Sheiko CMS

[DieselWeasel]

Has anyone does this variation of Sheiko? I want to bounce ideas off people, but only those who have done specifically CMS.

[DieselWeasel]

My main issue is whether I should stay with my current squat and deadlift training weights, or move up gradually. If you watch my two latest videos, you can see that I have great bar speed, especially with the deadlift. However, I'm very hesitant to increase the weights of those two because I have lumbar soreness every day during this program, doing squats 2x and deads 2x each week. I bumped my bench weights up slightly (5lbs for every percentage) in the dead/bench session, yesterday, but really don't know how to proceed with the other two lifts.

[Fazc]

I've done the CMS Max as well as a couple other Sheiko, Smolov, Smolov Jr style routines.

In my experience it's more about adapting to higher work capacity and the form you use. The way you squat means you probably need to be a little more cautious with your overall lower back workload during the week. It's no big surprise you're getting lower back soreness as you bend over a fair bit, so there's more overlap with your squat and deadlift than someone who squats more upright. More overlap equals more weekly volume taxing that area heavily.

N.B Not that there's anything wrong with that squat form, it's how I free squat as well as it happens. But it does tend to rely moreso on the lower back then a more upright squat form.

So two possible options that I can see:

1) Keep the weights comfortable and grind out a cycle like that. You'll probably still get stronger due to the sheer regularity of your work.
2) Adopt an approach like Wade Hooper and mix in other exercises within the same basic format. I compiled a spreadsheet similar to Wade's about a year ago but never put it into play. The lifts were varied throughout the week and the percentages were based on max's in each lift rather than the same over and over. Hooper has had luck with this and I believe it may suit a lifter who doesn't have the prototypical *good* form on a lift.

Just my 2 cents, feel free to disregard.

[DieselWeasel]

Thanks, Fazc. The first option is probably what I'll do. Can you explain #2 a bit more?

[Fazc]

A purely hypothetical example, based on the CMS listed here: THE PROVISIONAL MONTHLY PLAN - 4

The routine as listed above spreads the weekly squat volume for the first week as follows -

Monday

Squat

50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)

50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)

Friday

Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

The above percentages and reps/sets are of course referring to Squat volume. We can change this around as follows:

Monday

Squat

50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)

50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)

Friday

Front Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

What we are doing now is using the same percentage/sets/reps but based off two exercises as opposed to one. This allows for variation within the week, which can alleviate excessive workload on some areas and also has the benefit of being able to perform corrective assistance exercise as an integral part of the routine. All the while still sticking to the same basic regime.

This is how one could possibly benefit from variation while still benefiting from the sheer volume and clever programming of the Sheiko routine.

[DieselWeasel]

Thanks for fully explaining that concept, Fazc. Interesting variation, which would help -me- in particular because, like you stated, I lean forward when I do back squats, so that would probably alleviate some lumbar soreness. I might give that a shot during my next CMS cycle, after my upcoming meet in November, going into the one after that, Raw Unity, in February.

What do you suggest I do in the skills evaluation on October 10th, regarding weights for each of the big three? My intention was to probably get a 5lb PR for each of those lifts, maybe more. Should I hit the PRs in that session, or stay within my current 1RMs, and save it for the meet, one month later?

[Fazc]

Sounds like a good plan, but I couldn't possibly say for certain. I reckon that's gotta be your call.

I know what worked for me when I was doing raw Meets. But that may be very different to what you need.

[DieselWeasel]

Did you attempt new maxes during the skills evaluation in CMS?

[Fazc]

I always went for a new max yeah.

If it was me, I'd do what I used to which was the old Bill Starr approach. Work mostly triples for that last month and use my top triple as my opener.

[DieselWeasel]

Okay. Thanks, man.