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Messages - Robert Frederick

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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.

Support / Re: Android App Update (need beta testers)
« on: August 17, 2018, 04:31:19 AM »
I think it's just about ready. But from what I've seen I couldn't tell what's new. I'm not an Android user though.

Go for it.  8)

Yeah, that's my suggestion. If I only had 10 weeks to either get the largest increase in strength or muscle mass, like you'd do in a research study, that would not be my first choice. I'd go nuts and push 'em to the breaking point. Why not, right? You've only got to worry about 10 weeks. Yeah, maybe a few people drop out but they can be excluded from the results anyway.

But if there was a critical competition exactly 1 year from now and I had 10 guys I didn't want to lose, I'd say that's a good place to start. There will be individual variation of course. Percentages and reps may go up or down from person to person and even from lift to lift.

Check back on that article. I updated it with a few more things last week. That new stuff is still a work in progress though. I'll eventually put up a new article when I sort it all out. Is there some optimum? Right now it seems like right on the edge of the ammonia breaking 60 umol/L is the place to be, which seems to be in line with Sheiko's recommendation to aim for 1-4 RIR.

CMS, MS, & MSIC (4-day programs) / Re: Off days cardio and GPP?
« on: July 31, 2018, 09:49:34 AM »
I do cardio and stretching/mobility work on off days. Cardio is usually about a 3:1 ratio of steady state to HIIT. Does it help? Sure. Little excess body weight, few aches and pains after heavy lifting, and increased tolerance to high volumes. I'd recommend it to everyone.

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