T Nation

Sheiko Adjustments


#1

From reading this and other forums on Sheiko, there appear to be a few general thoughts. The first is that the bench percentages are too low, and the second is the GPP for the back and shoulders needs to be included somewhere.

The solution is to increase the Max Bench numbers by 5% and run all the %'s off this number.

For back and shoulder exercises, I thought that including a GPP saturday in program 29 would solve a few problems. I'm not preparing for a competition, so I'll use the 29 template which is 3days/week of training; monday wednesday and friday. GPP would be a few rotator cuff exercises like push ups, face pulls etc, done at a low volume and intesity.


#2

It seems logical, but it might be more beneficial to start your adjustments while going through the program itself. Maybe after a week or two youll feel like you dont need any of this GPP because of the program.


#3

It seems logical, but it might be more beneficial to start your adjustments while going through the program itself. Maybe after a week or two youll feel like you dont need any of this GPP because of the program.


#4

Are you asking this as a question? Or offering this as a solution?


#5

I've posted this in several Sheiko threads now, but I'll post on here as well...

Do Sheiko first and then make the adjustments the second time around, especially if you're not a competing PLer.

The reason Sheiko works is that it raises your work capacity and as a result, you then get stronger because you're in better lifting shape.

There are some "glitches" with the program as is, but again, if you're not a competing lifter or high class lifter, don't worry about what some people write about some things that need to be modified before you even try it. Chances are you're going to get stronger by just doing the high volume.

That said, I don't recommend Sheiko for guys that are competing or from a high lifting class because the volume can be high and the intensity is not high enough in some spots to keep contest levels of strength up.

If you don't think the DLing all those reps is enough for your back the first go, you can sub chest supported rows for the flys and be done with it.


#6

I didn't change exercises until I was through with one cycle as it was written. I definitely increased my squat, but my bench suffered. I think the bench suffered more from my not pausing the benches.

I don't think increasing the intensity of bench would do anything by hold you back. Your benching every time you're in the gym.

As Dominator said, the only thing I substituted were the flies and I've added 3x10 bent rows once a week.