Sheiko on hold, training around the bicep tear

[thebruce]

All looked to be moving great and with some speed nice.

[McLifter]

Good to see you posting Guy. I know it is all out there but where have you found the templates for the Sheiko? I'm not familiar with the numbers you are referring to.

Are you training on Thursday night 9th? I have a late appointment at 9:15pm and I was thinking about hooking up with someone for a training session after work. I'm supposed to be fasting so there will be no post workout feeding frenzy for me.

Brock

[McLifter]

Thanks for the info Guy. I'll make an attempt to check out the websites. I'm sure that your experience will assist the newer lifters we have joining the forum and the sport.

Brock

[Ed]

Great post on the sheiko stuff Guy. Here's a couple of questions for you on the deadlift to the knees do you bring the bar to your knees then back to the ground or do you pause it at the knees and then finish the lift? I have read in a couple of places that some of the programs were designed to be an AM and PM type program what are your thoughts on that. I'm just finishing up #29 just using the squat and deadlift portions with a very light max to base the %s off of, trying to rehab back and shoulder stuff.

[Guy]

For the deadlift to the knees, I pull to the knees, pause then back to the floor, except or the last rep of every set, I pause and pull to lockout. I'll take a video of a set next time I do it. I've read varying ways of doing it, this is the way Bert showed me years and I think it allows the best of both. Some partial work, some full range work.

As far as training twice per day, I've heard of some people breaking the workouts up for time reasons. The whole point of the system is to train three lifts per session, to specifically condition you to perform come competition day.
From what I understand, the other programs that are designed for 2 a day workouts are designed for higher rated lifters of the master of sport or master of sport international class.


From the translation of Sheiko's book

www.elitefts.com/sheiko/Sheiko_book.htm

The sports club “Irbis” (Ufa) has all the conditions for working out for “lovers”- these are students, employees, workers, who come to work out at the end of the workday, as well as for a small group of “professionals”- these are the sportsmen whose main work are workouts. Both work out by one graphic, 5 times per week approximately

The difference is that “lovers” work out once per day and the objectives before them are to win the title of the champion for the Bashkortostan republic, be a member of the republic combined team and perform as well as possible in the championship and Russian cup.

The “professionals”, for whom in the sports club “Irbis”, conditions for workouts and restoration after them are created, work out during the same ? but do 8 workouts per week using the following outline:

Monday –2 workouts

Tuesday –1 workout

Wednesday –2 workouts

Thursday –day of rest (sauna)

Friday –2 workouts

Saturday –1 workout

Hope that helps

[Ed]

Thanks for the info Guy it is interesting stuff. I see that Talmant put out a DVD a while back have you heard anything about his DVD? I think I will probably order it once my online shopping privileges are reinstated.

www.reactivetrainingsystems.com/store/custom-training?page=shop.product_details&flypage=flypage.tpl&product_id=2&category_id=1

[Guy]

The DVD looks like it could fill a lot of the pieces of the puzzle since most of the info is fractured on the Internet, I'd say its worth the $40 if you were interested in learning more about the system. There's a trailer on YouTube with an overview as well.

[McLifter]

Is all well with the Experiment? How are you feeling?

How many entries are coming from Acceleration for the Dauphin meet Mr. Page?

Brock

[Guy]

Have still been training around the biceps tear, it wasn't a full tear the tendon is still attached, will just have to deal with the balled up "Popeye" sign closer to my shoulder from now on.

The first 2 weeks after the tear were the most critical in requiring rest, I simply iced to reduce swelling and did light unweighted movements throughout as big a range of motion as possible. Received treatment a couple times which was just light massage to force some of the extra fluid out of the arm. Essentially after this 2 week period the injury has begun to "scar" up as I understand it and I can begin light resistance and moderate exercise, which for now is just flexing with as much tension a the muscle can handle without discomfort, this is still unweighted.

It was great to see all the competitors in Dauphin and hope numbers carry over into the next contests.

Sunday June 8

Rear delt machine worked up to 4 sets of 15

Pec deck - slight discomfort when going into the stretched position, did mostly partial movements and iso holds - 4 sets of 12-15 reps

Chain fly's on bosu ball- wanted a movement that minimize the strain at the bottom stretched position, so using the D cable attachments I worked up to 4 chains for 12 reps for 3 sets

Bench with chains- bar x a couple sets no pain, 95x6x2, no pain, 135x6x2 no pain, same concept as the fly's wanted minimal tension on the bottom and whatever I could handle at the top, worked up doing sets of 6 adding 1 chain per side per set, ended up do 135+7 chains/sidex 6, after that I did another set ending in a strip set , where I pulled off 2 chains per side ending up at 135, so 135+7cx6-135+5cx6-135+3c-135x12

Slight decline DB press - worked up to 60x12 for 3 sets, all reps slow and controlled, the most dangerous part is getting the DB up into position, no pain on these sets

DB laterals
DB pullovers
Cable face pulls 3 sets done in circuit style 12-15 reps each

BB push-ups - 3 sets of max reps - 25-21-15

Treadmill - 40min

Long day, being at the contest and not training upper for 2 weeks kinda left me chomping at the bit to get back at it

[Guy]

June 10 - Lower

Squats - have to put my hands wide out at the collars agin to minimize stress on the bicep
Worked up to 225x8, 245x8,265x8, 275x8x3, 255x8

Deads - worked hook grip, went really slow and controlled to see how what the arm could handle - 135x5, 185x5, 225x5x2, stopped there, don't want to push it yet

Leg extensions - 4x15

Seated calves - 3x20

Walking lunges - bodyweight - 50 reps total

[McLifter]

Injuries suck! I was surprised to see how fast the bruising had gone down. Nice job! Excellent results and turnout for your Acceleration Team! You guys really walked away with the Hardware this time.

Brock