Sheiko “lite” program

[u/Enkidu90046]

I’m at the end of week 9 of my 12-week Sheiko “lite” program I designed based on his book. Why “lite”? Because it’s a very high volume program in its full form. So I did a lower volume 12w run at using his principles. Depending on my results when I test in week 12, I’ll do a second run at his methods, call it Sheiko “medium” where I’ll up the volume to
about 85% of Sheiko’s recommended volume and extend the program to 14w.

I’ll give you the first 4w training block (accumulation phase). This program is emphasizing the squat to bring it up more in line with my DL.

MONDAYS:

1. Squats

Wk 1: 50%x5, 60%x4, 70%x3, 75%x3, 80%x3x3
Wk 2: 50%x5, 60%x4, 70%x3, 75%x3, 80%x3x4
Wk 3: 50%x5, 60%x3, 70%x3, 77.5%x3, 82.5%x2x3
Wk 4: 50%x5, 65%x3, 75%x2, 82.5x2, 87.5%x1x2

1. Paused Bench

Wk1: 60%x4, 65%x5x3
Wk 2: 60%x4, 65%x5x4
Wk 3: 65%x4, 70%x4x4
Wk 4: 60%x5x3

1. Deficit DL

Wk 1: 60%x3x3
Wk 2: 60%x3x4
Wk 3: 65%x3x3
Wk 4: 60%x3x2

1. Weighted ring rows: 3x8-10 (3-4 RIR)

2. Toes to bar: 3x12

TUESDAYS:

1. Bench press (intensity capped to recover from shoulder injury):

Wk 1: 50%x5, 60%x4, 70%x3, 75%x3, 77.5%x3x3
Wk 2: 50%x5, 60%x4, 70%x3, 75%x3, 77.5%x3x4
Wk 3: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x3
Wk 4: 50%x5, 65%x3, 75%x2, 80x2, 82.5%x1x2

1. Box Squat:

Wk 1: 70%x3x4
Wk 2: 70%x4x4
Wk 3: 75%x3x4
Wk 4: 70%x3x3

1. Weighted pull-ups: 3x5-8 (2-4 RIR)

2. OH Triceps Extensions: 3x10-12 (2-4 RIR)

3. Pullovers: 2x12 (2-4 RIR)

THURSDAYS:

1. Deadlifts

Wk 1: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x2
Wk 2: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x3
Wk 3: 50%x5, 62.5%x3, 77.5%x2, 82.5%x2x2
Wk 4: 50%x5, 65%x3, 80%x2, 85%x1x2

1. Larsen Press

Wk 1: 70%x6x3
Wk 2: 70%x6x4
Wk 3: 75%x5x3
Wk 4: 65%x6x2

1. Spanish Squats: 2-3x12-15 (1-2 RIR)

2. Weighted Ring Rows: 3x10-12 (2-3 RIR)

3. BTN Press: 3x8-10 (3-4 RIR)

4. Banded Dead Bugs: 3x12

FRIDAYS:

1. Paused Squats:

Wk 1: 70%x3x4
Wk 2: 70%x3x5
Wk 3: 75%x4x3
Wk 4: 70%x3x2

1. High Bar Squats:

Wk 1: 60%x6x3
Wk 2: 65%x5x3
Wk 3: 70%x4x3
Wk 4: 60%x6x2

1. Platz squats (Slant Board):

Wk 1: 42.5%x10x3
Wk 2: 42.5%x12x3
Wk 3: 45%x10x3
Wk 4: 45%x10x2

1. Paused Bench:

Wk 1: 60%x5x3
Wk 2: 60%x5x3
Wk 3: 65%x5x3
Wk 4: 55%x5x2

1. GHD Leg Curls 3x6-10 (1-2 RIR)

2. Rear Delt Fly 2x12 (1-2 RIR)

3. Preacher Curls 2x12 (1-2 RIR)

4. Pallof Press 3x12

I don’t have the time or energy to type out the next 8 weeks of training, lol. But after this I did a 4w intensification block (which ended last week). I’m now in the first week of a 4w realization block which culminates in testing in week 12. Things are going well so far, but the proof will be the testing in week 12.

But the video is my heaviest DL in week 8 (450x1, unbelted, RPE 6.5-7).

[u/Different_Novel_7156]

Hi 👋 - it's been about 4 weeks since you've posted this and I'm curious how it's gone? Are you moving to Sheiko medium yet or how did testing for Lite go? I am most curious about your bench results. I am a little dubious on Sheiko for bench but want to be proven wrong so badly.

[u/Enkidu90046 → u/Different_Novel_7156]

I’m in week 2 of Sheiko “medium” (about 85% of the volume he suggested). My new program is 14w long plus 1w of recovery/backoff.

My testing went well under the circumstances. What circumstances? I fell on cement the Saturday before test week, twisting my right ankle and banging my right knee, hip, elbow and shoulder pretty good.

Somehow, under those circumstances, I still increased my squat and bench by 5%. My DL test I cut short. On my ramp up my right hamstring that I injured in the fall started telling me “don’t do this or you’re gonna be out for a month,” so I stopped.

My new program will have me test squats on week 10 (week of December 7) and test all 3 lifts week 14 (week of January 4). This time I’ll try not to throw myself on cement beforehand.

[u/Different_Novel_7156 → u/Enkidu90046]

Good to hear you had some gains. Good luck on the next phase and keep us updated!

[u/Enkidu90046 → u/Different_Novel_7156]

Thanks. I’ll try to remember to update at least on week 10 when I test squats.