Messages

1

CMS, MS, & MSIC (4-day programs) / Re: Combining different training systems

« on: December 03, 2014, 02:32:52 PM »

Hi,
Just wondering what people think of combining different training systems like Westside & Sheiko - can it be done effectively, and if so, how would it be done?
mark roskell

There is no combination, you're creating an entirely new program. You can borrow aspects from each, but they are fundamentally at opposite ends of the programming spectrum.

All that being said, I think Brian Siders' programming claims to have done this. A good search should turn it up.

2

Universal Topics / Re: sheiko app

« on: November 17, 2014, 11:06:34 AM »

awesome, the other day i had to call my wife who was at home to pull up the spreadsheet and text my workout to me! ha

I've forgotten to take a picture of my excel file and remembered in the car half-way to the gym a few times.

Spreadsheet on phone FTW.

Will the app bring out any new bench only material?

3

Universal Topics / Re: sheiko app

« on: November 15, 2014, 01:20:37 PM »

??!!!?!?!

4

CMS, MS, & MSIC (4-day programs) / Re: Splitting workout up during the day

« on: November 07, 2014, 08:11:16 AM »

Belyaev's appeared to be reversed. Typically something like 5x75%x2-3 in the morning then 5x80%x2-3 in the evening. Presumably he just felt stronger in the afternoon. I think this is quite common in weightlifting circles too. The early session serves as a primer for the later session.

5

Universal Topics / Re: sheiko app

« on: November 01, 2014, 07:33:37 AM »

I want this NOW, if not sooner.

6

Universal Topics / Re: Phasing back into full Sheiko after time off

« on: October 30, 2014, 12:09:06 PM »

Thanks. Good to know I'm on the right track.

7

Universal Topics / Phasing back into full Sheiko after time off

« on: October 23, 2014, 05:09:56 AM »

I've been restricted to bench only for a few months now and I'm finally back to the point where I can start training everything again.

How should I go about getting back into a Sheiko programme? I was thinking about just plugging in a really low max (150kg or so) and just bump it up 3.125/6.25kg per week until I'm back to what feels normal for Sheiko. Thoughts?

8

Universal Topics / Re: Need some help. Please.

« on: August 23, 2014, 04:58:58 AM »

It could be scoliosis. Get someone to take a photo of your back (without your shirt off), preferably with some horizontal lines in the background. That should show if your spine is straight or not.

9

CMS, MS, & MSIC (4-day programs) / Adding slingshot/chains to the vanilla 14 week 4 day bench only

« on: August 21, 2014, 03:22:01 AM »

I'm about to run the 14 weeks 4 day bench only program (raw) up to my next competition. I've had success with chains and the slingshot in the past, so I would like to incorporate that into the program.

Here is what I intend to do:

On the Monday of each week, make the second round of benching with chains/slingshot and on the Friday make the first round of benching with slingshot/chains (switching each week).

My chains weigh about 16kg. I plan to add the chains simply deduct 5kg from the programmed bar weight. I haven't used the slingshot in a while, but in the past I got ~20-25kg out of it (a fairly loose one). I figure I'll just program this like using a shirt.

Any thoughts/feedback?