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
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