Messages

1

CMS, MS, & MSIC (4-day programs) / Need help with modifying program

« on: April 02, 2016, 04:16:05 AM »

I have run sheiko programming several times, but I moved on to Bulgarian Programming, and am now looking to get back to sheiko. I have several issues.

1) When I was deadlift as frequently as sheiko plans, I ran into injuries twice from block pulls specifically. For whatever reason, when I would do block pulls, I would injure my hamstring where it inserts under the glute. I figure it is as simple as not doing block pulls anymore.

2) My squat is still my best lift, but I have a glaring weakness out of the bottom. I have a snappy squat, getting good pop out of the bottom, but I'm most weak out of the hole for the first few inches. What exercise should I be sure to include to fix this?

3) As much as I want to be strong for my size, I also think at 5' 8.5" and a lean 180lbs, I think I'm somewhat undersized. I know Robert posted about a mass program he made, but is there a better approach for me to get bigger?  By that I mean should I implement more bodybuilding type work?

2

Universal Topics / Sheiko and Strongman?

« on: July 12, 2015, 09:41:44 PM »

Hello everyone, I want to add some extra dimension to my Powerlifting programming. I have dabbled in Strongman before, but nothing major. I would like to know what would be the "best" way of implementing strongman training while running Sheiko CMS 4 day? I'm also currently trying to slowly gain some muscle mass to fill out the 83kg class, as I am only 78.4kg right now. Thank you.

3

CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program

« on: April 09, 2015, 06:34:36 PM »

Question for Robert on the special deadlift variation in week 3 day 4 of prep 2. I see the 4 + 1/2 (x2) Deadlift. Does that mean that I perform 4 1/2 (x2) deadlifts, and those are one rep in the set and rep scheme? making it 3 repetitions of 4 + 1/2 (x2) in one set? Thank you for the clarification.

4

CMS, MS, & MSIC (4-day programs) / Re: Lower Squat Volume vs 3 Day?

« on: April 09, 2015, 06:24:20 PM »

Hi,

I had a look at it, and we have:
3 day:
62,65,74,67 squats per week in #37
And then
59,55,84,42,91 and 42 for the first 6 weeks in the new 4-day program

It's an average of 62 lifts per week on 4-day and 67 per week on the #37

I guess when we work on overall monthly and weekly volume, Sheiko has already seen this coming and adjusted down the individual days work.

Good catch Matty, I was concerned that it was not going to be enough volume, but if the average is essentially the same, then I won't modify it until I need to down the road. Thanks for the input!

5

CMS, MS, & MSIC (4-day programs) / Lower Squat Volume vs 3 Day?

« on: March 24, 2015, 06:47:29 PM »

Hello everyone, I have noticed that the 4 Day cycle seems to have lower squat volume than the 3 day program (U80kg). I am a bit worried it will negatively affect my squat progress. Does anyone think that adding an extra rep/set on the 2x4 at 80% days is a bad idea? Also, to make it a 16 week cycle, I cut out the first block entirely. Bad idea? Thank you.

6

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: March 07, 2015, 04:04:52 AM »

Hello everyone, I am brand new to the forum, but it's great to finally be able to participate!

My lifts went as follows for the test day:

415(grinder)->435(tough but smooth)
235(easy)->260(tough but smooth)
475(really tough)->505(smooth)

My body comp most certainly improved. I lost body fat and gained muscle. My chest has gone from 40" to 42", my legs have grown noticeably, my back and abs as well.
My weight went from 173 pounds to 178lbs. I have a meet in two weeks and I hope to hit 200/120/235. This will be my first meet. Overall, I could not be more happy with my results from this training. I have most certainly found my training niche with Coach Sheiko's programming. Thank you Coach!