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Messages - Robert Frederick

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Universal Topics / Re: Questions about Sheiko Gold
« on: May 13, 2020, 09:24:00 AM »
Glad you like it!

Start with Prep 1 and the default preferred exercises if you're not sure. Go through a few weeks of the app's programing for you after observation and see how it goes with new variations you get to try. After your workout, you are given the chance to rate how you think you did with them. Some variations you'll have a harder time with and you should give those a lower rating.

Once you've been using it for a while you'll see a snapshot of what you're good at and not so good at on the same screen where you set the toggles. The colored dots are your post-workout ratings. You could switch the toggles so that you devote more time to the variations you need to practice and improve.

Explore and eliminate all the weaknesses you can find. In Prep 2 you want to focus on lifting heavy in preparation for testing. So stick with variations that let you lift more weight (e.g. board press and slingshot). Those help you get comfortable handling near max weights so they don't come as a shock on test day.

Do as many workouts per week as you can sustain. If that's 3, then it's 3. Do 4 if you can. Just try to be consistent for best results.

The app will pick your accessories. So no need to worry too much about those.

Universal Topics / Re: Sheiko Gold, a couple of questions
« on: May 11, 2020, 07:37:02 AM »
Can't delete or add retroactively. If it's only one workout you can probably get away with leaving it there and populating the app with as much real data as possible going forward. The app will forget/ignore stuff that is too old so it'll work out anyway in the end as long as there is real data for it to use.

For Prep 2 I like to use variations that give you exposure to weights closer to your 1RM. For example, I'll start using the board press and slingshot bench in Prep 2. That way when the test day comes around it's not much of a shock.

The basic philosophy I follow in exercise selection is:
1. Find the perfect starting position
2. Get the bar moving as explosively as possible
3. Keep pushing and accelerating the bar
4. Get used to heavy weights

For that to happen I might use the following using the bench as an example:
1. Bench with a 2-sec pause at the sticking point on the way down
2. Bench with a 3-sec pause at the chest
3. Bench with chains/bands
4. Board press

For the competition period I'll trim that down to:
1. Bench with a 3-sec pause at the chest
2. Board press

During Prep 1 I'll do anything and try new stuff if possible. If I find that I suck at close grip bench, for example, I'll tweak the preferences so that I use it more often and hopefully make some improvements.

What training are you doing now? The app works best if you continue doing that for now. You can enter your workouts as you do them using the Freestyle mode. Then you can start your individualized Sheiko training after 30 days.

For hypertrophy, that, of course, depends on diet. Anecdotally, I was doing a hypertrophy program before using the app but only the Sheiko training lead to hypertrophy for me. That's a lesson I seem to have to keep relearning in my life. Actually, I gained more mass than I wanted because it made all my clothes too tight. Fat mass increased by less than 2% at the same time.

Support / Re: Sheiko Gold
« on: March 06, 2020, 02:06:37 PM »
One thing you could do is go through what you can, pausing when needed, and then save when finished. All your times for the individual lifts should be right. Only the overall time would be off. But after you save you can edit the time in the history and subtract out the rest.

Another option is to do what you can in the first session, delete anything you can't do, then start another session later in the day and do whatever you skipped.

That's awesome! I'm glad to hear Sheiko Gold is working out well for you. Keep up the good work.  8)

Universal Topics / Re: Powerlifting foundations and methods Book
« on: January 28, 2020, 06:49:14 PM »
There's no universal program that's truly for everyone. There are differences in volume and variations within the same methodology.

I have a feeling you'll be seeing some gains coming your way again soon. I've been hearing the same thing from people that they're starting to see progress after years of being stuck.

You can do 1RM tests during the Preparation periods. Sheiko often schedules those every 8 weeks or so to see how things are going (not more frequently than every 6 weeks though). If the app often raises weights on say your bench exercises, you should probably retest that to make sure the app is using a valid 1RM. Basically, test as needed. That might mean all three lifts need to be updated or only one.


In regards to the setting to test your 1RM, when it asks how you're feeling prior to creating that day's workout, should it be reserved for these types of occasions?

I'm not really clear on your question here but I'll try to answer. On the day you want to test your 1RM, click the "1RM Test" button during the pre-workout questions. You'll get a 1RM test protocol for that workout. Use it only when ready.

Awesome. Glad to hear it's working out for you. Like I said, once you try it there's no looking back.  ;)

Schedule your comp date for the 11th of July in the app. Go through the workouts with your eyes on that date. Then on the 4th of May until the 10th, tell the app you want to deload for each workout that week. On the 10th itself, tell the app you want a 1RM test for your bench and it'll give you some weights to work with at your competition.

Good luck!

You could try board presses. Or you can loop a band through your arms and over your chest right above elbow height. That would work very similar to a slingshot.

Try and include that too. When you add these exercises to your database, make sure to file them under Additional Exercises and a specific muscle group that you feel doing the most work.

Support / Re: Sheiko Gold 4 day program
« on: December 08, 2019, 05:25:23 PM »
Yeah, it can adapt to pretty much any schedule you throw at it. I've got friends that travel a lot and their gym schedule is all messed up. But they happily get a good workout no matter what.

You can get a Sheiko workout and then come back to it up to 8 hours later. That way you can see what's coming later on that day. You can also disable lifts you don't want to do by swiping left on an exercise when browsing your exercise folders.

Sheiko uses a deadlift variation with a similar effect. He calls is a deadlift from center block.

You can use bands too. Chains could be a little easier to set up though.

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