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Post by jrd on Apr 29, 2013 9:10:51 GMT 10
Some Sheiko newbie questions: (I'm starting #29 on Mon) * Deadlift from Boxes: due to lack of equipment, these will probably be rack pulls - but .. is it possible to do regular DL's from floor instead? Rack Pulls are no problem, just wondering though .. * (I didn't want to be that guy, but it seems like I'm going to be) The assistance selection, understandably not the most important factor - but was interested in the guidelines that can / or are to be followed when running Sheiko. Is there much leeway ? Rack pulls are fine. The bar should be below the knee though. With the assistance work, I believe that most of the exercises chosen (flyes, GMs etc.) are there to stretch the muscle groups after the main lifts. There should be good reasoning for replacing something.
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Post by kinetic on Apr 29, 2013 18:14:03 GMT 10
Some Sheiko newbie questions: (I'm starting #29 on Mon) * Deadlift from Boxes: due to lack of equipment, these will probably be rack pulls - but .. is it possible to do regular DL's from floor instead? Rack Pulls are no problem, just wondering though .. * (I didn't want to be that guy, but it seems like I'm going to be) The assistance selection, understandably not the most important factor - but was interested in the guidelines that can / or are to be followed when running Sheiko. Is there much leeway ? Rack pulls are fine. The bar should be below the knee though. With the assistance work, I believe that most of the exercises chosen (flyes, GMs etc.) are there to stretch the muscle groups after the main lifts. There should be good reasoning for replacing something. Thank you for your response - much appreciated. I've picked up a couple of milk carton/containers, to use as blocks - which i'll reinforce with something if needed, see how it goes. I'll be keeping the assistance work roughly the same, just some minor changes/additions etc. based on my performance/condition on the given day. One of my DB's is broken, so doing flyes is a little hazardous - but I can do some Ring Flyes on non-Sheiko/conditioning sessions, which may/may not suffice.
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Post by jrd on Apr 29, 2013 22:20:33 GMT 10
Milk crates are probably too high. We usually use two bumper plates, around 4" in total height. Seems about right.
Push ups are a good substitute for the flyes.
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Post by kinetic on Apr 30, 2013 15:49:40 GMT 10
Bummer, I'm a bit over 6'5 though - so the bar will be sitting lower than the knee, possibly around mid shin (i'll have a better idea when I Deadlift tomorrow - wed). Will that do ?
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Post by jrd on Apr 30, 2013 15:53:55 GMT 10
Yeah mid-shin is about right.
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Post by kinetic on Apr 30, 2013 15:57:32 GMT 10
Sweet, thanks again !
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edzo
New Member
Posts: 42
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Post by edzo on May 4, 2013 15:49:01 GMT 10
All questions are welcome. Us Sheiko nerds love to share the badfun love. I'm about to start the prep/base program, thinking being a base program starting the sheiko foundation? Am I thinking on the right track?
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edzo
New Member
Posts: 42
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Post by edzo on May 4, 2013 15:54:17 GMT 10
One of my DB's is broken, so doing flyes is a little hazardous - but I can do some Ring Flyes on non-Sheiko/conditioning sessions, which may/may not suffice. Hey mate, I some time use just a plate for flyes, which is a cool challenge and different or if you have them KB's. Just a thought?
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Post by jrd on May 4, 2013 20:21:46 GMT 10
All questions are welcome. Us Sheiko nerds love to share the badfun love. I'm about to start the prep/base program, thinking being a base program starting the sheiko foundation? Am I thinking on the right track? Which prep cycles are you talking about? There are several around.
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edzo
New Member
Posts: 42
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Post by edzo on May 4, 2013 20:33:41 GMT 10
I'm about to start the prep/base program, thinking being a base program starting the sheiko foundation? Am I thinking on the right track? Which prep cycles are you talking about? There are several around. CMS and MS, does that sound right?
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Post by jrd on May 4, 2013 21:09:30 GMT 10
What are your best lifts? What bodyweight and how long have you been lifting for?
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edzo
New Member
Posts: 42
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Post by edzo on May 4, 2013 21:19:18 GMT 10
Current best lifts 230kg x 3 squat, 180kg x 3 bench unsure on DL but 220kg would be conservative. Body weight currently 107ish kg and lifting 20+ years, 2 years WSB.
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Post by jrd on May 4, 2013 21:30:11 GMT 10
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edzo
New Member
Posts: 42
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Post by edzo on May 4, 2013 22:26:00 GMT 10
Thanks mate, I'll give it a crack. Dont suppose there is a excel spread sheet for it?
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Post by davies on May 5, 2013 20:04:57 GMT 10
jrd, i've been working with 5/3/1 for almost two years now and have had good results from it, things have invariably started to slow down and i'm looking to move toward a more PL style template. Im interested in the one you posted above. But i tried sheiko about 9 months ago ran #29 twice and had a horrible experience as i was not nearly used to the volume, and didn't even make it through the 8 weeks. Do you think i could run this without doing the second rotation of the opening exercise, or should i just nut up and do it. I'm sure i answered my own question but thought id ask anyway since it seems nearly everyone on here has had a great deal more experience with sheiko than i.
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