Forgot to ask something. I'm starting sheiko tomorrow but when I'm done the 4 week cycle, do you start over or do a basic workout like bench/dead/squat once a week with assistance work for a little bit then go again?
Mike__Madden wrote:
Forgot to ask something. I'm starting sheiko tomorrow but when I'm done the 4 week cycle, do you start over or do a basic workout like bench/dead/squat once a week with assistance work for a little bit then go again?
go to sheiko #37 after that, raise your squat max 15lbs, and deadlift 15lbs, and bench 10 ,,, if you're missing reps in 29 though, don't move the weights up.
Also, man, do this warm up daily, and especially before you squat. Should go a long long way to helping out your sciatica, as I feel it's caused by tight hips
As well, why don't you get a video of your squat and pull frm the side, and your bench, and we'll see what we can do to let you know what you're doing well, and what you can improve on
Join date: Jan 2008
Location: Prince Edward Island, CAN
Posts: 683
Hey Mike,
This is a blatant "Check me out!" but I'm going to do it anyway. I've been training Sheiko for almost a half a year or more now, so come over to my log if you want to see it in action. There aren't that many other training logs with Sheiko around. Nick Israel has one, but not sure if he's still updating or not.
Larry, when are you going to start a log, or did I just miss it so far?
yo larry, another question about sheiko again. why such low weight for most of it? I'm setting mine up for tomorrow ( hype as hell ) but my sets for the first of 2 bench sessions are 1x5 with 145, 2x4 with 175, 2x3 with 205, and 5x3 with 215 and my max is 290. Doesn't seem much of a challenge or straining at all. Is it supposed to be that low?
Alright just making sure I got it right. Since I haven't squatted (with weight) in about 2 months I'm not sure what weight to use. Before sciatica really started messing with my squat I would say my max was about 350/360 and I definitely need work on that. Since it's going to be my first time back with weight tomorrow you think I should go kind of light to see how it all feels? And yea I'll try and get some videos up
Join date: Sep 2006
Location: Missouri, USA
Posts: 586
Start with just the bar and add 25-50lbs at a time. Dont be in rush and try to be anal with your form. Make it perfect every time. Dont get in a rush to get re-injured again.
Def get Larry video so he can make sure your form is not thee or at least a contributing factor in your sciatic damage.
Mike__Madden wrote:
Alright just making sure I got it right. Since I haven't squatted (with weight) in about 2 months I'm not sure what weight to use. Before sciatica really started messing with my squat I would say my max was about 350/360 and I definitely need work on that. Since it's going to be my first time back with weight tomorrow you think I should go kind of light to see how it all feels? And yea I'll try and get some videos up
use 315 as a max, do the month with that, and if it's really easy go up to 345. Add 20lbs the first month, then I'd probably go up 10ish lbs a month after that.
Don't get frustrated, 10 lbs a month equals 120 lbs in a year, and that's a huge huge gain.
Focus on perfect reps.
And get those videos asap, preferably right from your first routine.
sorry my friend took my camera to a trip to Italy and he won't be back for a while. But I just got home from the first day..damn haha that was serious I'm gonna be so sore. But for the squats I did 245 for 5x5 to get back into it. Since I usually make my own workouts, this will get my dead/bench/and squat maxes up? It's basically 5/3/1 or Westside just with more reps/sets? My main focus is getting my numbers like through the roof the best way possible. This kinda seems like something to get me more reps not more weight. just making sure since I never heard of this program
hey man, tonite I did 5x5with 345 and I'm a 525 squatter... you said yourself it was some serious work.
Give it a month, and if you don't have trust in the program I'll put you on something different that's more of a peak to get your numbers up... But honestly, i'd do this for a few months, then do that peak... then do it all over again.
Got ya, must be nice to have a 525 squat haha but I'm gonna keep doing this one then max out once it's done because I haven't had a max on the 3 main lifts since June then take it all from there
Mike__Madden wrote:
Got ya, must be nice to have a 525 squat haha but I'm gonna keep doing this one then max out once it's done because I haven't had a max on the 3 main lifts since June then take it all from there
I would be nicer to have a 600 squat, that's what I'm gunning for.
Are you planning to max at the end of the month? If you want to max really bad, let me give you a peaking program to use, it's hard to go from one of these programs to a max right away.
Ya on bench and dead lift but I want to finish Sheiko too so I think I'll just max later on. I'll try to get a vid up soon of my form. I've heard from a handful of older personal trainers/coaches that my dead and bench form is good, only thing I need to fix on squat is putting my chest out more but that's no problem to fix
