Need a Sheiko template

Discussion in 'Strength & Conditioning Discussion' started by deadshot138, Dec 28, 2018.

  1. deadshot138

    deadshot138 Black Belt

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    Preferably a good one.

    Just finished base cycle for Smolov deadlifts and bench press and heard Sheiko is also brutal so want to give it a go. Can’t find one so turning to my sherbros for help.
     
  2. cincymma79

    cincymma79 Yellow Card Yellow Card

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    I have the excel sheet somewhere
    Doesn’t cover ohp and that’s the only reason I was considering not doing it for our comp
    I’ll try and get it to you
     
  3. deadshot138

    deadshot138 Black Belt

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    Thanks dude. I’m debating going Sheiko or taking the Smolov into the intense phases. Both are 3 days a week but I did a sample Sheiko workout today and it took forever.
     
  4. cincymma79

    cincymma79 Yellow Card Yellow Card

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    I ran sheiko 32 delaoded for a week and then ran it again twice. Nice 20 pound jump on each lift both times. Best part was I kept it all until my injury. I was able to keep all my maxes and add to them, albeit at normal pace of 5 pounds every month or two.

    What I did to cut the time down was I’d run the second lifts warm up in between the first lifts heavier sets and then do that again on the third lfit. So let’s say there was 7-7-7 and only the last 4 were real weights. Between my 4/5 set I’d do my first set of the next lift. That would be like a 350 squat with a 135 bench and then back to 380 squat and then 185 bench. By the time I got to my last set of squat I was ready to start doing heavy bench and then I’d do he same thing with squatting again
     
  5. deadshot138

    deadshot138 Black Belt

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    How’d you get injured?
     
  6. cincymma79

    cincymma79 Yellow Card Yellow Card

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    Reracking the goddamn bar after squatting
    Couldn’t get it back on the pins and tried to muscle it up. Left side latched and the right did not. Rather than make a ton of noise I tried to just twist and push it up. Don’t do that
     
  7. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    I set the hooks a notch lower than it looks like I “should” for this reason. I missed once. Never again.
     
  8. cincymma79

    cincymma79 Yellow Card Yellow Card

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    So disappointing
    I had hit all my marks for strength and was going to just start dieting
    Huge hit to my bench, over 50 pounds
     
  9. cincymma79

    cincymma79 Yellow Card Yellow Card

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    Give me your email
    I found the sheets
    Just fill them in
    I’m going to do 29 31 32
     
  10. deadshot138

    deadshot138 Black Belt

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    Email sent
     
  11. Lip

    Lip Brown Belt

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    Hold one I have an excel file srs
     
  12. Lip

    Lip Brown Belt

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