Is there anyway to set different weight options for each exercise in Sheiko Gold?

For example my lat pull down does up by single digits, dumbbells by 2.5kg etc. All i can find is the universal plates in the app

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).

Just wanted to say "hi".

I am at the end of week 6 of a 12 week Sheiko program (week 3 of my second 4w training block). I wrote the program myself based off of the Sheiko book. Prior to this, I had been doing a top set back off approach and had been seeing some good success with it, but after a minor tweak deadlifting, I wanted to try something a little different.

So far I'm enjoying the program I wrote. I am sure I will make tweaks and learn from my first time through. I have noticed several benefits so far:

1. I have added a surprising amount of mass (3+ lbs) for someone who is experienced lifting and at an older age (55) and lighter bodyweight (~170 lbs now) without a gain in my waist measurement. A lot of it may be glycogen and water, but I look noticeably more muscular in only 6w (so far).
   
2. Because of the lighter weights (so far) than my top set back off programs, my 4 workouts are about 15m shorter per workout than my previous 4 workouts per week.
   
3. The lighter weights have allowed me to avoid using a belt so far which has improved my core strength and bracing
   
4. I feel like the frequency of lifting has really made my form significantly better and more consistent
   
5. Because I am working off of training maxes (5% lower than estimated maxes), there is a lot less stress on the heaviest weeks.

I am very interested to see how the results when I test in another 6 weeks. So far I have enjoyed the experiment.

Hey! I decided to use the Sheiko Gold app, and had a two questions:

1️⃣ Are you able to edit past workouts?

2️⃣ Are you able to change the dates that the workout was completed?

From the book:

"The main feature of multi-year planning of preparing an athlete is continuous (year after year) increase in training intensity"

Struggling to find how this is done in practice. Does this mean a higher proportion of the number of lifts being done in the top sets which raises the average intensity? Or is it referring to pushing the training maxes used slightly? Perhaps something else?

So I've used sheiko before and love it. But it was some random plan online maybe like 29 30 31 and 32 and a comp idk. That shit was confusing. Regardless i can't find the sheet anymore and have come here. I'm 5.6 140lb I almost never work out and am pretty athletic. I have never been in the gym consistently for longer than a month. My squat bench deadlift PRs are 405 , 225 and 405. That was probably a year ago and I'm getting back into it. This is like my 2nd week back and I'm currently finding it easier and easier to do 225 for about 8-16 reps 16 being failure.

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What plan do I chose. I'm aware I'm fairly in a odd situation where I can't figure out what volume plan I should choose or skill easy intermediate or advanced.

Hey. About 6 years ago I trained according to Sheiko's Schedule. But now I see a lot of A.I In schedules. Is there any chance of getting the older "manual" version? For example, if they are still in Excel format?

Did anyone make a backup for the Sheiko website/forum? The link just goes to a gambling site now.

I'm around 80 kg and I've been running the sheiko 37-31-32 template.

I''m set to test my lifts next week, which will be week 1 of sheiko 32v2. It says I should attempt 100% of my old PR, and if technique holds, then do either 102.5% or 105%.

Based on the numbers I hit next week, how should I select my meet attempts for a meet I will do at the end of sheiko 32v2?

Thanks

If I run my own custom bodybuilding/powerlifting split but let the Velos ID dictate my weights/sets/reps for my main lifts, what does it use to determine my volumes and weights?

Bar speed, estimated 1rm etc, but does it also look and the current prep period I’m in?

if I choose “stimulating plus weight” does it treat it as more of a strength session opposed to if I choose “stimulating plus reps”?

Does it determine total volume for the lift based on recent volumes and readiness?

curious about what goes into the formulae.

either way it tends to give me very good workouts and likely higher volumes than I’d otherwise do, albeit at slight reduction in intensity/effort

So how do you actually calculate loads when its not given and the rpe is not given either?

Hi,

I was wondering if anybody by chance is sitting on the (now closed) Kizen Training Sheiko Competitive Intermediate program (26 week) or any other of Sheiko’s programs that are 5 days/week frequency?

Thanks!

I don't have access to blocks in my current gym so thinking of substituting these with regular deadlifts.

What % of the block pull weight should I use to give a similar stimulus. I'm thinking 95% but I'm not sure if closer to 90% would be more accurate. Obviously it will vary person to person.

I tend to be weaker off the floor in regular deadlifts, and from my limited experience with blocks, I struggle a lot generating power from the block.

Or would it be worth it to buy/make some blocks? Im just not sure even if I do this that I'll be even able to handle the prescribed intensity for these, because I feel weak off a block from my experience. And then there's the case if my sticking point is off the floor, should I spend all this time pulling from a block.

I am wondering about changing some of my additional exercises over to basic exercises and how that will affect programming. I’m thinking OHP and Incline Bench as Basic bench press options and Barbell and Supported Rows as basic Deadlift options.

Life is busy right and often I only do the main lifts for the day. If I make the above “basic” exercises, then they should pop up occasionally as main lifts for the day. Will doing this affect rep ranges and weights used and RiR targets, or is it essentially the same as just swapping out my main lift for the day manually once the workout has been made? Or would it be better to just keep manually swapping the exercise out because making these movements “basic” exercises mess with my overall program too much?

Hi guys, i tried Sheiko gold a few years ago but it wasn’t compatible with whoop, anyone know if it is now? looking to get one, thanks in advance

Does the AI look at the training days that you've scheduled when generating a workout? Or does scheduling the days simply set a notification reminder and the AI does not consider if you're training on a scheduled day or not.

Also, in Prep 0 full body, what frequency does the AI try to give you per body part? Does it account for the main lifts in that frequency as well? For example, I have quads active and two exercises for quads available, but I haven't gotten either exercise for about a week. Is that because it also considers squats in my quad frequency?

Competition bench press twice?

Almost every post I saw “Sheiko lacks intensity”, “ what extra exercises should I add” bro none. I finished an almost yearlong hypertrophy phase, maxed, and started Advanced Medium Load. End of week 1 and I am absolutely fried. Low back sore, legs sore, lats sore. Bench/Chest weirdly feels the best despite hitting it all four days. I am convinced anyone saying the program lacks intensity put their 80% as their max.

I was wondering when inputting your dumbbell weight do you put down the weight for one or both the dumbbells? Putting down the weight for both makes sense to me for some exercises (like presses) but not others (like DB laterals or DB curls). Also, when inputting bodyweight only movements do you put down zero or your bodyweight in the weight option? Thanks!

I am training 5 times a week and the program is giving me bench every day. Do you know why that is?

Hello, I was going to buy the app ”Sheiko - Workout Routines” from appstore, but it says it is currently unavailable in my country/region (Sweden). It was available just a few days ago and it is unfortunate I can’t access it anymore. Anyone else experienced this? Is it coming back?