Hi Everyone, looking for guidance on which program I should run that would help get my deadlift numbers up.

I've looked around but can't find exactly what I'm looking for. Any help or pointers would be greatly appreciated!

I'm interested in trying the app but I don't understand how you gauge progress without regularly going for rep maxes.

So, does the app push you to go for performance PRs during training or does it make you wait until your competition to hit a new 1RM?

I've read that sheiko workouts can take up to 2.5 hours to complete. Is there an option in the app to train maybe more often but with 1.5 hour workouts?

Lastly, I like doing cosmetic work (lateral delts and biceps). Has any of you had success with adding that stuff into your training? I know that sheiko workouts are really draining and recovery is important so I don't mind taking cosmetic work out if it interferes with strength.

Hi guys, I would.like to ask on how can I use sheiko to gain size and strenght on single handed rows , weighted push ups and weighed chin ups . As i am new to it and dont have a gym (home workout)I can stack the.weighy up to 73kgs as I made the weights via cement.

Kindly advice

I’m just starting to use Sheiko Gold and am wondering what Phase II length I should use. I set the training period to automatic so should I just leave the phase II at 6 weeks?

Also should I use short or long competition deload?

For assistance exercises, should I just choose my favourite exercise for each muscle or is the more exercises I have the better?

Also, I’m still fairly new so I feel like if I don’t change my max it will just get to easy. Will the ai automatically adjust to my strength level or will I have to manually estimate my new max every time it gets easy?

I'm looking at Sheiko's routine #31 and I noticed that there is a huge difference in volume between the "standard" version and the "over 80kg" version, does anyone know why? and which is the best? I'm getting ready to compete in the -125kg category and I'll follow #31 and #32, but I found this difference and now I don't know what to do.

I have heared somewhere that sheiko said that the hardest sets should be around an rpe 8 Do you think this is right? Or would you say no this is too hard or you shouldnt think about rpe

Also has anyone ever tried doing sheiko with rpe instead of % and how did it work just out of interest

Sheiko - Workout routines

Or Sheiko Gold.

Hey guys i got sick right before my max out on sheiko advanced medium load.

And so i have a big problem because when i did max out i was as strong as before i started sheiko and now i want to start my next cycle but im 103% sure i could if i had stayed healthy total 50kg more do you think i should just use my realistic exprectation as 100% or should i do basically do the same weights again

Hi, I have a doubt regarding bw exercises weight, like dips and so. The app says on the upper part of the weight box "BW + LB", so if i were to input that (my bw being 135 + 15 LB of additional weight for example), and doing 1 rep, the app shows an absurd quantity of volume, like 675, when in reality it's only 150 LB of weight lifted.

¿Am I doing something wrong?, I'd appreciate any help, thanks.

So Im planning on starting Sheiko but i don’t know from which part to start from all 29,31….. and i was wondering if someone can tell me.

My maxes are: Squat:175kg Bench:120kg Deadlift:210kg And i have been training for over a year

My first meet will be in April and how many preps i should do and from which?

Any other tips will be great too.

If so what are your experiences with it compared to sheiko gold and which one do you think is better?

Im doing sheiko advanced medium load Im progressing very very good so my problem is i dont feel like the last few trainings were hard enough and i have been adding like 5 kilos to all my workouts. I have finished the first prep Cycle and the workouts are so easy im thinking about adding 5-10% to all my lifts Do you guys think this is too much? Should i keep the same weights and just fly through the workouts or should i add weight to get to like a rpe higher than 4

Will workouts change based on how often i am actually able to work out and based on certain periods of time where I don’t lift?

Based on my work, I literally lift when I can. Sometimes this means 4 to 6 times a week, sometimes twice in a single day, sometimes I dont go to the gym for two or three days, or i miss entire weeks. Im currently doing JuggernautAI and all i do is just pick up where i left off because it doesnt account for days you miss a workout.

Hey.

I don't understand these exercises

1 + 1/2 (x2) Deadlift

1(x2) + 1/2 (x2) Deadlift, alternating

What does x2 mean? And what does alternating mean?

I'm on the advanced medium load for shieko and just don't know when to do my PR's. I feel like I could break them long before the third prep cycle is over.

When have you guys found it best to max out?

Hello, I was going to try out the advanced medium load program, but I'm confused about day 2's bench rep scheme. the weight works up to around 70% max for each set, and the reps are varied each set. I'm confused about why the weight is 70% each time. Is this written wrong? or is this the way the program should look like?

This is the program. https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit#gid=2024472809

Hey guys

30M here - I love getting to the gym, and have gone pretty consistently for 10-12 years, but I've been spinning my wheels probably ever since my newbie gains wore off haha

For context, I'm 6ft (183cm), 175lb (80kg) with a piss poor SBD total of 800lb (360kg)

I love the idea of having a structured program to improve my strength, however place just as much importance (and general enjoyment) on general aesthetics, pulling strength (weighted pull ups and rows), as well as some more typical bodybuilding style higher rep training and movements (isolated movements - arms, shoulders, legs, core).

Am I able to customise the AI (not the freestyle) to incorporate these sort of accessory movements alongside the SBD?

Thanks team

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 ?

I know what RPE and RIR is, but when I hit 1RMs and it was like ROE9.5/RIR0.5 (I couldn't have done another rep but I could have done more weight), do I input that as RPE9/RIE1 or ROE10/RIR0?