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Thread: Sheiko

  1. #11
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    how would you lower the volume?

    i realise that it might be too much to write so just a general statement. or maybe there is a write up for a lower volume one?
    Harry






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  • #12
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    Quote Originally Posted by haz View Post
    how would you lower the volume?

    i realise that it might be too much to write so just a general statement. or maybe there is a write up for a lower volume one?
    This is an example of what I will do - this has just been taken from #29 Day 1:

    Normal program/volume:

    Monday
    Bench
    50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5
    Squat
    50% 5x1, 60% 5x2, 70% 5x5
    Bench
    50% 5x1, 60% 5x1, 70% 4x4
    Flies
    10x5
    Good mornings
    5x5


    Changed/lower volume:


    Monday
    Bench
    50% 5x1, 60% 4x1, 70% 3x1, 75% 3x3


    Squat
    50% 5x1, 60% 5x1, 70% 5x3


    Bench
    50% 5x1, 60% 5x1, 70% 4x2


    Flies
    10x3


    Good mornings
    5x5

    Etc etc - Changes are in BOLD

    Now some ppl change the %'s, some ppl will change the whole breakdown of sets/reps - Normally all i'll do is just knock off a few sets.


    What I would like to point out that is REALLY important and some ppl have been caught out with this - All sheiko SETS/REPS are written backwards -


    I.E


    Bench


    50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5


    = 1 x 5 @ 50%, 2 x 4 @ 60%, 2 x 3 @ 70%, 5 x 3 @ 75%


  • #13
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    Anything else that may have been contributing to that huge strength increase at such a light BW joel?
    Bigger Faster Stronger


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    Quote Originally Posted by NPR View Post
    Anything else that may have been contributing to that huge strength increase at such a light BW joel?
    If anything mate I would say hes eating - very strict with his eating - ALOT ALOT of red meat, 1kg + a day.

    + this is the 1st time Matt has ever had a structured training planning - last yr he was 90kgs + and pretty much training like a bodybuilder with a mix a max effort - hes best lifts at 90kg in comp was
    260(with knee wraps)/160/285 and I honestly think now with have structured things more and he diet is cleaner the gains are coming faster - training weight Matt normally sits around 80-82kgs - his comp weight will be 72-75kgs.

    We are hoping to go something like so at nationals -
    230-240 (no knee wraps)/150-160/270-280 in the 75's


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    To further add to Joels comments, becoming more efficient at the lifts adds to your total quickly as well..for example when I started focussing on the powerlifts I had ok strength and ok form, my raw lifts were 212.5/140/220 and bw around 92kgs (from memory) following my first sheiko prep cycle my lifts were 240/155/255 and BW 0f 96kgs.


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    For a long time now I"ve watched a lot of a lot of people writing about how great Sheiko is. Although i've not tried it, based on reviews & the basic template, i'd encourage #27 to a newer person to strength training.

    There's somethin' i don't understand though. What role do lunges, flyes & abdominal training play ? Is it a bit of variety? For the purpose of mainly hypertrophy, or something else?


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    Last edited by macmad; 26-10-2010 at 06:42 PM. Reason: deleted by user


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    matts putting his success down to food intake, said he hasnt missed a meal and is eating lots.. smashes the red meat!
    Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg
    All lifts 100% raw


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    Markos has been aweful quiet on this one...


  • #20
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    Quote Originally Posted by brendon View Post
    matts putting his success down to food intake, said he hasnt missed a meal and is eating lots.. smashes the red meat!
    This is correct - hes like a bodybuilder when it comes to food lol.

    Think he ate about 3kgs of steak on Origin night lol.



    In regards to the flys, Lunges and ab work - As Macmad said - flys are a stretching movement - they are to be done light. Lunges - I have also heard the same as Macmad said, abs will only be done a few times during the training cycle - I think its also good to do some direct ab work within your training - even tho your hitting the compounds hard every session.


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