T Nation

Sheiko vs. Wendler 5/3/1

Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.

Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.

On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.

My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.

Thanks in advance!

[quote]ChaseT wrote:
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki [/quote]

This.

[quote]white.death wrote:
Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.

Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.

On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.

My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.

Thanks in advance![/quote]

5/3/1 was the first program I used when returning from my layoff, and I think it was a really good choice for me. I estimated my maxes super low, and it paid off. I got tons of reps on my first cycle, I think it helped build my base strength back very quickly.

My experience with sheiko 29 was also a good one, but I was completely exhausted all the time. Personally, I dont think I’d be able to start back with a sheiko routine.

Just my .02

I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.

At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.

[quote]white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.

At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.[/quote]

Stronglifts 5x5 … or did he “borrow” some 5/3/1 principles?

Nothing is going to replace hardwork and motivation in any routine.

[quote]TheDudeAbides wrote:
white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.

At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.

Stronglifts 5x5 … or did he “borrow” some 5/3/1 principles?
[/quote]

Sorry my mistake, 5x5

Actually, I just switched from 5/3/1 to sheiko. Sheiko is great and I feel like I will get great gains from it and I got some good gains from 5/3/1. I would not suggest going straight into sheiko when you have not been lifting weights and have zero work capacity. I understand that you are an experienced lifter, but doing a 5x5 routine at least for a few weeks while getting used to weight again would be the best idea in my opinion.

Hey buddy.

531 is not bad since your recovery / amount of time you can dedicate may be lacking. I don’t know what injuries you had but 531 seems to be a better choice over sheiko b/c of lower volume right now.

I think going straight into a sheiko routine would destroy you. It took me several cycles to get used to the high volume/ weight of the routine. If you lower your maxes a lot and forget about ego, sheiko can work. Idk if your injuries affected your work lias capacity. That would be the biggest hurdle.

I think whatever you choose, pick something that is straight forward and manageble. Sheiko routines are very ling workout rime wise. I wrote a FAQ on sheiko in this section. It’s either on the first or second page. Check it out.

[quote]white.death wrote:
I,ve read stronglifts’ version of the 5/3/1, it seems a bit different from the standard 5/3/1. Can anyone advise on their progress.

At ChaseT and justkevin; although I do not doubt the efficiency og rippetoe, I just don’t think that program is suited for a 9 year experienced powerlifter, with the scars on his shin to prove it.[/quote]

What are your unequipped squat, bench, and deadlift PRs? What can you lift right now?

I would just start lifting again. Coming back too fast is going to more likely than not fuck you up.

I have never tried Sheiko but I like 5/3/1 a lot.

Firts of I compete in a Raw only federation.

Bench 180kg

Squat 240kg

Deads 325kg

Those were my best competing numbers at 115kg bw at 6feet

This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.

I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.

I really appreciate your comments and feedback.

BTW synthetickiller could you post a link to that FAQ, i would really like to read it!

[quote]white.death wrote:
Firts of I compete in a Raw only federation.

Bench 180kg

Squat 240kg

Deads 325kg

Those were my best competing numbers at 115kg bw at 6feet

This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.

I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.

I really appreciate your comments and feedback.

BTW synthetickiller could you post a link to that FAQ, i would really like to read it! [/quote]

http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/sheiko_faq

How’s your right side doing now? Big strength difference compared to your left?

Well my whole body atrophied, the differance between left and right is not so big.

Sure, I have to do more unilateral work to keep everything in check and I have to focus more on upper back and shoulder stability.

The main problem is that I broke four ribs, of which three punctured my lung and the other tore out. I mainly notice that my breath is a bit shorter, my ribcage does not feel “flexible” expanding wise and I get upper back pain.

My right knee was a bit messed up so definately my right thigh and calve is smaller than my left and weaker.

Further I can’t take my shirt of anymore to pick up chicks with my stunning bod (thats just a bit of dark humour seeing as though I now have lots of scars, haha)

All in all I don’t carry to much lasting repurcussions

What do you guys think about the Texas Method?

Sheiko: http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/sheiko_faq

Ask anything you like. Apparently, no one else has yet.

[quote]white.death wrote:
Firts of I compete in a Raw only federation.

Bench 180kg

Squat 240kg

Deads 325kg

Those were my best competing numbers at 115kg bw at 6feet

This morning I maxed out at 135 Bench 190 Squat and 210 Deads at 82kg (still at 6feet haha), a massive drop, but then keep in mind during my car accident the right side of body was basically crushed.

I somehow feel more comfortable with the sheiko design although I accept and agree with Synthetickiller and VikingAD24 that I should probably work my way back into things.

I really appreciate your comments and feedback.

BTW synthetickiller could you post a link to that FAQ, i would really like to read it! [/quote]

I recommended the SS novice program because it is suitable for people who have a lot of quick and easy gains to be made. There is no point in hopping on a routine that has periodization built in when you are working way below your long term PRs. You should give the SS novice program a go and switch up to a Sheiko program once the gains slow down and you’ve built up some conditioning. That’s exactly what I’d do if I were in your situation.

By the way, up until recently, I had been using Sheiko training templates for about 18 months straight. My best raw lifts are 551/316/636 at ~210lb. I have also done the SS novice program and tried the 531 routine.

Here is a link to a spreadsheet I made with a bunch of Sheiko training routines: http://rapidshare.com/files/179760276/Sheiko_Spreadsheet_2008.08.25.xls

Good luck with your recovery.

[quote]white.death wrote:
Okay guys it’s been almost been 13 months since i’ve lifted some heavy weight due to a car accident.

Previously I used to follow a West Side method but unfortunetly I don’t have the motivation or th will the get back into that.

On the site and in the threads i’ve read a lot of good accounts of 5/3/1 but then also I came across Sheiko # 29 that seems interesting.

My question to the power alumni is this: which program desigh is best suited to bring back any lifter from such a long lay-off, especially one that wants to compete again as soon as possible.

Thanks in advance![/quote]

Neither. You should max out 90 days a week like I do.

ChaseT, very very strong bro.