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Powerlifting
 
2000 Raw Total @ 242 @ 22 Years Old
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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

This is my friend Kade Weber.



I wanted to post this video because it's some of the best lifting I've ever seen, and at 22 years old he's 80lbs off the all time record.

I know Kades personal story because I was there for a lot of it. He started lifting around 15 years old, and my friend Anton saw potential in him. Anton was a very smart guy and gave Kade sheiko programs and Kade just did what he was told to do because Anton was the strongest guy in the gym. so for years, he just did the powerlifts over and over, not bothering with fluff and fancy exercises. He started around 170 pounds.

I met Kade in 2008-09 and we were about the same for a few years, we'd train together and push each other. But I wanted to do my own thing, try strongman, yadda yadda, and Kade would just do what his coaches told him.

Fast forward to 2010 Kade squats 585 for the first time, and used the peaking program Russian power that his coach Willie Albert put him on, he missed a 700 deadlift at the knees. He's 242 now.

2011 he goes about 640-450-750

2012 he goes 700-500-800 with an 800x3 pull in the gym.

I've learned all about Kades training, and now I'm doing what he did to get where he is, I sincerely wish I would have started a lot sooner.

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6804

What does a typical non-peaking training week look like for him?

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DaveForner
Level

Join date: Jan 2008
Posts: 705

That's insane. Amazing, thanks for sharing that. Really just goes to show what simple programming and lifting can do for an individual.

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BLUE
Level 1

Join date: Dec 2002
Posts: 99

Wow, that squat was deep!! Good job!

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samoth2
Level

Join date: Jun 2010
Posts: 1111

Very smooth lifting. It'll be interesting seeing how far he can push it.

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Reed
Level

Join date: Jan 2010
Posts: 4434

I have been contemplating giving Westside a break and running a training cycle of Sheiko... and I am pretty sure after seeing this I have become motivated enough to do it right after Christmas.

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Reed
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Join date: Jan 2010
Posts: 4434

I have been contemplating giving Westside a break and running a training cycle of Sheiko... and I am pretty sure after seeing this I have become motivated enough to do it right after Christmas.

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csulli
Level 1

Join date: May 2012
Posts: 7537

Larry10 wrote:
used the peaking program Russian power that his coach Willie Albert put him on


What is this exactly? I'm familiar with Sheiko, but I'm quite curious what this peaking program looks like.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

samoth2 wrote:
Very smooth lifting. It'll be interesting seeing how far he can push it.


right now we all think 800/600/900 ... he's amazingly injury free, and can retain gains like no one I've ever seen, plus he simply has no ego and lets himself rest.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

csulli wrote:
Larry10 wrote:
used the peaking program Russian power that his coach Willie Albert put him on


What is this exactly? I'm familiar with Sheiko, but I'm quite curious what this peaking program looks like.


check this out man.

http://www.joeskopec.com/ruspe...

Basically you take your 80% and build from 6 sets of 3 to 6x6, then you go 85% for 5x5, 90 for 4x4, 95 for 3x3, 100% 2x2, 105% 1x1

I've tried it twice and burned out, the only way I can make it through is to lower my squat and deadlift max at least 20lbs, bench is fine though.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

Reed wrote:
I have been contemplating giving Westside a break and running a training cycle of Sheiko... and I am pretty sure after seeing this I have become motivated enough to do it right after Christmas.


Sheiko is voodo man. It looks so light that I never wanted to do it, but it's so much volume you're exhausted. Every set cuts off right before you really get tired, so you can always strive for perfect technique.

Let me know if you start and I'll let you know a good order to do the programs. I've got a good spreadsheet you just put your maxes in and it tells you what to do.

cheers

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mmatt
Level 1

Join date: Jan 2010
Posts: 1069

Larry10 wrote:
Reed wrote:
I have been contemplating giving Westside a break and running a training cycle of Sheiko... and I am pretty sure after seeing this I have become motivated enough to do it right after Christmas.


Sheiko is voodo man. It looks so light that I never wanted to do it, but it's so much volume you're exhausted. Every set cuts off right before you really get tired, so you can always strive for perfect technique.

Let me know if you start and I'll let you know a good order to do the programs. I've got a good spreadsheet you just put your maxes in and it tells you what to do.

cheers


I know I didn't write the original post, but I'm interested in info you have about Sheiko.

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DaveForner
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Join date: Jan 2008
Posts: 705

mmatt wrote:
Larry10 wrote:
Reed wrote:
I have been contemplating giving Westside a break and running a training cycle of Sheiko... and I am pretty sure after seeing this I have become motivated enough to do it right after Christmas.


Sheiko is voodo man. It looks so light that I never wanted to do it, but it's so much volume you're exhausted. Every set cuts off right before you really get tired, so you can always strive for perfect technique.

Let me know if you start and I'll let you know a good order to do the programs. I've got a good spreadsheet you just put your maxes in and it tells you what to do.

cheers


I know I didn't write the original post, but I'm interested in info you have about Sheiko.


I won't intrude on Larry10 here, still ask and PM him about Sheiko, but I'm running Sheiko now, and have been for several months, so stop by my log if you want to see it in action!

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

Hey Dave, go right ahead and intrude, you're not going to hurt my feelings and I'll likely learn something

mmatt - what info are you looking for specifically? if you're looking to try the program, google sheiko 29 and find a good english version, start with that and get ready to have your head blown off, it looks light, but man is it difficult.

If you have any other questions feel free to ask at any time.

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mmatt
Level 1

Join date: Jan 2010
Posts: 1069

Mainly how to progress with the programs.

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samoth2
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Join date: Jun 2010
Posts: 1111

mmatt wrote:
Mainly how to progress with the programs.


The "standard" progression seems to be 29-37-32 with a meet at the end of 32. That's what I was recommended when I started doing Sheiko.

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DaveForner
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Join date: Jan 2008
Posts: 705

My opinion is that 29 is junk unless you're brutally under trained and have zero work capacity. Actually, you should probably start there if you aren't used to lots of frequency and volume. That being said, I haven't really analyzed which program is best for which lift. 29 might very well be good for a certain lift (eg deads)

I've run 29-30-31-32 and I'm in the middle of running 37-30-32.

I'm not a huge fan of running the full 32. The first week is a test week (skills evaluation). If you think you can benefit from it, then do it. I prefer just doing the last two or three weeks of 32 instead of the full four.

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DaveForner
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Join date: Jan 2008
Posts: 705

mmatt wrote:
Mainly how to progress with the programs.


Do you mean what order, or how to increase training maxes, when to rest, etc?

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mmatt
Level 1

Join date: Jan 2010
Posts: 1069

DaveForner wrote:
mmatt wrote:
Mainly how to progress with the programs.


Do you mean what order, or how to increase training maxes, when to rest, etc?


Yes to everything haha.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

DaveForner wrote:
My opinion is that 29 is junk unless you're brutally under trained and have zero work capacity. Actually, you should probably start there if you aren't used to lots of frequency and volume. That being said, I haven't really analyzed which program is best for which lift. 29 might very well be good for a certain lift (eg deads)

I've run 29-30-31-32 and I'm in the middle of running 37-30-32.

I'm not a huge fan of running the full 32. The first week is a test week (skills evaluation). If you think you can benefit from it, then do it. I prefer just doing the last two or three weeks of 32 instead of the full four.



Thanks for sharing that man, I'm actually doing 29 after doing a program based entirely on singles that a friend of mine thought up, so my work capacity is total shit right now, lol, I lowered my squat max 50 lbs and my pull 20, and I still find it difficult, haha.

I've actually done all the programs for bench, now i'm going back and doing the full thing, but I split it up over 6 days instead of 3, so monday squat, tuesday bench, wed - deads, thurs bench, fri-squats, sat-bench... I just like being in the gym 6 days a week

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

mmatt wrote:
DaveForner wrote:
mmatt wrote:
Mainly how to progress with the programs.


Do you mean what order, or how to increase training maxes, when to rest, etc?


Yes to everything haha.



I believe the proper order is 29, 37, 30, 32... then you get into the candidate for master of sports and such.

I'd take a bit off your max for 29, then add 15-20 lbs for squats and deads a month, and 10lbs to bench a month.

I really hope you give them a shot they're awesome

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csulli
Level 1

Join date: May 2012
Posts: 7537

So for example if you're a level 1 lifter, you could run something like 37-30-31-32?

Have any of you found that you needed to inflate your bench press max for Sheiko? I have never done a Sheiko program, but I remember hearing people say that the bench work was too easy if you used your true max.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 632

csulli wrote:
So for example if you're a level 1 lifter, you could run something like 37-30-31-32?

Have any of you found that you needed to inflate your bench press max for Sheiko? I have never done a Sheiko program, but I remember hearing people say that the bench work was too easy if you used your true max.


I'd start with your actual max, and fine tune from there, give it a month at your actual max, my gf inflated her max, then she actually hit that number, so ya never know, and it depends on fiber make up.

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DaveForner
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Join date: Jan 2008
Posts: 705

I would start at your actual maxes if you're doing 29. That being said, there is absolutely NOTHING wrong with starting light.

For bench, I believe common practice is to pause EVERY rep. Then, if it is still too blatantly easy, increase your Training Max by 5%.

I would ideally like to get into the gym either 6 days a week, or do it as designed with AM and PM sessions. Right now, I get almost zero, if not zero, assistance work done on the Sheiko days.

37-30-32 is definitely a good number progression. As for upping training maxes between cycles, you have to be honest with yourself, and this is where videoing lifts really comes into play. If the WHOLE month, or at least a vast majority of it, had the lifts move quickly, then upping your Training Max is a good idea. I suggest anywhere between 6.25 and 12.5lbs (as others have as well). If everything is hard during the month, but you have one or two fast moving sessions, don't bother increasing yet.

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Sparty.
Level 4

Join date: Aug 2011
Posts: 180

I'm curious how many sessions per week you guys recommend. All the Sheiko plans I see online prescribe M-W-F, but some lifters like Ben Rice add a session per week. What are your thoughts, Larry and Dave?

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