May 26, 2018, 07:17:58 AM

Author Topic: Sheiko 4 Day w/ 3 training days in a row  (Read 835 times)

Rockpshea

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Sheiko 4 Day w/ 3 training days in a row
« on: December 07, 2017, 06:48:12 PM »
I’m interested in running Sheiko methods but the only day I have to train on a consistent basis are Saturday, Sunday, Monday and Wednesday.

I’m curious if there is any way to set up the programs to avoid killing myself in the three consecutive days.

Numbers:

5-8
198lbs
315 Bench
405 Squat
475 Dead

Those are actual maxes tested last week.

Binh Nguyen

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Re: Sheiko 4 Day w/ 3 training days in a row
« Reply #1 on: December 08, 2017, 11:15:01 AM »
3 day in a row, with huge volume of bench will kill your shoulder.
3 day/week with: saturday-monday-wendnesday will be good choice for you.
Slow progress is still progress, but injury will hold you back very long.
Be careful

Rockpshea

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Re: Sheiko 4 Day w/ 3 training days in a row
« Reply #2 on: December 08, 2017, 06:32:18 PM »
Out of curiosity...

Would moving day 4 to day 2 in something like Advanced Large Load be beneficial? And cutting the volume in half for any bench work on that day? I realize that’s changing the program a touch. Just trying to find ways to make it feasible.

Goliath23

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Re: Sheiko 4 Day w/ 3 training days in a row
« Reply #3 on: December 19, 2017, 10:23:19 PM »
I do it from week to week an my numbers are alot higher. I also have shoulder issues. Its not ideal. One thing to remember is that day 4 is usually a little easier so if that was day 3 in the stretch that would be ideal.

You may also have to look at altering training from week to week depending on how you are feeling so you dont get to beat up.

You will likely be limited to small load and maybe medium load. Small load will likely be easier and medium will likely require some altering. Large load will be almost be out of the question.