Sheiko Beginner Routine

In article <[email hidden]>,

bulletproof said:

The sheiko beginner routine is 4 weeks long. Should I test my 1rm maxes
after that 4 weeks or should I run through the routine twice?

I am looking to make this routine more applicable to strongman prep and
am thinking about changing all the bench pressing to overhead pressing
but keeping the percentages the same. Do you think it would ruin the
routine if I cut out the second bench/squat/deadlift workout each day
and replaced it with assistance work?

I'm not sure how I would change the Sheiko for strongman - there are so
many events in strongman. I don't think changing to OH pressing is a bad
idea at all. Should work for that.

But if you were doing it as a base strength training than I would do the
main lifts and not change them to assistance. I would run through it twice
before testing maxes.

Well, the problem is that I'm not sure I have time for two workouts in
a day but I think that I might be able to drop the second round of
"main lift" lifting and add two or so assistance exercises that I'd
probably need to be doing anyways for strongman...something like bicep
curls and calf raises. You think it would be better to go ahead and
find the time to do the second round of "main lift" work?

In article <[email hidden]>,

bulletproof said:

Well, the problem is that I'm not sure I have time for two workouts in
a day but I think that I might be able to drop the second round of
"main lift" lifting and add two or so assistance exercises that I'd
probably need to be doing anyways for strongman...something like bicep
curls and calf raises. You think it would be better to go ahead and
find the time to do the second round of "main lift" work?

Depends, of course. If you were just building base strength I would say
yeah, do the second round.

But if you want to get more specific work than do the other strongman lifts.

Andrei Butenko (Russian emigrant to Canada who trained under Sheiko) noted
that if you were unable to do two workouts he would add 2-3 sets in the
main lift to the workout if there is a second workout in that lift planned
that day. So you could do a hybrid based on that. Take the percentages and
reps from the second workout and do 3 sets at the heaviest tacked onto the
first workout. Than do specific assistance when you can for a second
workout.

Could be the best of both worlds. Especially since a lot of the specific
assistance wouldn't require the volume of the main lifts.

That sounds interesting. I had never heard that before. I think that
might be just what I need so I can have room to work on stuff that will
help my strength be more well rounded. I suppose I'll give that a shot.
Thanks man.

So let me get this straight. If I had a workout that looked like this:

Bench press 123 1x5
147 2x4
172 2x3
184 5x3
Box Squat 160 1x5
192 2x5
224 5x5
Bench Press 123 1x6
147 2x6
159 4x6
Plate Raises 35 5x6
Spread Eagle Situps 35 4x6

I would just take the sets and reps from the heaviest part of the
second bench workout which would be 159 pounds at 4 sets of 6 reps and
add 3 sets of that to my first bench workout?
That would give me:
Bench press 123 1x5
147 2x4
159 3x6
172 2x3
184 5x3
Box Squat 160 1x5
192 2x5
224 5x5
Plate Raises 35 5x6
Spread Eagle Situps 35 4x6

Or would I add the 159 3x6 at the very end?

In article <[email hidden]>,

bulletproof said:

So let me get this straight. If I had a workout that looked like this:

Bench press 123 1x5
147 2x4
172 2x3
184 5x3
Box Squat 160 1x5
192 2x5
224 5x5
Bench Press 123 1x6
147 2x6
159 4x6
Plate Raises 35 5x6
Spread Eagle Situps 35 4x6

I would just take the sets and reps from the heaviest part of the
second bench workout which would be 159 pounds at 4 sets of 6 reps and
add 3 sets of that to my first bench workout?
That would give me:
Bench press 123 1x5
147 2x4
159 3x6
172 2x3
184 5x3
Box Squat 160 1x5
192 2x5
224 5x5
Plate Raises 35 5x6
Spread Eagle Situps 35 4x6

Or would I add the 159 3x6 at the very end?

Very end.

So...

Bench press 123 1x5
147 2x4
172 2x3
184 5x3
159 3x6

etc.

Keith is a great authority on Sheiko.

Just FYI, you can also find the training logs of a lot of guys who
train Sheiko style on www.deepsquatter.com, in the Training Logs part
of the forums section (you will have to register).

In particular, check out Scott Waits' log, and maybe ask him some
questions. Scott is an amazing lifter, he holds the USAPL Cal State
records in the squat at 198 and 220 lbs, and would own it at 242 as
well except he moved to Nevada. And he's 6'1! Also check out the logs
for deepsquatter and GBUFF, they are both starting in on Sheiko. And
Rob Meulenberg has trained Sheiko for a long time, alothough he is now
transitioning into strongman-type stuff, so his logs could also be of
interest to you and he could have ideas about mixing Sheiko and
strongman training.

All 4 of these guys have lifted in the USAPL Nationals.

"Will_S" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Keith is a great authority on Sheiko.

Just FYI, you can also find the training logs of a lot of guys who
train Sheiko style on www.deepsquatter.com, in the Training Logs part
of the forums section (you will have to register).

In particular, check out Scott Waits' log, and maybe ask him some
questions. Scott is an amazing lifter, he holds the USAPL Cal State
records in the squat at 198 and 220 lbs, and would own it at 242 as
well except he moved to Nevada. And he's 6'1! Also check out the logs
for deepsquatter and GBUFF, they are both starting in on Sheiko. And
Rob Meulenberg has trained Sheiko for a long time, alothough he is now
transitioning into strongman-type stuff, so his logs could also be of
interest to you and he could have ideas about mixing Sheiko and
strongman training.

All 4 of these guys have lifted in the USAPL Nationals.

Is it normal to do deep squats with the stance so far apart?

In article <[email hidden]>,

John said:

"Will_S" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Keith is a great authority on Sheiko.

Just FYI, you can also find the training logs of a lot of guys who
train Sheiko style on www.deepsquatter.com, in the Training Logs part
of the forums section (you will have to register).

In particular, check out Scott Waits' log, and maybe ask him some
questions. Scott is an amazing lifter, he holds the USAPL Cal State
records in the squat at 198 and 220 lbs, and would own it at 242 as
well except he moved to Nevada. And he's 6'1! Also check out the logs
for deepsquatter and GBUFF, they are both starting in on Sheiko. And
Rob Meulenberg has trained Sheiko for a long time, alothough he is now
transitioning into strongman-type stuff, so his logs could also be of
interest to you and he could have ideas about mixing Sheiko and
strongman training.

All 4 of these guys have lifted in the USAPL Nationals.

Is it normal to do deep squats with the stance so far apart?

It's the only way...

That is a squat. Actually, as an olympic lifter I'm forced to call even
these bastardized good morning half squats. Half squats. A real squat has
your hamstrings firmly on your calves and your glutes by your ankles.

What most people call a squat is a power curtsy.

"Hobbes" <[email hidden]> wrote in message
news:khobman800-1603050803240001@localhost...

Quoted message said:

In article <[email hidden]>,

John said:

"Will_S" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Keith is a great authority on Sheiko.

Just FYI, you can also find the training logs of a lot of guys who
train Sheiko style on www.deepsquatter.com, in the Training Logs part
of the forums section (you will have to register).

In particular, check out Scott Waits' log, and maybe ask him some
questions. Scott is an amazing lifter, he holds the USAPL Cal State
records in the squat at 198 and 220 lbs, and would own it at 242 as
well except he moved to Nevada. And he's 6'1! Also check out the

logs

Quoted message said:

Quoted message said:

Quoted message said:

for deepsquatter and GBUFF, they are both starting in on Sheiko. And
Rob Meulenberg has trained Sheiko for a long time, alothough he is now
transitioning into strongman-type stuff, so his logs could also be of
interest to you and he could have ideas about mixing Sheiko and
strongman training.

All 4 of these guys have lifted in the USAPL Nationals.

Is it normal to do deep squats with the stance so far apart?

It's the only way...

That is a squat. Actually, as an olympic lifter I'm forced to call even
these bastardized good morning half squats. Half squats. A real squat has
your hamstrings firmly on your calves and your glutes by your ankles.

What most people call a squat is a power curtsy.

So, legs a bit further apart than shoulder width, back straight, toes
pointed slightly out, knees always pointing out, down until the butt is near
the ankles? Is it better to have the bar on your traps or up front on your
shoulders?

In article <[email hidden]>,

John said:

"Hobbes" <[email hidden]> wrote in message
news:khobman800-1603050803240001@localhost...

Quoted message said:

In article <[email hidden]>,

John said:

"Will_S" <[email hidden]> wrote in message
news:[email hidden]...
> Keith is a great authority on Sheiko.
>
> Just FYI, you can also find the training logs of a lot of guys who
> train Sheiko style on www.deepsquatter.com, in the Training Logs part
> of the forums section (you will have to register).
>
> In particular, check out Scott Waits' log, and maybe ask him some
> questions. Scott is an amazing lifter, he holds the USAPL Cal State
> records in the squat at 198 and 220 lbs, and would own it at 242 as
> well except he moved to Nevada. And he's 6'1! Also check out the

logs

Quoted message said:

Quoted message said:

> for deepsquatter and GBUFF, they are both starting in on Sheiko. And
> Rob Meulenberg has trained Sheiko for a long time, alothough he is now
> transitioning into strongman-type stuff, so his logs could also be of
> interest to you and he could have ideas about mixing Sheiko and
> strongman training.
>
> All 4 of these guys have lifted in the USAPL Nationals.

Is it normal to do deep squats with the stance so far apart?

It's the only way...

That is a squat. Actually, as an olympic lifter I'm forced to call even
these bastardized good morning half squats. Half squats. A real squat has
your hamstrings firmly on your calves and your glutes by your ankles.

What most people call a squat is a power curtsy.

So, legs a bit further apart than shoulder width, back straight, toes
pointed slightly out, knees always pointing out, down until the butt is near
the ankles? Is it better to have the bar on your traps or up front on your
shoulders?

For the hi-bar olympic squat the bar is placed high on the traps. For the
low-bar power squat (that bastidized thing!) the bar is place low down on
the rear delts. For a front squat (yet another variation) the bar is
placed on the shoulders in front of the neck.

Olympic lifters generally do both front and back squats. In both cases
they go ass to the grass (ATTG for future reference) because that is very
specific to the sport. Back squats are done for general strength and front
squats for specific strength - coming out of the clean.

In spite of my comments the powerlifters squat has a lot of carryover to
other sports - IMO often more carryover than the olympic style squat
because it focuses more on the posterior chain (lumbar, glutes and
hamstrings). A good variation of the wide stance squat is the box squat,
popularized by Louie Simmons.

For jumping sports the olympic squat may be better. I tend to view it as
different weapons in the arsenal rather than an either/or type of thing.

However, I still prefer either going as deep as possible or using the box
to partials. Partials really place a huge load on the knees when they are
in a vulnerable position. As well the knees don't get worked through a
greater ROM. Zatsiorsky cites a study in his book "Science and Practise of
Strength Training" which demonstrates there is 100% carrover from deep
squats to partial squats, but only a fraction of the strength in partials
carries over to the deep position. Plus you can use a ton more weight in
partials. So you get all the benefits of partials plus the benefits of
easier on the knee with full squats.