Strong OHP. Glad to see you add them in.
Thanks. I think adding shoulders and biceps on the 5th day is going to work nicely. Recovery has been excellent! I will know better tomorrow. I feel ohp has helped me all around when I included them in my regular routine before. I tried 170lbs today, but only got it half way up 2 timesStrong OHP. Glad to see you add them in.
It seems to increase volume. The weight increases by percentages as well. This is a 4 week 4 day cycle. I will refigure my 1 rep max for the 3 lifts after the 4th week and plug those numbers into the program. I'm still learning the program myself I really like it so farDoes the weight increase any each week? I'm not familiar with Sheiko really.
So you bench, squat then go back to bench?Sheiko Week 2 day 1 (Advanced small load prep cycle 1) body weight: 176 Bb bench press 130x5 155x4 180x3 210x2x4 210x4x1 Squat 115x5 140x4 160x3 175x3x4 Bb bench press 145x3 170x3 195x3x4 Incline fly 50x6 55x6 60x6 Machine rotary chest 175x6 190x6x2 Hyper extensions 50x10x4
Yes you do. Sheiko has it setup that way.So you bench, squat then go back to bench?
Yes. I'm following it as it is written. Maybe it allows for an extended restSo you bench, squat then go back to bench?
That is what I'm thinking. More rest, stronger liftsYes. I'm following it as it is written. Maybe it allows for an extended rest
was it designed for YOU, or pulled off the web?Yes. I'm following it as it is written. Maybe it allows for an extended rest
I'm using the IPhone Sheiko appwas it designed for YOU, or pulled off the web?
IMHO, keeping in mind I'm new to Sheiko's program as well, I'd stick with the exercises as written for at least a couple of cycles. I think this is like 5/3/1 in that the program starts out light but kills you later.Do you think I should consider making some changes to it? Specifically to the types of lifts. Like today, instead of two flat bench sessions, make one a decline or incline?
Thanks kenpoengineer . I think I will follow your opinionIMHO, keeping in mind I'm new to Sheiko's program as well, I'd stick with the exercises as written for at least a couple of cycles. I think this is like 5/3/1 in that the program starts out light but kills you later.
Thanks! I still can't believe that I bench almost every day. This program seems to have a very slow progression to it. This may work well for me because with other strength building programs I've done I have injured something because of the fast increase in weight amountsKillin that Sheiko Mark
I bench every time I step in the gym as wellThanks! I still can't believe that I bench almost every day. This program seems to have a very slow progression to it. This may work well for me because with other strength building programs I've done I have injured something because of the fast increase in weight amounts
Hmm...I would have never thought this was a good idea, but it seems it isI bench every time I step in the gym as well Mon- comp bench Wed- 2-3 board press Friday- TNG bench (or myo) Sat- incline
if you're progressing, then it is 8)Hmm...I would have never thought this was a good idea, but it seems it is
Sounds like you hit your maintenance, or close to it. Add in 50 more calories a day and see what happens in a week. If it's not enough, add 50 more next week. You could also make 100c jumps too.Calories/diet question: I have increased my calories slightly, mostly by increasing carbs. I was at 2-2,500 calories with carbs around 65-160. Now I am at 2,500-2,750 calories with carbs around 150-275. My weight has leveled off at 177lbs and has even fluctuated on the lesser side by a pound or two on any given day. I am not looking to lose weight at the moment. My goal is to add strength and size. What should I do?
You've got it. Just increase from where you were at calorie wise by 200-300 total calories a day. Stay there until your weight levels off again, then increase again.Calories/diet question: I have increased my calories slightly, mostly by increasing carbs. I was at 2-2,500 calories with carbs around 65-160. Now I am at 2,500-2,750 calories with carbs around 150-275. My weight has leveled off at 177lbs and has even fluctuated on the lesser side by a pound or two on any given day. I am not looking to lose weight at the moment. My goal is to add strength and size. What should I do?
Thanks. I'm glad to have you inNice work! In for the rest of this.
Thank you very muchCongrats on the total poundage added!
Thanks. Yeah, I think I didn't realize how much yesterday took out of me. I have never gone for 3 new PR's in one day before. I'm surprised you went in, being sick and all.Nice work on those PR's Mark. I'm surprised you didn't take a rest day after yesterdays records.
I was up, but rest day.Sheiko Time again! Who else is up and ready for some gym action?
The charts are part of the Sheiko training program app. I'm not sure how to read them. I was hoping someone around here would understand themI was up, but rest day. What's the charts?
kenpoengineer probably does...The charts are part of the Sheiko training program app. I'm not sure how to read them. I was hoping someone around here would understand them
I'm still learning the meaning of these charts as well but here goes:Help! I don't understand this Sheiko chart: kenpoengineer tyga tyga <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115792"/>
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