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Old 11-19-2011, 02:08 PM   #1
piatraelfa
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Default Sheiko Fans Here?

Is here any Sheiko fan besides me?
I am a huge fan of the russian powerlifting templates, especially of the ones created by Boris Sheiko.
Although they require an insanely high volume, my strength went up every time I had used it.
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Old 11-19-2011, 02:09 PM   #2
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What are your current numbers in the Squat, Bench and Deadlift?

Also can you give us a break down of how much you have gained per cycle?
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Old 11-19-2011, 02:26 PM   #3
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I've done a couple of Sheiko cycles, though I had to reduce some of the accessory work (lunges, I think). I didn't get very much out of the second cycle, but on the first one, I seem to remember that my squats and deadlifts went up -maybe 10kg each?

I think Sheiko reallly helps dial in your technique on squats and deads. Not surprising seeing as some workouts have about 16 sets of squats. It also increased my leg size and improved my CV fitness.

On the minus side, Sheiko did nothing for my bench. I think the loading is ridiculously low, and even increasing this did nothing. Also, my hips and ankles started suffering from the endless sets of squats.
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Old 11-20-2011, 06:55 AM   #4
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Well, I can squat about 240 kg only with knee wraps, bench press 140-150 kg raw and deadlift about 230-240 kg.
Currently, my strength is a little down as I am doing lots of cardio exercises.

As for the improvements, about 10 kg per lift/cycle
It may not be very much, but for me was a lot.
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