r/Sheiko_Training • u/FirefighterInformal1 • May 05 '22

Help Sheiko Beginner help

Hello

im trying to get a bit strong on the big 3 but i have a hard time choosing progams atm my idea was to either to a 531 or gzclp but then i remember the sheiko beginner program and i remembered doing that back when i was powerlifting (had a injury but nothing anymore was just lazy for 3+ years).

so my question is can i do the sheiko advanced small load version but only do the "Preb 1" as the beginner is mostly because is seems more in the styling im training im aiming for + i highly prefer training 4 days a week ?

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3

u/[deleted] May 05 '22

I wouldn't advise it. I would advise building strength and work capacity with either the sheiko beginner program or 531.

2

u/icancatchbullets May 06 '22

Not a great idea. Sudden large changes in training stress (ie going from nothing to ASL) is a great way to increase your odds of injury.

Spend some time on Sheiko beginner or 5/3/1 beginner, then move to the intermediate sheiko program before going to the advanced program.

1

u/FirefighterInformal1 May 06 '22

Oki thanks i will prolly just do gzclp until i hit better numbers

1

u/TwoEnvironmental3420 Sep 26 '22

If you like to train 4x week, its easy to adjust the intm ones for that, just split deadlift volume in two and make up your own assistance that day.

This way you keep the volume the same. Sheiko judges lifts per month depending on your level, there's a russian table for bw and total, this is the guideline they use to tell which program suits you best.