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Sheiko

Hanging for deload week!
I do really enjoy Sheiko.

When doing blocks back to back (37 & 37) is there a recommended amount kg increase on 1rm?
Also when doing back to back, no deload in between?
 
kaz said:
Hanging for deload week!
I do really enjoy Sheiko.

When doing blocks back to back (37 & 37) is there a recommended amount kg increase on 1rm?
Also when doing back to back, no deload in between?
Click to expand...

No deload, and I think as a general rule you leave your maxes the same. I have increased mine when I ran longer cycles though.
 
the first times you run through you probably shouldn't increase maxs- but if you get to week 4 and the 85% and 80% sets all move fairly comfortably you might be able to add some. There are a few ways to do this- either add to the 1rm or just at to the top sets. Sheiko himself says when it gets easy the first set is either to add a set or add reps- which increases volume- but understand that adding reps is better for building capacity and strength endurance, whereas sets will increase overall volume- or you add weight- which increases loading. I normally add loading- but only for a few sets with the top work sets.
 
I'm the same. If I've hitting a few doubles or triples that are super easy then I just add a little more weight each set.
 
adding a little weight is safer than adding volume.
If I have 6 sets of 3 I will always do the first set as written then move up in small increments until it feels right. I think if you are going to push the weight up in 37 the place to do it is in week 4 day 1. That session is supposed to be hard.
 
Dave Bates has a 3% increase in between cycles in some of his training regimes.
They are generally considerably lower volume though
 
I put my deadlift and Bench 1RM's higher than actual...... might leave them were they are for the next block....:eek:
 
The ideal length is 12-16weeks- any longer and you will need to retest. If you run 16weeks I'd be inclined to do something funky to the volume. It's normal to add a set the 2nd or 3rd time through a prep cycle.
 
ah ok
Explaining my above comment, the hardest part is from the floor right? It just seems like an odd exercise to pick unless you're doing them from tiny boxes
 
Make sure you check your form so you can try to mimic the top part of the lift. It's easy to start using a technique that doesn't mirror your comp technique. Yeah upper back smash-o-rama!
 
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