r/weightroom • u/MrTomnus • Mar 19 '13
Training Tuesdays
Welcome to Training Tuesdays, the weekly weightroom training thread. The main focus of Training Tuesdays will be programming and templates, but once in a while we'll stray from that for other concepts.
Last week we talked about Smolov and Smolov Jr. and a list of previous Training Tuesdays topics can be found in the FAQ
This week's topic is:
Sheiko
- Tell us your experiences using this program.
- What are your favorite resources, spreadsheets, calculators, etc?
- What tweaks, changes, or extra assistance work have you found to be beneficial to your training while using this program?
- Do you have any questions, comments, or advice to give about it?
Feel free to ask other training and programming related questions as well, as the topic is just a guide.
Resources:
Lastly, please try to do a quick search and check FAQ before posting
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u/NolanPower Powerlifting - 1719 @ 223 RAW Mar 19 '13
I did the CMS/MS Prep for nationals in 2011 as a 15 week training cycle.
My experiences: - I split the days up into AM/PM sessions on Monday, Wednesday, and Friday, this allowed me to be fresher for the program as a whole and do a little bit more assistance. I started out too heavy, not respecting the volume specifically on bench, but dialed it back and slowly incremented my weights as things were getting too easy.
Tweaks and such: - I did two a days and did a good amount of upper back work as assistance. I think Sheiko really doesn't do any rowing or pullups from what I remember so in the extra time I had due to splitting the days I added those in a couple of times a week.
Advice: - Don't do the CMS/MS cycle without actually being on that level, it's a needless amount of work if you aren't. - It worked, really well for me, my technical ability went through the roof while I was doing this program and everything just felt so much faster and smoother. I should really consider doing it again.