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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

Switching to Sheiko for meet prep
Doing #29,#37,#32

Gonna be tough with all the volume.

Actually going to switch to the advanced medium load prep 2,3 and the competition. The numbered program only 3 day. CMS level needs 4 day.

Sheiko programs
This post was edited on 2/10 at 3:53 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Squat
50% 5 1 238
60% 4 1 285
70% 3 2 333
80% 2 5 380
Bench press
50% 5 1 195
60% 4 1 234
70% 3 2 273
80% 2 2 312
75% 3 1 293
65% 5 1 254
55% 7 1 215
Dumbbell fly 10 5
Squat
50% 5 1 238
60% 5 2 285
70% 4 4 333
Good morning (standing)
5 5

Rounded up all numbers
This post was edited on 2/2 at 7:49 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
First number is reps then sets then weight


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10
onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
10898 posts

re: Switching to Sheiko for meet prep
Did Sheiko for a long time and loved it. Just don't have the time for all that volume since I've had kids


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
I've got twins that are two. It's tough but it's just something I want to do.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
OMG that was tough.


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20
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
58054 posts

re: Switching to Sheiko for meet prep
Good luck

Make sure you up your protein do some mobility work get some deep tissue massage etc

The volume is crazy


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Bench press 50% 5 1 203
Bench press 60% 4 1 243
Bench press 70% 3 1 284
Bench press 80% 3 4 324
Squat 50% 5 1 243
Squat 60% 5 1 291
Squat 70% 3 1 340
Squat 70% 5 1 340
Squat 70% 7 1 340
Squat 70% 4 1 340
Squat 70% 6 1 340
Squat 70% 8 1 340
Bench press 50% 4 1 203
Bench press 60% 4 1 243
Bench press 70% 4 4 284
Chest Muscles 6 5
Good morning 5 5


Did squats with SSB. That weight was for low bar. Was too much for SSB. Need to decrease by 10% as SSB is tougher.
This post was edited on 2/5 at 8:03 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Deadlift up to knees 50% 4 1 293
Deadlift up to knees 60% 4 1 351
Deadlift up to knees 70% 4 4 410
Bench press 50% 5 1 200
Bench press 60% 4 1 240
Bench press 70% 3 1 280
Bench press 80% 2 5 320
Deadlift off boxes, bar is 5cm below knees 55% 3 1 322
Deadlift off boxes, bar is 5cm below knees 65% 3 1 380
Deadlift off boxes, bar is 5cm below knees 75% 3 1 439
Deadlift off boxes, bar is 5cm below knees 85% 3 4 497
Triceps 6 5
Hyperextension 8 4


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
58054 posts

re: Switching to Sheiko for meet prep
Anyone that does sheiko has my respect.

The volume is insane


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
I did a lot of laying down in the bench lol


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
58054 posts

re: Switching to Sheiko for meet prep
Don't matter bro
It's an embrace the suck workout
You got steel balls


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Squat 50% 5 1 240
Squat 60% 4 1 288
Squat 70% 3 1 336
Squat 75% 3 4 360
Bench press 50% 6 1 200
Bench press 60% 5 1 240
Bench press 70% 4 1 280
Bench press 75% 3 1 300
Bench press 80% 2 2 320
Bench press 85% 1 2 340
Bench press 80% 2 1 320
Bench press 75% 3 1 300
Bench press 70% 4 1 280
Bench press 65% 5 1 260
Bench press 60% 6 1 240
Bench press 55% 7 1 220
Bench press 50% 8 1 200
Squat 50% 4 1 240
Squat 60% 4 1 288
Squat 70% 4 4 336
Chest Muscles 6 5
Abs 10 3


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
58054 posts

re: Switching to Sheiko for meet prep
Impressive


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Couldn't finish last three sets of squats. Technique was leaving me but could have done them.


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00
bootlegger
Southeastern LA Fan
Ponchatoula
Member since Dec 2012
3772 posts

re: Switching to Sheiko for meet prep
I commend you.....that's an asspile of lifting. In my third week of FST-7, and it's been a challenge. But doesn't hold a candle to the work you're putting in
This post was edited on 2/9 at 10:20 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
FST 7 is legit tough too. I had some real problems getting through some of those 7 sets. BB is about the endurance and fighting the pain of the pump.


onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
10898 posts

re: Switching to Sheiko for meet prep
How long is it taking you to get through the Sheiko workouts?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
14106 posts

re: Switching to Sheiko for meet prep
Yesterday was 1.5 hours which included an extensive warm up. Usually 1 to 1.5 but you have to have a good pace or you could easily eclipse 2 hours.

This is also the medium load. I think there is a small load. There is also an intermediate program.
This post was edited on 2/10 at 9:23 am


onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
10898 posts

re: Switching to Sheiko for meet prep
That's about what it used to take me. When I worked offshore I'd work out every other day during my 3 weeks home and squeeze a 4 week cycle into 3 weeks. Now that I have a normal job my best time to lift is in the morning before work so I'm alot more time restricted.


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