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Sheiko
Zoot
load-bearing member
Got my first results in today. Like many, I was skeptical about the low percentages, so I treated my first crack at #29 pretty seriously. I didn't omit, substitute or miss a rep in the 4 weeks. My only sin was to throw in a couple of extra reps here and there and bump up the reference 1RMs by a smidgen when I was halfway through.
Today I only tested bench, 'cos everybody was telling me not to test anything at all, and also I know that it kills me for days if I test 1RMs for squats and deadlifts. And technically, I didn't even test a bench 1RM today (to keep Kaz and Wingman happy
)
Starting point: 2 paused reps at 140kg
End of Sheiko #29: 3 paused reps at 145kg
Very happy with this, because my bench hadn't noticeably moved for 8 months prior to this.
And also, a 6-month-old glute injury seems to have pretty much healed up over the same 4-week timeframe.
Other factors:
Age: 43
Break between Sheiko #29 and testing my bench: 3 days
Supplements taken during Sheiko #29: Protein shakes after every session + Magnesium and Vitamin C when I remembered. Craze PWO (but only three times, in week 3 from memory). No creatine, BCAAs etc.
Can't extrapolate 1 lifter's experience to everybody of course, but it's at least an extra anecdotal datapoint for anybody who might be interested
Today I only tested bench, 'cos everybody was telling me not to test anything at all, and also I know that it kills me for days if I test 1RMs for squats and deadlifts. And technically, I didn't even test a bench 1RM today (to keep Kaz and Wingman happy
)Starting point: 2 paused reps at 140kg
End of Sheiko #29: 3 paused reps at 145kg
Very happy with this, because my bench hadn't noticeably moved for 8 months prior to this.
And also, a 6-month-old glute injury seems to have pretty much healed up over the same 4-week timeframe.
Other factors:
Age: 43
Break between Sheiko #29 and testing my bench: 3 days
Supplements taken during Sheiko #29: Protein shakes after every session + Magnesium and Vitamin C when I remembered. Craze PWO (but only three times, in week 3 from memory). No creatine, BCAAs etc.
Can't extrapolate 1 lifter's experience to everybody of course, but it's at least an extra anecdotal datapoint for anybody who might be interested
Last edited:
Timeah
Captain Kunce
nice work zoot.
i'm up to day 2 of week 4 here myself on #29.
VERY keen to test Something, lol.
bench feels good lately. very good. looks like you gained 6-7kg on the bench eh. 1rm of a paused 3rm usually comes in at up to 10% over for me, but differ's for everyone obviously. from what seems like 145kg for 1, you could be looking at 155-160. in 4 weeks.
personally i'd be happy with 5% for bench. 2-3 % across all 3.
with states in 9 days, i wont be testing nothing til then though.
i'm up to day 2 of week 4 here myself on #29.
VERY keen to test Something, lol.
bench feels good lately. very good. looks like you gained 6-7kg on the bench eh. 1rm of a paused 3rm usually comes in at up to 10% over for me, but differ's for everyone obviously. from what seems like 145kg for 1, you could be looking at 155-160. in 4 weeks.
personally i'd be happy with 5% for bench. 2-3 % across all 3.
with states in 9 days, i wont be testing nothing til then though.
strong enough?
Member
I'm the same with bench as you Timeah.
I've found:
3RM is 90% of 1RM, 2RM is 95% of 1RM
Pausing for a second takes off 5%
Pausing for 3 seconds takes off 10%
So, using the above
Paused 3RM = 90% of paused 1RM
Touch and go 2RM = paused 1RM
Touch and go 3RM = 95% of paused 1RM
I use this guide to kind of predict progress as I'm going.
PS As I've been training paused bench and getting better at it, the numbers are getting closer together. My paused bench used to equal my touch and go 3RM.
I've found:
3RM is 90% of 1RM, 2RM is 95% of 1RM
Pausing for a second takes off 5%
Pausing for 3 seconds takes off 10%
So, using the above
Paused 3RM = 90% of paused 1RM
Touch and go 2RM = paused 1RM
Touch and go 3RM = 95% of paused 1RM
I use this guide to kind of predict progress as I'm going.
PS As I've been training paused bench and getting better at it, the numbers are getting closer together. My paused bench used to equal my touch and go 3RM.
Last edited:
Spritcha
New member
yeah its precisely that kind of info that enables you to transistion from sheiko to RTS with a sheiko template.
Timeah
Captain Kunce
yeah cool.
i got a bit impatient on tuesday night (week 4-day 1) and upped the weight for the final set of bench from 80kg x 4 to 85kg and paused 5 reps. i think i would have had 3 in the tank... previous pb was 102.5kg paused and 105kg tng. feeling very confident that ill better both in 9 days...
i got a bit impatient on tuesday night (week 4-day 1) and upped the weight for the final set of bench from 80kg x 4 to 85kg and paused 5 reps. i think i would have had 3 in the tank... previous pb was 102.5kg paused and 105kg tng. feeling very confident that ill better both in 9 days...
strong enough?
Member
The above figures for me all assume an RPE of 10. I've figured out roughly how RPE 8-10 correlates as well, but only for bench, where my technique is a lot more solid. With squat and deadlift it goes a little out the window.
kaz
iLift
I PB'd on bench as well.
While I didnt test my 1RM, I upped the weights in the last set and doubled my current national title 57.5kg x 2 @ 56kg bodyweight. I also pushed out 1.5 x 60kg paused bench and I reckon I'd have it in me if not for so many reps prior to attempt!
Im glad I can do Sheiko cycles, I honestly thought it had me beat but I beat it.
Unfortunately I wont get ACT or NSW states weekends off work so a little annoyed I wont get to compete this side of my Holiday. Will keep up the bench 3 x weekly but going to enter into maintenance mode. I am definately going to test my 1RM's for deadlift and squat this weekend.
While I didnt test my 1RM, I upped the weights in the last set and doubled my current national title 57.5kg x 2 @ 56kg bodyweight. I also pushed out 1.5 x 60kg paused bench and I reckon I'd have it in me if not for so many reps prior to attempt!
Im glad I can do Sheiko cycles, I honestly thought it had me beat but I beat it.
Unfortunately I wont get ACT or NSW states weekends off work so a little annoyed I wont get to compete this side of my Holiday. Will keep up the bench 3 x weekly but going to enter into maintenance mode. I am definately going to test my 1RM's for deadlift and squat this weekend.
kaz
iLift
Spritcha
New member
I PB'd on bench as well.
While I didnt test my 1RM, I upped the weights in the last set and doubled my current national title 57.5kg x 2 @ 56kg bodyweight. I also pushed out 1.5 x 60kg paused bench and I reckon I'd have it in me if not for so many reps prior to attempt!
Im glad I can do Sheiko cycles, I honestly thought it had me beat but I beat it.
Unfortunately I wont get ACT or NSW states weekends off work so a little annoyed I wont get to compete this side of my Holiday. Will keep up the bench 3 x weekly but going to enter into maintenance mode. I am definately going to test my 1RM's for deadlift and squat this weekend.
Sounds like you are going well!
