T Nation

Sheiko -- Constantly Upping Weights?


#1

I've run one twelve week cycle of Sheiko before (29, 37, 32) and am now three weeks into the first four week block of a 16 week cycle to get ready for my next meet. I'm running 37 using maxes from the last meet I did at the end of November. The "problem" I'm having is that I feel like I'm constantly having good days and am able to up the weights by 5% (I've read that this is something Sheiko said was acceptable if one is having a good day). This has particularly been the case on the bench. Don't get me wrong, this is a great problem to have. I'm wondering, however, if I should just bump my maxes up by 2.5% or 5%. Once I finish this last week of 37, I'm taking a week off for Christmas and then coming back with 37 again, 31 and then 32 to peak for my March meet.


#2

Well first off, most people find that upping training max for bench is a good idea or just always upping the percentage by 5%. IE instead of 5x3 80% just do 5x3 85%.

As far as upping maxes, after every 4 week cycle I think there should be a mandatory increase in training maxes by 6.25 or 12.5 pounds (to increase 80% sets by 5 or 10).


#3

Good points. I was thinking of bumping everything up by about 10 pounds for the next run of 37. I know most people seem to have issues with the bench on Sheiko, but my first run through I left the percentages on the bench largely alone and made some great progress. Now if only the same could be said for my pull...