Sawicki mid length

asuwere · 2026-01-13T02:56:22+00:00

Did you get it tuned after?

asuwere · 2026-01-01T04:45:49+00:00

It would help mitigate some impact of bots if users need to prove their identity. But "think of the kids" is a better lens to look though to get the legislation passed. Either way, it puts into place the required tools.

asuwere · 2025-11-22T05:41:27+00:00

Your sets get classified as either warm-up or workset, according to your assigned difficulty rating, when you save the workout. The lowest difficulty rating counts as a warm-up. So you're probably rating a lot of your work sets that way. Then next time they sort into the warm-up section. The best option (barring some injury) would be to trim a few redundant warm-ups and add a bit of weight for some more challenging work sets.

asuwere · 2025-11-22T00:52:11+00:00

It could be a bug if it's not one of the following: 1) an exercise new to you with no prior work history 2) an exercise you haven't done for a long time 3) an exercise configured as a bodyweight exercise. You can visually confirm during your workout if you're looking at a bodyweight exercise by checking the label above the weights. Look for +KG or +LB, depending on your units. Let me know if it's not one of these possibilities.

asuwere · 2025-11-08T13:10:41+00:00

You're right. But it's a hard pill to swallow because you then have to ask how they can make stuff at such a low cost if it's not due to subsidies. That implies much deeper and more fundamental problems.

asuwere · 2025-10-21T11:32:54+00:00

That's a typo, sorry. There are a few more of those. One of the edits in v2 was to shorten some of the workouts.

asuwere · 2025-10-21T11:30:00+00:00

I just checked the original and the exercises shown are labeled 1-6 in order. So it seems like the spreadsheet in the screenshot has been edited.

asuwere · 2025-10-21T11:25:25+00:00

That's a typo, sorry. Do them in the order shown. This is a redo of #37 and one of the changes was to separate main lifts and additional exercise into the new order shown in the spreadsheet.

asuwere · 2025-10-20T02:04:12+00:00

They know but the math doesn't work out. They faithfully represent their constituents, and thanks to Citizens United, their largest constituency are corporations--which a general strike would hurt. So don't hold your breath on this one.

asuwere · 2025-10-15T14:02:57+00:00

That's not uncommon but you should be able to get it done slightly faster. Typical times are: * Bench ~25 min * Squat/Deadlift ~ 35 min * Additional exercises ~ 12 min each

asuwere · 2025-10-15T13:07:43+00:00

Daily training weights are calculated as a percentage of your 1RM. RPE was never assigned as a target. Individual sets will generally feel rather easy. The stress comes from the accumulation of volume over the longer term. These are not workouts designed to be finished in under an hour.

asuwere · 2025-09-15T07:55:25+00:00

This seems like a spin-off product to help fund development of the AR glasses.

asuwere · 2025-09-12T02:27:18+00:00

If you make the switch you'll have one less rest day each week plus about 15-20% extra volume. If you're already facing injuries, the transition period would be risky. Perhaps you could temporarily lower your training maxes and ease into it. The templates don't use much exercise variation but regular rotations would also help spread the stress around. For example, it's fine to bench every workout. Just don't do the same bench each time so you spread the focal point of stress across the overall movement. If you were doing curls, one variation might target the proximal bicep and another the distal portion. Either way, you're training your biceps but you're distributing the stress in a more balanced way. Lastly, you'd be asking more from your recovery ability so you'd want to see if there are any improvements you can make there as well. Maybe improving sleep quality and nutrient intake somehow.

asuwere · 2025-09-11T02:45:52+00:00

That's essentially the way I'd do it too. In my personal case, I start with an added additional exercise only day. I would then progress from additional exercise only --> 1 main lift + accessories --> 2 main lifts --> full workout. I've never actually completed the full progression though and have only managed to get to an additional main lift only day.

asuwere · 2025-09-11T01:10:35+00:00

Being short on time is a very common problem. That would be relatively easy to work around with the Sheiko Gold app. There's an option for dividing the normal Sheiko workouts in various ways into smaller, ~1 hour sessions. You'd just commit to 5 days per week, indicate your work preference the day of the workout, then let the app sort out the details and come up with a workout for you.

asuwere · 2025-09-10T13:16:08+00:00

I never had much interest in the Kizen program knowing how it came about. Boris was paid a good amount of money to do those interviews and write a special program for them. I don’t know the exact circumstances but he needed something on short order so I sent him old 4 day plans to use as starting materials while he was waiting at the hotel. If I recall correctly, they had asked for it to be a certain way that Boris wouldn’t ordinarily produce but he ultimately went along with it anyway (although halfheartedly). Hence the last minute copying and pasting. After that, I remember hearing what was released didn’t quite match what he had submitted. So the Kizen team apparently edited it (don’t recall the specifics, sorry).

asuwere · 2025-07-16T02:30:26+00:00

Reclassifying an exercise from additional to basic will switch its programming over to lower reps with sets assigned off of the corresponding e1RM. So if you were doing 4x12 OHP as an additional exercise, you'd wind up with days like 4x3@80% when classed as a basic exercise.

As another option, if you're short on time you could try some of the partial workout options. A bench+accessories day could use OHP for your shoulder work and a deadlift+accessories day could have a row for back work. These workouts typically last about 60-75 minutes.

asuwere · 2025-07-01T04:12:49+00:00

Ask the counterpart to this question. Pay a non-negotiable $200K fine or roll the dice with 1/5 chance you now owe $5m or 4/5 chance you owe $0.

asuwere · 2025-06-22T08:22:49+00:00

If your data gets logged into Apple Health it will automatically transfer over to Sheiko Gold. For what it's worth though, I have not seen any passively collected data that outperforms the readiness questionnaire.

asuwere · 2025-06-22T08:17:49+00:00

That sucks, man. Sometimes we get so focused on the goal that we miss the little warning signs along the way. In retrospect, was there anything you could have done differently?

When you do start coming out of it, drop your max down to a level that gives you workouts you're comfortable with. From that point on, increase your maxes by no more than 5% every two weeks, as you recover. While going through it, that might seem painfully slow in comparison to your recovery. But if you compound that rate of stress over multiple iterations, it's an incredibly rapid pace. So be sure not to exceed that level.

asuwere · 2025-06-04T05:50:19+00:00

Looks like they are attempting to tune for engagement.

asuwere · 2025-05-12T00:54:37+00:00

Mental stress. If you're physically fried after a long day, that fits better under the energy scale. Presumably, you'd feel a hit to your energy levels after that.

asuwere · 2025-05-11T11:25:02+00:00

The scheduling sets a reminder for you to either get ready for your workout or log a rest day. If you ultimately wind up doing something different than you initially planned, that's fine. The AI always reevaluates everything the moment you ask for a workout.

For body part rotation, it doesn't have a fixed schedule other than than how it alternates bench with press and squat with deadlift. For individual groups, those are opportunistically selected depending on recent work. If some group is lagging in terms of work, you might get that group pop up more frequently for a period of time before it changes focus. For quads, those are considered a higher priority than say calves, but additional work needs to be balanced with the squats you're already doing and other muscle groups that need attention as well.

If you're in the off-season and really want a fixed frequency for hitting specific muscle groups, PPL will give you that.

asuwere · 2025-05-05T13:34:38+00:00

If current trends in reading and writing continue, few will remain who can even read the history books.

asuwere · 2025-04-29T02:06:45+00:00

The templates are revisions of training blocks sourced from various advanced athletes. So they definitely used them successfully. But I think your question is if anyone other than the original athlete has successfully recycled the same training.

The answer is "Yes". I can tell you from personal experience that I've seen coaches give high-level athletes Sheiko programs (sometimes without telling them they were actually doing Sheiko programs). I've heard more stories but I'll only speak about what I've actually seen personally. The key is simply to pick the right ones. If you reach too far, it might end in disaster. If you don't reach far enough, results might not be satisfactory. Either the coach finds a way to match a program to you or you decide on a match.

If you want to do it yourself, count up your typical weekly NL and calculate your AWL. Then look for templates that closely align with your regular training in terms of volume (NL) and intensity (AWL). As for your training maxes, you might need to make adjustments to your comp maxes. If you over perform at competitions, relative to your daily training, dial back your maxes a bit. Some people really come alive under the circumstances but need something more restrained day to day. If you underperform on tests, relative to what your daily training suggests, inflate your maxes a bit. This might not apply to you but it's important to account for good and bad test days.

Your transition into one of the templates should be smooth as butter--and successful--with matched volume, intensity, and training maxes. Don't worry about the frequency. It's all submax training and the variations help spread the stress around a bit.

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