December 16, 2019, 07:51:39 AM

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Messages - Robert Frederick

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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.

Support / Re: APP won't work?
« on: September 04, 2018, 04:30:44 AM »
Drag and drop either "Yes" or "No", not tap.

Universal Topics / Re: Weight and reps going up maxes not.
« on: August 20, 2018, 06:40:27 PM »
Ok. Also, keep in mind that it's not always about how hard it feels. The purpose of some easier sets is specifically to polish up your technique with a weight that isn't too hard. So keep all your cues in mind and make sure you're hitting the right landmarks through your lift. Stuff like that. Those reps should all look absolutely perfect.

Lastly, if every set on every day is too easy and there are no hard days you might want to change to a higher volume program.

Universal Topics / Re: Weight and reps going up maxes not.
« on: August 20, 2018, 12:15:35 PM »
Try the program as written.

Sheiko intends for some workouts to be easier than others to give you active recovery. If you interpret that as "being too easy" and increase your work, there's no rest. Then you get to test days and feel like you can't do the lifts.

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