February 24, 2020, 09:35:59 PM

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Messages - Robert Frederick

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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.

Support / Re: Android app
« on: July 24, 2019, 05:13:38 PM »
Check out the "Sheiko AI Project" on Facebook.

Support / Re: Android App Update (need beta testers)
« on: February 25, 2019, 08:16:27 PM »
PM me

Support / Re: Android App Update (need beta testers)
« on: February 18, 2019, 10:01:27 AM »
I have tried contacting the developers and have not heard back from them. If anyone knows a better android developer, send me an PM.

Support / Re: Is the Android app still supported?
« on: November 18, 2018, 12:56:20 PM »
It does not seem like it. I don't get replies to my emails either.

Universal Topics / Re: Kizen Sheiko 3 Day & GPP?
« on: September 22, 2018, 05:19:28 PM »
The Express program is not that different from doing a three-day program where you do two main lifts per day.

Squat/Deadlift ~35 minutes
Bench ~25 minutes
Accessory1  ~8 minutes
Accessory2  ~8 minutes

Total Time
~1 hour 16 minutes

Universal Topics / Re: Diminishing chest work
« on: September 08, 2018, 02:06:52 PM »
I had similar issues and never successfully resolved them for my case. Every time my bench got up to about 175-180kg @~83kg, it was either a pec or shoulder issue that made me reduce the weights for a while. Then things would clear up and I'd start inching the weight back up, only to have one of those issues reappear. It happened so many times that I just came to the conclusion that was my structural limit even though I felt I could do more.

A little while later I had a knee issue. I thought that was game over but I nursed it back over a couple years and it feels fine now. So in hindsight, maybe I just needed to take my pec/shoulder recovery a bit slower. Maybe a few months was not enough.

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