Page 1 of 91 1231151 ... LastLast
Results 1 to 10 of 905

Thread: Sheiko

  1. #1
    I have Ep1c Calendar kunce

    Array
    Rugby88's Avatar
    Join Date
    Aug 2009
    Posts
    12,407
    Mentioned
    29 Post(s)
    Tagged
    0 Thread(s)

    Default Sheiko

    Link to excel sheets
    http://medlem.spray.se/damienthorne/Sheiko.htm

    Yo a few ppl have asked me about Sheiko and how I run the programs etc etc - So I thought I would just post up a thread.

    Now what I will normally do is run #29, then #37 - and then have a deload week.

    I feel that #29 is a good program to run off if your a beginner after something like 5 x 5 - that is a normal progression I will have for a beginner - 5 x 5, #29 (sometimes lower the volume/if so I may run a full 29 plan straight after the low volume 29 and then seeing how the person is going I will run #37 for them)

    Now for someone just starting out on the programs the only thing I will change is some of the volume - I will NOT change any of the exercises at all. If its someone who is a competitive PLer then I may work into the program some exercises that will be more focused on weakness - i.e For Matt Middleton leading upto the nationals I have him running a variation of Sheiko but I have added board pressing into the day 1 training and also speed bench into Day 3 - sometimes he may do speed pulls instead but maybe only once during a 4 week training cycle.

    We just finished #29 and running onto 37 now - I have also changed the accessories abit and added in abit more rear delt/delt work.

    Also mate will do some GPP (prowler) on Saturday (weights - Mon,Wed,Fri)

    What I have done with his comp prep is deload after every 4 week training cycle just so we have no chance of over-training - the basic breakdown has been this:

    - Albury comp
    - Week off
    - #29 - 4 weeks
    - Deload
    - #37 - 4 weeks
    - Deload
    - 5 week prep program

    Iam using the 5 week prep program for Matt this time because Blake used it leading upto Albury and I felt it brought Blake in fresh/strong and ready to go - the volume will drop of course during the prep program - and again I will decide what/if anything will change during the 5 weeks leading upto the nationals.

    Matt isn't the only person running Sheiko - I have acouple of other guys running variations of it atm!

    Some of the results after 4 weeks:

    Albury comp squat: 210kgs - Matt did 6 reps with 200kgs the other night.

    Albury comp bench: 130kgs - Matt did 140 x 3 last night.

    Albury comp deadlift: 260 - 250 x 3 last week.

    Pleased with everyones results!

    Here are the programs if anyone is keen:

    #29 - THE PROVISIONAL MONTHLY PLAN - 1

    #37 - Sheiko 37

    5 week prep program - 5 week Comp cycle
    Last edited by kaz; 14-03-2013 at 09:15 PM.
    Broscience - They've done studies you know, 60% of the time it works all the time....

    "It's the rare individual who lets themselves be steered by what they feel is their own passion" Dave Tate





  2. __________________

    Ausbb Sponsors
    littleblokefitness new and used home gym and fitness equipment at great prices
    Iron Tanks Apparel Gym & Fitness Apparel
    BioFlex Nutrition Bioflex Nutrition, Australia's Purest Supplements
    Bulk Nutrients 100% Pure bulk Nutrients
    Flex Fitness Equipment fitness Equipment Specialists | warehouse direct
    Iherb code : code ZSG863 iHerb.com - Vitamins, Supplements Natural Health Products

  • #2
    Active Member

    Array

    Join Date
    Oct 2009
    Location
    ACT
    Posts
    1,174
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    i did a 5 week comp prep program just finished a couple weeks ago and i made some gains on it and now feel the strongest ive ever felt. It seems like a lot of work and it was at frist but got used to it and i reckon they are pretty good.
    Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg
    All lifts 100% raw


  • #3
    Active Member

    Array
    haz's Avatar
    Join Date
    Aug 2009
    Location
    Sydney
    Posts
    1,416
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    why do you think skeiko works so well?

    i heard that the workouts take a long time?

    thanks for posting this thread as well. its good to hear about different programs.
    Harry



  • #4
    Super Member

    Array
    jonnie_sfw's Avatar
    Join Date
    May 2010
    Posts
    581
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Basically Sheiko works so well as it was researched and tested on 0000's of Russian athletes...

    The research found that for most beginner and intermediate lifters the most effective way of building strength is through building volume. Volume will build muscular strength, but most importantly it will reinforce the motor patterns, building neural efficiency and technical excellence. It is here that lifters will build the greatest gains initially. The anecdote used is that of a new lifter. A newbie to the gym will experience incredible strength gains in the first 6-8 weeks of training. Many believe that this is due to muscular growth prompted by new stimulus. While muscular growth occurs, the research (muscle biopsy, for example) showed that it was not as significant as many assumed. The major gains are made through building motor patterns which increase neural/muscular efficiency, which results in greater power output.

    The realization that follows is that training the movement can be more productive than training the muscles- by this I mean an emphasis on the powerlifting movements, instead of focusing on muscle groups will prioritize what builds optimal strength.


  • #5
    I have Ep1c Calendar kunce

    Array
    Rugby88's Avatar
    Join Date
    Aug 2009
    Posts
    12,407
    Mentioned
    29 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by haz View Post
    why do you think skeiko works so well?

    i heard that the workouts take a long time?

    thanks for posting this thread as well. its good to hear about different programs.
    I can't pin point why its so good - but I think the mix of volume + smashing squat/bench/dead nearly every session has something to do with it lol - thats a very simple way of looking at it but I feel they are the 2 key areas of the program.

    The workouts normally take anywhere from 1 hour/15 mins - 1 hour/30 mins - of course you don't want to smash through it - you need your recovery time - but if your focused and in the gym to train then normally takes about the times above.

    All good mate!


  • #6
    Super Member

    Array
    jonnie_sfw's Avatar
    Join Date
    May 2010
    Posts
    581
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by PowerSports View Post
    The workouts normally take anywhere from 1 hour/15 mins - 1 hour/30 mins - of course you don't want to smash through it - you need your recovery time - but if your focused and in the gym to train then normally takes about the times above.

    All good mate!
    That's RAW times...with equipment it can take anywhere from 2.5 - 3hrs


  • #7
    macmad
    Guest

    Default

    deleted by user
    Last edited by macmad; 26-10-2010 at 06:41 PM. Reason: deleted by user


  • #8
    I have Ep1c Calendar kunce

    Array
    Rugby88's Avatar
    Join Date
    Aug 2009
    Posts
    12,407
    Mentioned
    29 Post(s)
    Tagged
    0 Thread(s)

    Default

    Hey mate - just wondering why feet in the air?

    Sometimes I will cut the lunges out and add in box jumps - depending on the person.


  • #9
    Anonymous User

    Array

    Join Date
    Mar 2010
    Location
    Melbourne, Victoria
    Posts
    5,843
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Sheikos work is very interesting, I have always thought motor learning is crucial even for max effort lifts and the westside template of changing the main exercise so frequently and not doing the main lift that often was taking away from that. Though at elite levels I suppose the potential to improve your technique is limited but it still happens it just needs more work. Since I have not had the method explained to me by Louie he could believe you get more benefit from weakness training than motor learning at such a world class level.

    What's the reasoning for a lot of partial
    deads in the program over the full movement?
    Posted via Mobile Device


  • #10
    macmad
    Guest

    Default

    deleted by user
    Last edited by macmad; 26-10-2010 at 06:41 PM. Reason: deleted by user


  • Page 1 of 91 1231151 ... LastLast

    Tags for this Thread

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •