Sheiko template

L

LeiYunFat

0
In anticipation of going onto the sheiko template, I have some questions before I begin.

1.) Is it ok to sub OHP for bench? The reason being I don't care a lick about my bench, but I do care about my OHP. A past injury curbed my benching some time ago and I don't want to potentially aggravate it. Could I interchange the OHP and bench? When I eventually do BTN presses or shoulder work, should I do chest stuff?

2.) I like to work in the rings any way I can-- would hungarian ring dips (wide dips) be sufficient for the chest supplement/assistance exercise? I don't even know if they use those terms, since westside may use them exclusively. Or, depending on the answer to question 1, should I remove chest work and do delt/shoulder work with db presses?

3) On the 3 competition days, should I max everyday? One lift max a day? Three? Should I just do the ME exercise and leave?

Attached is the Sheiko template I will be using.
 

Attachments

  • Sheiko_cms_ms.zip
    34.9 KB · Views: 246
if i were doing the routine and i couldnt do bench, i would substitute weighted dips for bench because it works the same muscles including the chest.
military could be the assistance because it strengthens the shoulders to aid the larger, more powerful chest muscles in the dips.

then again, it could work both ways if you really want to do it your way ^.^

and on the 3 competition days, max 1 exercise a day.
mon squat
wed dips/military
fri deadlift

you can work out more than just the ME exercises on max days, just dont overdo it.

what are your expected gains from this? =3
 
Thanks for the reply, I am expecting to get stronger :-|

When I say OHP I mean like a push press, so with leg drive. I know mil press are not main lifts, but an OHP can be a main lift, couldn't it?
 
yeah it IS different i guess. its more of a total body lift if you use leg drive.
so yes, you can use it for a main lift. it just doesnt work the chest like bench does obviosly, so do ring dips like you said ;D

good luck and il be following your progress!
 
This program was designed to build SPP, specific physical preparedness. So basically you do your 3 PL lifts...a lot...

I've been subbing the overhead press for the bench, because I hate the bench. And I've recently been throwing in rotator cuff and some back work to keep my shoulder girdle happy.
 
You must log in or register to reply here.
Back
Top