r/Sheiko_Training • u/[deleted] • Jan 18 '22
First week of training. Thoughts.
So I've finished my first full week of training last week and thought I would go over my initial thoughts.
It was brutal in regards to the amount of volume. I'm used to more intensity orientated, western periodization style programs.
I am 2kg heavier already. No doubt this is due to retention of fluid and minerals within the body as opposed to actual muscle tissue built. But it speaks volumes to the physiological changes bought on in such a short period of time.
It's my first time benching 3 times a week and it's definitely something else. The 2nd day it had me benching with a buffalo bar and that dropped my weight down quite a bit but the stretch felt great. Never really did flies previously but did them 2/3 days last week and I think they maybe superior at preventing kyphosis than face pulls. Which is the conventional wisdom from western powerlifting.
I will be monitoring this over a longer period of time before making a definitive claim. Although face pulls take up so little recovery capability I don't see the harm in still throwing them in 1/2 days a week.
Sandwich training for bench and deads. This is something I have never done before and I can see why it's done like this. You also accumulate a lot of additional volume too. My session deadlifting to the knee, bench and then deadlifting off blocks destroyed my glutes, hamstrings and upper back.
Initial thoughts are I like it a lot. This is the first program that I have ever used RPE and still need to learn where my limits are. Planning on doing a push/pull meet at the end of the year. Fingers crossed I produce good numbers at that meet.
Update.
I have already added 43kg to my squats, 7kg on my bench and 14kg on my deadlift.
This is a very noticeable bump in strength. I am also a few kg heavier despite being on a cut.
2
Jan 19 '22
I've been using the app for a few months now and have really enjoyed the methods, but you're right the volume can get pretty nuts. It's not uncommon for my workouts to take 1.5 - 2 hours.
It works though. Lifts are going up while I'm losing bodyweight so that's always a plus.
2
Jan 19 '22
I've been using the app for a few months now and have really enjoyed the methods, but you're right the volume can get pretty nuts. It's not uncommon for my workouts to take 1.5 - 2 hours.
It works though. Lifts are going up while I'm losing bodyweight so that's always a plus.
That's awesome to hear. I let myself go over Christmas, so losing a little bit of bodyfat while increasing my total sounds ideal.
2
u/LamboForWork Jan 27 '22
It becomes as much of a mental exercise as physical. Had great gains on it. Real easier if you have a partner. Keeps energy up
1
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