Hiya fellas, longtime lurker, firs time poster.
I’m thinking about trying sheiko #29 for the first time, i’d like to hit a 3/4/5, but i dont know my ass from a hole in the ground:
deadlifts from pins/boxes: what height? knee height, where the deadlift to knees leaves off, or more like a lockout with a short range of movement?
should i supplement in chins or rows, something to balance out the upper back? when and what? how intense?
some excercises are described without weights, like lunges and flyes, i assume these should be done with light weight to stretch things out?
what should a warmup look like with this sort of routine? mostly dynamic, 10 mins or so, no cardio? can i do upper back things to get the juices flowing?
any help is appreciated in the ass/hole in the ground conundrum. thanks![/quote]
I would recommend running #29, then #37, and end with #32. As far as the deadlift from pins/boxes go I try to do them from the bottom of my knee, but right around the knee is the idea. Also, this program is more or less duplicated in the article “Sheiko Shakes up Powerlifting.”
You can certainly do upper back work, just make sure it doesn’t affect the other exercises. You may have to experiment a bit with how much volume/intensity will work for you. I would recommend dumbbell rows over barbell rows because you’ll probably have some lower back fatigue from all the squatting and deadlifting.
I think a 10 minute dynamic warm-up should be sufficient. I would never start with the work sets on the exercises either. I’d do 2-4 warm-up sets on the main exercises (squat, bench, deadlift). Do whatever it takes for you to be prepared for the work sets.
The exercises that do not include loading parameters should still be loaded.
Dips: whatever weight you can add and get the reps
DB Flyes: typically 10% of raw bench
Good Mornings: typically 40% of raw squat
Lunges: whatever works, I’ve done 35% of squat
I would typically do something that was somewhat challenging on these exercises and that seemed to work fine. Sets were difficult but I could do another set 1 minute later.
Here is a Sheiko forum that might help you: http://bmfsports.proboards.com/index.cgi?board=sheiko.
On off days do whatever it takes for you to recover, nothing more.