sheiko app

[mava]

Hello!

I just downloaded the sheiko app. Which order should I do the porgrams in?

My 1RM: s:120kg, bp:110kg, dl:160kg
187cm and 82kg

[Robert Frederick]

Just based on your number I would suggest the large load intermediate cycles. Make sure to consume a caloric excess as well through the cycles.

[Galactus]

how is working for you?

It's definitely a work in progress, most features are buggy. At the moment it's not much more than the training programs as noninteractive pictures. But I'm hoping the functionality will be improved in incoming updates.

Actually I've had a more in depth look, the routines allow you to work through each session and each set. I'm not sure if you can adjust the sets/reps say for example if you didn't make the reps that day.

I've seen the customisation option for producing your own routines based off one of your choice that looks good.

What I'd like to see is

1) Some explanation of the programs, who are they aimed at, what do they even mean in specific terms (small/medium load etc). A tutorial section built into the App would make sense given that it is supposed to be used mostly in isolation from online spreadsheets etc

2) Creating my own profile, seems to be in the works already.

3) Ability to delete custom routines which I've made during testing the App.

4) The "can't download because you haven't paid" bug gone and a smoother entry screen.

5) Ability to change the program on the fly, during the session if something isn't feeling right there should be the ability to adjust sets/reps or delete a set etc

All in all I'm very happy to support this forum and Sheiko as he's given me and PL a lot over the years so I've bought the App. Please take my pointers as constructive not criticism.

[JJ]

just had an update there and it opens fine now

still trying to figure out what program is which

[Galactus]

just had an update there and it opens fine now

still trying to figure out what program is which

Yes good call, downloaded that too.

I think some further information on each program would be helpful.

[Robert Frederick]

So the programs are sorted by volume. Check this to see the volume/experience relationship:
http://sheiko-program.ru/forum/index.php?topic=311.0

Now experience is not how many years training but is instead accomplishment based. Check this to see your level:
http://sheiko-program.ru/forum/index.php?topic=3.0

A good general approach is to start with medium load and see how that works for you. From there it should be easy to tell if you need to adjust volume up or down.

[Galactus]

So the programs are sorted by volume. Check this to see the volume/experience relationship:
http://sheiko-program.ru/forum/index.php?topic=311.0

Now experience is not how many years training but is instead accomplishment based. Check this to see your level:
http://sheiko-program.ru/forum/index.php?topic=3.0

A good general approach is to start with medium load and see how that works for you. From there it should be easy to tell if you need to adjust volume up or down.

Robert,

I'm just coming back from injury and time off, I'm at about 180/140/220. Previously 225/170/280. At 93kg raw.

What would you recommend?

[Robert Frederick]

In your case you would expect to need some time to ramp up volume and for your maxes to come back at a decent pace in the process. I'd do a few beginner cycles since they are low volume and you test your maxes more frequently. It would seem to match up with your current needs.

[Galactus]

In your case you would expect to need some time to ramp up volume and for your maxes to come back at a decent pace in the process. I'd do a few beginner cycles since they are low volume and you test your maxes more frequently. It would seem to match up with your current needs.

Thank you Robert.

[Robert Frederick]

Sure. 

I like to think of the programs like tools that can be used in many ways. I think Boris does as well. He's previously advised that he hopes people would use his programs creatively.

[Galactus]

Sure. 

I like to think of the programs like tools that can be used in many ways. I think Boris does as well. He's previously advised that he hopes people would use his programs creatively.

I generally respond better to high reps and lower intensities, I have been tempted to run a program using Boris' templates but substituting perhaps 3 reps for every 5% reduced.

So for example:

4 sets of 5 @ 75% would become 4 sets of 8 at 70%

The reason I picked 3 reps for every 5% is that generally that is how my reps to percentages work out in relevant intensity ranges (70-100). For example I generally know that 90-93% is my 3RM, 85-87 is my 5RM and 80-83% is my 8RM.

Just something I'm considering, any thoughts appreciated.

[Robert Frederick]

Can you outline a sample day?

[Luigi Papino]

how is working for you?

It's definitely a work in progress, most features are buggy. At the moment it's not much more than the training programs as noninteractive pictures. But I'm hoping the functionality will be improved in incoming updates.

I guess I do not understand: why do you say that most of the features are buggy?
What problems are you having?

The training programs are not "non-interactive images", in fact you can create custom programs and change them to your liking.

Edit: I see now your next post. Yes they are all feature in my TODO list for the next release

[Galactus]

Can you outline a sample day?

So for example let's look at Week 1, Day 1 of the 4 Day Program. Currently using an imaginary SQ/BP maxes of 100kg it is:

Front SQ: 30kg x 4, 40kg x 4, 50kg x 4, 4, 4
Bench Press: 50kg x 5, 60kg x 4, 70kg x 3, 75kg x 2, 2, 2, 2
Squat: 55kg x 3, 65kg x 3, 75kg x 2, 2, 2, 2

If we were to apply the intensity decrease and reps increase it would become:

Front SQ: 25kg x 7, 35kg x 7, 45kg x 7, 7, 7
Bench Press: 45kg x 8, 55kg x 7, 65kg x 6, 70kg x 5, 5, 5, 5
Squat: 50kg x 6, 60kg x 6, 70kg x 5, 5, 5, 5

I do respond better to higher reps and lower intensities, on paper this actually looks like something I would respond to. I would like to get some feedback on it though, for example when the percentages get higher like 85+ would I be better off adding a different number of reps perhaps fewer like 2?

Thanks.

[power gym]

the app for android don't  go
alway crash