Anybody who has ran Sheiko

[superbane]

Just curious what do you guys do to keep your shoulders from getting beat up when running sheiko ?

I haven’t really even started it completely just toying with the first week over and over for the last three weeks to try to get used to the volume.

The last program I ran was Brandon Lily’s cube. That was a few summers back....

I feel good and think I’m going to enjoy this but I have a feeling I need to be very diligent with care to the shoulders.

 

[ickyrica]

Lots of hip and elbow maintenance with me, shoulders weren't too bad.

Longer warm up times, additional accessory work, have a great woman that massages them.

Sheiko was a bitch lol

 

[Perrin Aybara]

I'm on my eighth week of Sheiko Advanced Medium Load and no issues so far just running it as written and adding nothing. Body actually feels better than it did on what I was doing before. I assume from the lower intensity. I'm sure adding face pulls and band pull aparts would be fine.

 

[superbane]

I didn’t flat bench as much.
The total volume in the first week of #29 is way more.
I’ll add in some band pulls and try to locate a new girl lol

 

[Btcowboy]

I just started Sheiko, just finished first week. My first week is 37 and a shit ton of bench volume, about 21000lbs worth in 3 days. Shoulders and elbows hurting after last day.

 

[superbane]

I’m doing #29
Just playing around with it until I blast and then I’m going to run 29,30,31,32 in a row.

It’s a lot of bench volume coming from other bodybuilding programs and even a few powerifter programs.
This shits crazy!

 

[Perrin Aybara]

All that bench volume and frequency works great for me. Just don't set an unrealistic training max or it'll crush you. I set mine about 20lbs under my all time PR from last year.

 

[superbane]

All that bench volume and frequency works great for me. Just don't set an unrealistic training max or it'll crush you. I set mine about 20lbs under my all time PR from last year.

Oh I like it, I’m just beating up my shoulders.
You know right on the very outer sweep of the pec and the close inner part of the shoulder.

Nope and I did exactly that I put it at least 20lbs lower.

My reasoning was different for that. I’m actually curious how you guys program your maxes when it comes to blasting vs cruising.

 

[Perrin Aybara]

Oh I like it, I’m just beating up my shoulders.
You know right on the very outer sweep of the pec and the close inner part of the shoulder.

Nope and I did exactly that I put it at least 20lbs lower.

My reasoning was different for that. I’m actually curious how you guys program your maxes when it comes to blasting vs cruising.

Depends. A lot of the time I'll cut weight after a blast because I'll usually end up bulking like crazy for a meet and need to lose the fat. In that case I just accept my lifts are going down the toilet for awhile. If not I'll keep them pretty high. Right now I've been cruising since October, cut weight from then until December, and roughly maintaining since January with tons of added water from MK 677, and I've got my maxes 10-20lbs under my all time PRs.