Hey Hops,

Thanks for stopping in mate. My weight went up in the first two weeks, and I did feel bigger in the chest and shoulders. I didn't measure myself beforehand so I can't know for sure. I was really only interested in eating enough to support the training, not to gain any weight. After week two I didn't notice anything else.




So, I've mapped out the next three weeks. I've done it based on info I've found from others who've peaked after a Sheiko, and on stuff Sheiko's written himself. Sheiko's Competition Phases normally last 5 weeks.


I've written it % sets X reps

Week 1:

WED:
Squat 70 3x3
Bench 70 3x3
Dead 70 3x3

FRI:
Squat 80 3x2
Bench 80 3x2


Week 2:

MON:
Squat 90+ 3x1
Bench 90+ 3x1
Dead 90+ 3x1

WED:
Bench 70 4x2
Squat 70 4x2

FRI:
Dead 75 3x2
Bench 75 3x2


Week 3:

MON:
Squat 80 2x2
Bench 80 2x2

WED:
Squat 70 3x2
Bench 70 3x2

SAT: TEST


I've only listed the top sets for for the main lifts. I'll also add some core work and speed stuff, and I'll probably ride the bike a few days as well.

If anyone here has some experience peaking, especially after a Sheiko, I'd love to hear your ideas and experiences.

Cheers,
Jeff