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Starting a Beginner Program

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Flavio Fridenberg · #1 · msg 2921
2015-01-15 18:31
Starting a Beginner Program
Hi there, I'm new here  8)
I want to start training using Sheiko programs and I have a few silly questions  :o

I bought the application, and according to my PRs (Squat: 85kg, Chest: 72.5kg, Deadlift: 117.5kg) I should start the Begginer program (Preparatory cycle + Competition cycle).

I want to know:
1) Regarding to the PRs. I should finish the 8 weeks programs without update them? I should check them again after that and decide to wich program move on?
2) What about deload? I should take a week deload after each cycle/program or neither?

that's all for now  :-*

Thanks in advance



Robert Frederick · #2 · msg 2931
2015-01-17 13:07
Re: Starting a Beginner Program
Assuming that you are past the point where you can add weight frequently and you have stable maxes, yes, do the entire program with the same maxes then update them at the end.

No need to deload. You have easier days cycled in throughout the program. Which program to do next? That depends on what happens during this one. When you get to the end you'll be in a better position to answer that question.

The Roman · #3 · msg 3328
2015-02-18 07:46
Re: Starting a Beginner Program
I'm not incredibly knowledgeable when it comes to the Sheiko programs but this is just form experience. You don't need to update your maxes until you run the program all the way through in my opinion, then run it again until your lifts are at a point where you should move on to the next level of programming. You are not even squatting 100kg yet so I would say deloads are entirely unnecessary. The majority of novices can reach a 140kg squat without too many hiccups and very, very infrequent deloads if any at all.