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Messages - hammertime

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1
CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program
« on: June 07, 2016, 10:38:50 PM »
Good choice. 


I do Monday,Tuesday,Thursday,Friday since I cannot do Saturday. 


I have no issue with recovery, I finished prep I and II so far

2
CMS, MS, & MSIC (4-day programs) / Re: Test maxes after only 2months
« on: June 07, 2016, 10:33:55 PM »
Take a look at this discussion.  It answers your question. 


http://sheiko-program.ru/forum/index.php?topic=983.msg5919#msg5919

3
Deficit deadlifts will help

4
Your answer is here

http://sheiko-program.ru/forum/index.php?topic=9.0

Due to my schedule I follow Mon, Tue, Thu, Fri - work for me and I like having two days off before weeks starts.


5
I use straps only when my calluses act up.   It does feel heavier to lift of the boxes because you are not in optimal position. 

6
Yes, it's harder for me also.  In my case I had to use straps on last two sets. 

7
Support / Re: DB weight entry on app
« on: April 12, 2016, 09:03:40 PM »
I always use weight for one dumbbell this way I don't have to do any math.

8
Great answer.  Really puts it all into proper perspective. 

Button line be smart, ask questions and figure out what works for you. 

9
In app you test your maxes for 4 day Advanced medium load in Prep Cycle 3 week 2, which is 2 months after starting the program.  And then you test your maxes again as part of completion or self imposed test. another 2 months

So in a way progression is setup on 2 month basis.

1.
I think people are confused because other programs require monthly progression or weekly so people expect that from Sheiko which is not the case.

2.
Also, I have seen people recommend to up your maxes after every Sheiko cycle with out testing (increasing by 5lb). I guess that can be called auto regulated aspect for someone, but it ads another level of confusion for people who are running program for the first time. 

3. In addition, I have seen people suggesting to exaggerate your maxes when starting the program.

All those things together add confusion for people who are starting on Sheiko.

Robert Frederick, can you confirm that my assessment is correct.




10
Requests / Lift % next to Weight
« on: March 31, 2016, 08:27:15 PM »
It would be nice to see % next to weight to be lifted.

Something like 200lb  70% 3 reps

on iPhone app it can be in small font next lb.

200
lb. 70%

% is a good reference to see all the time to gage the intensity and figure out time to rest.
Thanks



11
Universal Topics / Re: Progression protocol for accessory exercises?
« on: March 31, 2016, 06:03:56 PM »
Thanks, just wanted to make sure that its all auto regulated for accessories.


12
Universal Topics / Progression protocol for accessory exercises?
« on: March 30, 2016, 09:19:27 PM »
I cannot find any info about progression on accessory exercises.

Just want to see if there is specific protocol for progression on accessory exercises.

Or it's all auto regulated, you just add more weight when you feel like it.

13
Universal Topics / Re: Frontsquat alternative
« on: March 29, 2016, 09:13:51 PM »
Belt squat can be another alternative.

May not be easy to setup for some, but I am using my own pulley system on the rack to perform belt squats.

14
I figured out better option, if you want to work on sticking point it's obviously better to have main weight of the chain on the bottom.  By just using towing hook you can wrap chain around to achieve that effect.

https://instagram.com/p/BDLaL4rB7kp/

I was able to do the same with carabiner but that's additional cost for some. 

I am very happy to have one more tool in my tool box. 


15
Universal Topics / How to create 20lb-40lb chain setup for under $80
« on: March 19, 2016, 09:42:01 PM »
I am getting ready for my Sheiko program run and I wanted to make sure that I have everything ready before I start the program in a few weeks. 

I don't have chains and wanted to figure out affordable solution since all fitness store charge over $100 for not very flexible setup. 

I found that 5/16in chain for towing is 20ft long and weight 20lb and cost only $36.

So two chains is a perfect solution to have 10lb-20lb per side chain set up.

See image below for reference.

https://instagram.com/p/BDJQhZ-B7mO/

For squat you just throw chain over, if you do it once you get 10lb per side, twice gives you 20lb per side.

For deadlift, I used existing carabiner and nylon bar collar. 

I used scale to weight all the chain options. 
Hope it helps to people who don't have chain set up.  Feel free to ask any questions. 

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