General Training Overview - Daily Loading Part 2

[DRY]

But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years of disinformation out there already.

I think the only argument with any merit against this style of training for younger guys is ego and psychology.  Many of them can't help but go heavy every day.  Obviously it is not good for their progress in the long run, but if you try to force a volume based program on them they may quit

[ranson]

As a beginner/intermediate lifter, I would say that Sheiko is a great beginner workout. I started with 5-3-1, more or less, and while I made great gains, I didn't get enough volume to develop technique. With Sheiko, I spend more time under the bar, and get more opportunities to develop my feel for the lifts.

The downside that I see, is that without guidance and coaching, uncorrected flaws in your form, especially on the bench, could quickly lead to overuse injuries. Back when I was benching once per week, I could get away with errors that I can't allow now that I'm benching three or four times per week.

[Masterbench]

What sort of set/rep/percentage scheme should you work with on the 4th day? I understand it is a small/light session, but I am not sure what Boris what quantify this as in terms of volume. I am running the standard 3 day a week cycle to start but my recovery has been great so I wanted to add a 4th day.

[Robert Frederick]

You can do normal deadlifting on the fourth day and do some easy bench stuff. So that could mean

1) Deficit Deadlift
2) Incline Bench
3) Dips
4) Deadlift from knees
5) extra

Or you could do only one deadlift round and make it a full movement. The fourth day is usually classified as light because of the break from the benching, otherwise it's a normal day.

[ado gruzza]

Forth day should be lighter.
The lower the level of the trainee, the lighter should be the 4th day.

That's just my opinion.

A beginner lifter should spend saturday doing some move with the barbell, working on posture and technique with low weight. The right % is as much as he can controll his instinctive activities under the bar.

[Harry_t]

You can do normal deadlifting on the fourth day and do some easy bench stuff. So that could mean

1) Deficit Deadlift
2) Incline Bench
3) Dips
4) Deadlift from knees
5) extra

Or you could do only one deadlift round and make it a full movement. The fourth day is usually classified as light because of the break from the benching, otherwise it's a normal day.

Hi guys,

I've been reading the forum for a few hours now trying to figure out how to add a 4th day to the 3-Day Program.
I'm having doubts regarding volume distribution and sets/reps/%. Should I split the Deadlift volume from the 2nd day and use it in the 4th (half on the 2nd day half on the 4th)?
Can somebody please do an example for 1 week so I can fully grasp the idea?

Also, in the quoted statement you said that the 4th day should be light. Should it ALWAYS be light or should I vary based upon the 3rd day (similar to table 8 on topic General Training Overview - Daily Loading Part 2)?

Thanks

[Robert Frederick]

Since the 3rd and 4th workout of the week are back to back one of them should be light. Tables 7 and 8 show some good examples. I can't say whether to split the volume because there are situations where that makes sense and then there are some where you should add volume instead.

Some 4 day stuff is coming soon. Hang in there a little bit.

[hurril]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

Dare I ask about the translation and if it's still something that is going to happen?

[Robert Frederick]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

Dare I ask about the translation and if it's still something that is going to happen?

It's actively being worked on now. It will happen ;-)

[hurril]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

Dare I ask about the translation and if it's still something that is going to happen?

It's actively being worked on now. It will happen ;-)

Excellent - shutupandtakemymoney already =)

[Bench Polkov]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

Dare I ask about the translation and if it's still something that is going to happen?

It's actively being worked on now. It will happen ;-)

Excellent - shutupandtakemymoney already =)

What he said!!!

[norsman]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

I hope it is translated well.  I bet every little improvement in the english would mean a lot more copies sold.

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

Starting Strength is a more than adequate text book to understand the mechanics of the three lifts which is all it's meant for. Practical Programming i thought was a very good introduction for amateur lifters to the subject.

[ZR]

I know that this is a pretty old thread but I am fluent in English and Russian and willing to translate articles/books/etc. I own the Sheiko Powerlifting book and if anyone needs any help don't hesitate to msg me.

[dimitris]

1 question about loading: I understand how we can handle and split the NL through micro/mesocycles. What I can't understand, is how we choose the % in each workout. Obviously if we want a large (Nl wise) workout it's logical to stay fairly low in intensity, something like 70%x5x4 or 70%x4x2, 75%x3x5, 70%x4x2. But how do we choose to wave the % per workout or week or month?

If this is explained in the last book (novice to master) please point me. My russian are bad so I can really search it; and it's big.

[Robert Frederick]

Check the daily loading stickies.