DREADLIFT
Member
Thats the plan, but my deadlift is way ahead of my squat and bench.
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Sheiko
Thats the plan, but my deadlift is way ahead of my squat and bench.
Bench Polkov
SIR BENCHALOT
0ni
Registered Rustler
Build up the thighs with plenty of high volume on front squats
For bench, if you have long forearms compared to your humerus, move grip out and build up your chest with close grip benching and light chest flies. Kinda the mistake I made, I was stronger with a closer grip because my chest sucks, but it turns out I just need to move grip out and actually develop a chest lol. Don't ignore the other muscles though.
If you don't have these levers then I don't know because I've not had to deal with it. Freako does a shitload of triceps work- but he has also said "fuck the triceps, concentrate on the chest" a few times I believe- or at least in the past. Who knows, I don't really care lol
Bench Polkov
SIR BENCHALOT
I'm not sure it was fuck triceps, I think it was bench more. As opposed to all those people who just concentrate on lockout work instead of straight benching.
I do a shit-tonne of tricep work, but I do a shit-tonne more benching.
I do a shit-tonne of tricep work, but I do a shit-tonne more benching.
0ni
Registered Rustler
What is good for chest, in your opinion?
At the moment I am doing BB style close grip bench and close grip incline bench (shoulder width). Then for chest I'll do 5x10 light pec flies for the stretch like in Sheiko. Do you think this is adequate?
jzpowahz
Well-known member
Just wondering how people who run sheiko long term deal with planned breaks (holidays)? I understand that the benefits come from the accumulated fatigue as well as specificity so re the accumulated fatigue mainly if you were to have a 3 week training break would you just pick up where you left off and hope for the best or what?
I realise this is probably majoring in the minors but I am curious.
I realise this is probably majoring in the minors but I am curious.
Just wondering how people who run sheiko long term deal with planned breaks (holidays)? I understand that the benefits come from the accumulated fatigue as well as specificity so re the accumulated fatigue mainly if you were to have a 3 week training break would you just pick up where you left off and hope for the best or what?
I realise this is probably majoring in the minors but I am curious.
I'd restart a new training cycle personally.
0ni
Registered Rustler
Just wondering how people who run sheiko long term deal with planned breaks (holidays)? I understand that the benefits come from the accumulated fatigue as well as specificity so re the accumulated fatigue mainly if you were to have a 3 week training break would you just pick up where you left off and hope for the best or what?
I realise this is probably majoring in the minors but I am curious.
I personally would run a brutally high volume program for the 4 weeks leading up to the holiday
strong enough?
Member
What Adam said. You might even need 1-2 weeks of conditioning before getting back into it, depending on how you personally cope with breaks.
I recently had a forced 3.5 week layoff. Coming back was not fun, and I came back with linear progression, not the sheiko cycle I was forced to stop early. Lost a lot of strength.
I recently had a forced 3.5 week layoff. Coming back was not fun, and I came back with linear progression, not the sheiko cycle I was forced to stop early. Lost a lot of strength.
Bench Polkov
SIR BENCHALOT
I do a lot of flies as prescribed but also do various press variations such as incline or db work. I run a 5 day cycle and mainly do hypertrophy chest work on my 2nd day with is meant to be mainly assistance work anyway. So that plus flat benching 4x a week keeps me going well enough in the chest department.
Bench Polkov
SIR BENCHALOT
Just wondering how people who run sheiko long term deal with planned breaks (holidays)? I understand that the benefits come from the accumulated fatigue as well as specificity so re the accumulated fatigue mainly if you were to have a 3 week training break would you just pick up where you left off and hope for the best or what?
I realise this is probably majoring in the minors but I am curious.
Yeah if you have a long lay-off I'd start a new training cycle. I personally also take 0ni's approach by upping the intensity/volume of my final couple of weeks so that my body technically needs longer to recover anyway and I can hope to maintain some decent strength.
Knock your maxes back significantly when you return to training but you should be able to up them slowly by feel and in a few weeks be back to your previous training maxes.
Bench Polkov
SIR BENCHALOT
0ni
Registered Rustler
I'll take some videos next time I train bench (Saturday)
The old videos are useless because my technique and mobility has changed
I know I have tight hip flexors and that needs working on.
I am doing light bench today I'll try and get a video but it won't be heavy
Spritcha
New member
Dips are a great addition, as are incline or db bench.
Bench Polkov
SIR BENCHALOT
Yeah, I also do dips 2-3x per week.