Sheiko 29

[BendtheBar]

A friend of mine who is a pro lifter and a strength coach for a major university (top 20 teams) just finished Sheiko 29 and remarked to me via email:

I did sheiko 29 as is, and it was too much. My bench went up but squat and deadlift actually went down. My knees and hip flexors couldn't recover. I like some of the methods though, and will write up my own version with some variation.

Not trying to dissuade anyone from using Sheiko, but I did find his quote interesting and wanted to post it.

[Tannhauser]

I did Sheiko 29 a couple of years ago. Good gains on squat, some gains on deadlift, nothing on bench press. It was tough, but it really dials in your technique.

[DieselWeasel]

I did a full year of Sheiko and didn't sustain any injuries. My total increased greatly during that year. The only time that I got hurt when using Sheiko was when I did a couple months of Sheiko CMS, the advanced version of Sheiko for guys who have approximately an elite total.

[austin.j.taylor]

Shieko is tough to recover from, gotta eat a ton and get good rest.


I once ran smolov for 12 inch log press. Worst idea ever.

[DieselWeasel]

Originally Posted by austin.j.taylor

Shieko is tough to recover from, gotta eat a ton and get good rest.

Obvious statement is obvious.

I once ran smolov for 12 inch log press. Worst idea ever.

Why the hell would you do that? Smolov was designed specifically and solely for the squat.

[austin.j.taylor]

Originally Posted by DieselWeasel

Why the hell would you do that? Smolov was designed specifically and solely for the squat.

Just because it is designed for the squat doesnt mean you cant apply the principles to other exercises. I was trying an experiment, it failed hard. I have also ran smolov for deadlift, with the percentages turned down, and had some success. Experimentation is one of the fundamentals of strength training in my eyes.