way better. Makes more sense to me, but what sense do I have? lol

Actually, addition of box squats / front squats, and any westide-ish variation IMO is NOT a good idea for a beginner concerning this routine. I think it should be run with the basic lifts to give you an idea of what you need and can handle. Front squats don’t always translate into a higher back squat.

I added in box squats recently to help with a few issues I outlined in my log, but that’s because I have a specific need.

You can do sheiko 3 days a week. I did, but eventually, the heavy squat w/ heavy CG bench became too drawn out. I fell that I get more out of it splitting it up and hitting legs hard one day, CG bench and other things the next, but then again, I use up my weekend doing so, although the bench day is fairly quick, whereas squat drags on.

If that’s not clear, maybe you could refine your question. I don’t mind answering, its just hard for me to totally explain it. On the other hand, my routine is so crazy far off from sheiko, while it still retains very sheiko like qualities… its hard for me to look at anything else, for myself at least.

They aren’t bad, I just prefer the joe one. BTW, I started using hooper’s routine with 365 as work sets on squat… and about 2.5 years later, using 507 lbs for the same workset, thats why I think it works. I have change the routine so much though… so its hard to say it simply works, you have to be creative, hell, you must be a detective to figure out what works, though that’s not mutually exclusive to sheiko at all.

As for this forum creeping you out… you’re not alone. I think that’s why in general, my posting over the past 4 months has not gone up very much, other than from my posting in my own log.

26

bcingu, i think the monthly plans are set up so that they may best be used in sequence, rather than just end to end. that is to say, as you approach test periods the assistance work should cut down, and some of the plans reflact that (more than just #32). but this idea of mine bears more testing. i don’t know it for fact yet.

27

Thirdnalga…

I will do a 4 week cycle, take an entire week off and do NOTHING (other than ab work and cardio).

I won’t run them back to back. I’d burn out.

28

Don’t do decon and then a loading protocol, that would kill you. Do a little deload instead.

29

[quote]thirdnalga wrote:
bcingu, i think the monthly plans are set up so that they may best be used in sequence, rather than just end to end. that is to say, as you approach test periods the assistance work should cut down, and some of the plans reflact that (more than just #32). but this idea of mine bears more testing. i don’t know it for fact yet.[/quote]

Wise words, thirdnalga. I just didn’t think it would be a big deal as I compared 29 and 37 side by side, and they seemed to be almost entirely identical. Maybe I’ll just run 29 then add 5 lbs to my maxes and run 37.

30

just finish the shieko shakes up program. I tried once before but couldnt handle the work load. I know i’m a pussy but i looked back and realized i coulda eaten a lot more. With that adjustment i made it through. fucking killer though.

31

Finishing up the first week of 37 tomorrow night, deadlifts and rack pulls for 2 hours was just brutal.

32

[quote]bcingu wrote:
I just didn’t think it would be a big deal as I compared 29 and 37 side by side, and they seemed to be almost entirely identical. Maybe I’ll just run 29 then add 5 lbs to my maxes and run 37.[/quote]

37 definitely feels easier than 29 to me. Also, just for some geeky fun I threw the information into a pivot table to compare. 29 has 11% more barbell lifts for the big 3 than 37. Also, the average percent weight in 29 is 1.5% higher. this may seem insignificant but is really adds up over time. An example is that 29 has 46 lifts in the 85% and higher range. 37 only has 22.

The real killer is #30. It has 38% more barbell lifts than 29. The volume increase going from 29 to 30 is incredible.

Good luck.

33

Do you (or anyone else) prefer going from 29 to 30 before you peak, instead of 29 to 37? It looks like more…well I guess ‘fun’ isn’t the right word…

34

30 is too much for me. Unless 29 was was a walk in the park I would not recommend going to 30. That kind of volume increase it risky. Since the average intensity is lower in 37 than 29 your 5 pound increase might be a good offset. It will still be a lower volume and if it feels “easy” then you could always add another 80% set every other session. If you think 29 was a good plan you could always repeat it. 32 is a good peaking 4 week plan to do after this.

35

Well 37 is starting to sound more appealing after having thrown my back out.
I blame Boris…

36

just started the 13 week program from the article. only just finished week 1 today but so far i think its a blast. we’ll see what im made of when the shit hits the fan it gets tough.

37

Im 1 week into #37. Ive done #29 twice in the past.

One thing I’ve found with myself is I don’t do very well deadlifting often and for volume. Ive made the most progress with my deadlift when I just don’t really deadlift, maybe once every month or two.

I might make the deadlift day a bunch of posterior chain work instead.