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Post by pritchard on May 28, 2013 17:56:55 GMT 10
By jacking up you mean increased %?
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Deleted
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Post by Deleted on May 28, 2013 20:33:36 GMT 10
Joel and Steve. I've started running CMS 1 due to some sort of deathwish. Having had a look at my available time I can either run it CMS-1>CMS-2>CMS-3(minus a week)>CMS-Comp or CMS-1>CMS-2>CMS-1>CMS-Comp. Should I make any adjustments as a 90kg lifter or am I "small" enough? I just went and looked at my spreadsheet to see what that entails. Have fun with that. What's your address so I can send flowers to your wife for her loss?
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Post by pritchard on May 28, 2013 20:46:40 GMT 10
I hit a wall in week 3 and it hurt
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Post by pritchard on May 28, 2013 21:15:07 GMT 10
Ben- check out the Fedorenko prep cycle I just posted up. He was one of the bigger Sheiko lifters at 110kg. If you likey I have more.
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Post by BenchPolkov on May 28, 2013 22:27:37 GMT 10
By jacking up you mean increased %? Yeah, I'd always end up at 90-95% no matter the program recommendation.
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Post by BenchPolkov on May 28, 2013 22:28:26 GMT 10
By jacking up you mean increased %? Yeah, I'd always end up at 90-95% no matter the program recommendation.
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Post by jrd on May 29, 2013 17:24:56 GMT 10
Joel and Steve. I've started running CMS 1 due to some sort of deathwish. Having had a look at my available time I can either run it CMS-1>CMS-2>CMS-3(minus a week)>CMS-Comp or CMS-1>CMS-2>CMS-1>CMS-Comp. Should I make any adjustments as a 90kg lifter or am I "small" enough? I'm not sure- you will find out soon enough! I have seen plans for really small guys like Kazakov, he is doing a crazy amount of volume. The bigger guys like Fedorenko (110kg) do less volume, but higher intensity.
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Post by jrd on May 29, 2013 17:25:52 GMT 10
Belyaev is 90-100kg and does a lot of volume (~400 lifts per week), but he is also using drugs.
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Post by BenchPolkov on May 29, 2013 19:04:40 GMT 10
Belyaev is 90-100kg and does a lot of volume (~400 lifts per week), but he is also using drugs. I've seen some of Belyaev's programs. I'd prefer to keep my anus as intact as possible personally.
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Post by jrd on May 30, 2013 14:23:47 GMT 10
LOL
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jj80
New Member
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Post by jj80 on Jul 10, 2013 0:52:57 GMT 10
Is Sheiko a good idea when trying to cut weight? I want to drop down to sub 15% bodyfat again (a fair way off).
I cant do a full 3 lift program so I was going to try one of El Freako's adaptions for bench (with some other upper body stuff for balance).
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Post by pritchard on Jul 10, 2013 8:53:36 GMT 10
you can do it, but you wil probably need to adjust the loads if things get hard (they can when you drop weight).
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Post by battler on Jul 10, 2013 11:17:40 GMT 10
Depends on what diet and how heavy you're lifting. I've cut a few kgs of fat on 2x Sheiko #37-#32 cycles and I could actually add more weights than prescribed. I'm lifting loser weights though so that helps too. If you're cutting through clean eating, it's doable. If you're cutting through calorie reduction, it's gonna be a mighty struggle. Best to leave the caloric deficit stuff for off season, although if you're ok with very small fat loss / small deficit then you should do fine. Take BCAA + Creatine before training, that helps a lot.
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gp
MSIC
Posts: 1,189
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Post by gp on Jul 10, 2013 12:19:54 GMT 10
Like battler, my body composition has improved simply by doing Sheiko. The workload is a lot higher and you need fuel to recover properly. But I've found that without changing anything about my diet, my bodyweight has stayed more or less the same +/-2kg and I've lost fat. I haven't been eating cleanly either.
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Post by davies on Jul 13, 2013 13:02:01 GMT 10
So this has been my first real run through of sheiko. I just had a question about what to do after skills test.
I am using the Dave Bates 12 week template posted on here. I PB'd by 5 kilos in squat and dead during skills test. Am i supposed to continue with the same starting maxes and finish off the program, or should i use the new maxes to base the percentages off for the last 4 weeks... i dont currently have a meet to peak for at the end of the cycle, but will test again anyway.
Interested in your feedback. Cheers.
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