ANOTHER sheiko question for Keith

In article <[email hidden]>,

bulletproof said:

Keith, I had talked to you a while back about my experiences running
through the beginner sheiko routine as it was written. As I explained,
I ended up overtraining my hip flexors big time and making my deadlift
drop by like 45 pounds. This had to do with the fact that I deadlift
and squat sumo. You told me to drop the deadlifting from the routine
and just do some heavy good mornings in place of it. I experimented
with using the percentages/sets/reps that sheiko prescribes for
deadlifting and used them for good mornings. It seemed to work ok as it
got my deadlift back up to where it was before. However, do you think
it would be good to put the deadlifting back in and perform them
conventional instead of sumo so I don't overstress my hip flexors? Then
when I test my 1rm, test it sumo. Also, since my hip flexors also
happen to be my weak point in the squat, do you think it might be a
good idea to change all of the squats in the workouts to box squats?

I'm trying to get a handle on this.

You quit doing sumos because your hip flexors were overtrained, and yet
your hip flexors are your weak link. So now you want to do box squats to
stress the hip flexors more. Hmmm.

Why not just add back in the sumo?

If there is one thing the Russian and Bulgarian coaches can teach us it is
that overtraining is almost impossible to do if the work capacity is
developed in a slow and systematic manner. So what I would do now is add
back in the sumo. Possibly only doing one sumo per week and GM's for the
other deadlift workouts.

OTOH, I have no problem with doing box squats either. But I wouldn't do
all my squats that way. Either do all the main squat workouts normally and
the second squat workout of the day off the box (I had my best results
from one cycle doing the Sheiko this way) or vice versa. Remember to allow
for the fact you can't box squat as much as you can squat.

One thing I am wondering is if the flexors were overtrained or simply
tightened up on you and threw off your sumo form. The point of the seated
GM exercise is primairly a stretch for the hip flexors IMO. I'd make sure
you do them and really get the leg wide. Keep the back flat and stretch
the hip flexors on the way down.

--
Keith

Quoted message said:

One thing I am wondering is if the flexors were overtrained or simply
tightened up on you and threw off your sumo form. The point of the seated
GM exercise is primairly a stretch for the hip flexors IMO. I'd make sure
you do them and really get the leg wide. Keep the back flat and stretch
the hip flexors on the way down.

Wow, I had no idea they did that! I'd dropped them 'cause of time (hate
being in the gym for more than 2 hrs). Perhaps it's time to put them
back in!

In article <[email hidden]>, Mark

Quoted message said:

Quoted message said:

One thing I am wondering is if the flexors were overtrained or simply
tightened up on you and threw off your sumo form. The point of the seated
GM exercise is primairly a stretch for the hip flexors IMO. I'd make sure
you do them and really get the leg wide. Keep the back flat and stretch
the hip flexors on the way down.

Wow, I had no idea they did that! I'd dropped them 'cause of time (hate
being in the gym for more than 2 hrs). Perhaps it's time to put them
back in!

Mebbe use them as a warm-up to some assistance? If your hip flexors aren't
tight, then there isn't much point.

--
Keith