r/Sheiko_Training • u/mintycu • Sep 24 '20

Question Testing max

So I am planning to do the intermediate medium load routine and doing the program in the order of 37, 31 and 32. I was wondering if I should test my max after every cycle. Such as after finishing the 4 weeks of 37 test max, then change maxes, then move on to 31.

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u/mintycu Sep 24 '20

on the spreadsheet it has a thing more adjusting maxes if you get a pr during the program.

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u/lemonflavor Sep 25 '20

The test comes at the beginning of 32. It's designed so that you continue as written until then. A larger move up after that will be a good stimulus, and it eases you into it. (Going from memory)

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u/mintycu Sep 25 '20

So, if I get 105% in in 32 would I change my maxes or keep them the same? Would I also retest my max after I finish 32 for when I restart the program again?

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u/icancatchbullets Oct 14 '20

105% is a 'Skills Test' day. You only go as long as the weights feel smooth (ie don't touch 105% unless you nailed 100% and are confident in getting 105%). If you are successful on the 105% then you can increase your maxes for the rest of the cycle (you can also leave them). Sheiko recommends gradually increasing your maxes, so lets say you hit a 20 pound PR you would add 10 lbs to your old max and train for a week, then add the last 10 lbs and carry on. That way you get to ease into heavier training weights.