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Author Topic: 3 Day Program  (Read 332638 times)

Bench Polkov

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Re: 3 Day Program
« Reply #60 on: June 14, 2014, 06:32:44 PM »
Another Yes/No question. Adapting this program for women: any changes in intensity needed?

I've never had a problem with any of my female lifters on the numbered sheiko cycles so I doubt that there would be any changes required. The only noticeable difference in recommended intensities and volume would be between heavy and lighter lifters.

Maurizio

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Re: 3 Day Program
« Reply #61 on: June 14, 2014, 08:25:11 PM »
Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

what changes you've made?

Pimptasty

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Re: 3 Day Program
« Reply #62 on: June 14, 2014, 09:09:57 PM »
Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

what changes you've made?
Depends on what you're talking about. For strongman, I used axle bars for most of my training, added farmer walks to my M and F sessions, did Atlas stones as DL accessory, and did OHP on Wednesdays instead of bench. Leaving out an entire bench session is obviously a huge change, but I feel as though a strong OHP ALWAYS translates to a strong bench anyways. But the squat and DL still maintain their integrity.

For BBing, I added in more isolation work and did some high-rep drop sets on training days (like doing a set of 20-rep squats after my last set, for example).

maimed

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Re: 3 Day Program
« Reply #63 on: June 15, 2014, 02:30:08 PM »
My girlfriend is currently running #37 after a cycle of #29. She is handling it fine so far and her squats are just becoming ridiculous! All the practise have made them look textbook perfect and her strength is rising like crazy!! Have to get her into a meet soon, she will lift 100kg @ 48kg no doubt!

JJ

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Re: 3 Day Program
« Reply #64 on: June 15, 2014, 09:47:32 PM »
I have the sheiko android app , I seen my best gains using #37 b2 , it is brutal but I added 15 kg to my squat using it , I then moved to 30,31,32 but from now on I'm going to stay on #37b2 and not change until I am peaking for a meet I will use 32 or the last 2 weeks of 32.

Few questions

I compete raw , would it be suffice to add in chains for second round of squats ?

It has me squatting and benching twice on a Monday usually.

Add in pause squats with chains? Add in a few heavier doubles on bench and remove a few lighter sets ?

gp

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Re: 3 Day Program
« Reply #65 on: June 17, 2014, 03:02:37 AM »
Suppose there aren't exactly 12 weeks between planned competitions. What modifications or extra preparatory weeks might one do if there are 11 weeks available or 14 weeks?

Eg I did a test a week ago then took a week off. I now have 14 weeks until the next comp. What I do the next 2 weeks?

brickonwheels

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Re: 3 Day Program
« Reply #66 on: June 19, 2014, 06:14:53 PM »
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?

Simo74

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Re: 3 Day Program
« Reply #67 on: June 19, 2014, 06:39:20 PM »
Hello,
I found two minor errors inside the 80+ version. ;)

Sheet #31

cell S124: =I126 instead of =I125
cell V151: formula =SUM(V106:V150) has not been inserted

Simone

 


Robert Frederick

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Re: 3 Day Program
« Reply #68 on: June 19, 2014, 07:07:54 PM »
Hello,
I found two minor errors inside the 80+ version. ;)

Sheet #31

cell S124: =I126 instead of =I125
cell V151: formula =SUM(V106:V150) has not been inserted

Simone

You are correct. Thanks for double checking those.

EN85

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Re: 3 Day Program
« Reply #69 on: June 19, 2014, 08:10:11 PM »
Guys, how would you work around this problem; I can start my new cycle next monday, "sadly" in the 7th week i'm leaving for 10 days of vacation. Would you guys just run the first 5 weeks and after that the last 2? or are there better suggestions for a 6 week block?

DRY

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Re: 3 Day Program
« Reply #70 on: June 19, 2014, 09:39:36 PM »
Do the first five weeks.... come back and restart from week one. Do not worry, it'll be fine.

EN85

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Re: 3 Day Program
« Reply #71 on: June 19, 2014, 11:07:01 PM »
Do the first five weeks.... come back and restart from week one. Do not worry, it'll be fine.

Yeah, I was thinking about something like that myself. Just bump the lb lifts with 5 kilo and the bench with 2,5 and restart the entire cyle.

For BBing, I added in more isolation work and did some high-rep drop sets on training days (like doing a set of 20-rep squats after my last set, for example).

I'm a bodybuilding noob, but wouldnt it be an idea to bump up the reps on the second time you do a movement in training? Let's say you've got a sq-bp-sq workout that calls for 4x2 80% in the first squat part  and 3x2 75% in the second, you could change the second part to 3x8-10 @ 60%? If this would work you could also use it to get to a higher weightclass with the least ammount of bodyfat increase.

gp

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Re: 3 Day Program
« Reply #72 on: June 20, 2014, 03:55:22 AM »
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?

You seem to be using #37 like it is 5/3/1 or a similar undulating linear periodisation template. The way you've been doing it is not really how the program was intended to work within a longer training plan. #37 is just a 4 week preparatory block to be used as part of a larger periodised program.

The progress comes through skill development and by stressing the lifter through the preparatory period (#29, #30, #31 and #37 are all examples of prep cycles) by undulating training volume, then allowing the lifter to peak using a comp/peaking cycle (eg #32). You use the same 1RM throughout the entire 3 month program.

Progress doesn't come from increasing poundage in a linear fashion, ie fixed increments every 4 weeks.  Although that has clearly worked for you in the past, it is not sustainable.

If you manage to increase your 1RM in the skills test in the first week of #32 or at the competition/test at the end of #32, you use that 1RM the next time you run the cycle.

It has been suggested that if you find the prep cycle too easy, you are better off increasing volume (more sets, more training days) rather than adding poundage, as this will allow better skill development and reduce the risk of injury.

gp

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Re: 3 Day Program
« Reply #73 on: June 20, 2014, 04:00:13 AM »
Suppose there aren't exactly 12 weeks between planned competitions. What modifications or extra preparatory weeks might one do if there are 11 weeks available or 14 weeks?

Eg I did a test a week ago then took a week off. I now have 14 weeks until the next comp. What I do the next 2 weeks?

Anyone got some suggestions on the above?

This week I returned to training and I am doing the final week of #37, as this seemed to have a good balance of volume/intensity and I didn't want to lose any conditioning.

Next week, I was thinking of simply doing week 1, before starting the 12 week cycle, meaning I do week 1 twice in a row.

Ie for 14 weeks, it would go:
1. Wk 4 of 37
2. Wk 1 of 37
3. Wk 1 of 37
4. Wk 2 of 37
5. Wk 3 of 37
6. Wk 4 of 37
7. Wk 1 of 31
8. Wk 2 of 31
9. Wk 3 of 31
10. Wk 4 of 31
11. Wk 1 of 32
12. Wk 2 of 32
13. Wk 3 of 32
14. Wk 4 of 32 - comp

Or should I do something with reduced volume these first 2 extra weeks?

SuperSonic440

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Re: 3 Day Program
« Reply #74 on: June 20, 2014, 06:32:52 AM »
Hey I'm looking at the Sheiko for over 80kg spreadsheet and was wondering if these are some of the recommended accessory exercises.

Chest Muscle - Dumbbell Fly
Abs - Cable Crunch
Lat Muscle - Lat pulldown
Triceps - Tricep Pushdown
Delts - Lateral Raises

Thanks!