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Sheiko

Thanks mate. I think that is the one I've got. It has a tab for max's then volume calcs, then 29,30,31,32,37,39,40, CMS-MS, CMS-MS2, CMS-MS3 CMS MS Comp, MSIC Prep and MSIC comp.
 
Yeah I was going to do the bench only sheiko after my meet
I need a change of pace, fed up of the heavy training and it's been getting me stressed. I just want high volume, sub max and the pump
 
I do some free online consulting for a few people to build up my experience in coaching. One of them is an older dude with a desk job, I have him on a 4 day sheiko with volume similar to 37. He does very well on it indeed. He is competing this weekend, I'll let you know how it goes for him
 
First 4 weeks done and dusted. I did 37 and thoroughly enjoyed it.

Onto 30 next week.

It's such a great mental and physical challenge. Really enjoyed the first 4 weeks, and can see myself sticking with this for a while.

Sent from my GT-I9505 using Tapatalk
 
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Not questioning the choice of pressing instead of dipping in the workouts but I think it bears pointing out that the dips are in there for stretching out the pecs and shoulders, like the flies are
 
Re: accessory work, what intensity should it be done at, something easily manageable to maximise the stretch (60-80% 5RM) or max effort max stretch.
 
DREADLIFT said:
Re: accessory work, what intensity should it be done at, something easily manageable to maximise the stretch (60-80% 5RM) or max effort max stretch.
Click to expand...

They are just to get a good stretch and pump
I find 10% of my bench per hand is good for flies
Good mornings I just put 60kg on
Lunges, a pair of kettlebells in the front rack position
[MENTION=5418]Spritcha[/MENTION]; talked about this at his seminar
 
Silverback said:
Of course!

And H.I.T.
Did you know that it was actually joe Wieder, that coined that term, not Mick Jagger, like I always thought, or was that Ellington Darden?
Anyhoo, carry-on.
Click to expand...

As I mentioned, Stephen Pritchard said this in his seminar
It's also in the Sheiko book
Silly children

Oh and I actually trained Sheiko on and off for the last year. I've used it prior to every major meet I've done lol
 
0ni said:
They are just to get a good stretch and pump

I find 10% of my bench per hand is good for flies

Good mornings I just put 60kg on

Lunges, a pair of kettlebells in the front rack position


[MENTION=5418]Spritcha[/MENTION]; talked about this at his seminar
Click to expand...

10% per hand is flies isn't it. Not dips.
 
My shekio experience isn't really anything to go on.

I started doing 37 37 32 but a brutalized version that would make most sheiko fans cry.

No squats, because I cant squat at the moment.

Then I kept having to cut workouts short due to work.

First try I found hard due to being very different to how I had been training beforehand. Didn't see any pbs but no surprise with how inturrpted my training was.

Second run I used the 13 week lower volume one modified by Dave bates I think. Seems to be working well. Bench which I suck at is feeling very good.
 
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