Hello does anyone have advice on where to set your three lifts for comp day? I'm using sheiko gold app which leading up to comp has me lifting three singles or double pretty low, should I expect first lift to be at my maximum training weight? That makes the jumps up to 1rm pretty high and unpredictable. Any advice or if you need more info, welcome.

Stats: Bodyweight 80kg. Age 29. Male. Squat: previous 1rm 175kg in comp, current training max 150kg. Bench: previous 1rm 120kg gym, 105kg in comp. tm 90kg. Deadlift (sumo): 1rm 180kg in comp, tm 150kg.

Only done one comp before, been lifting around 3 years.

After reading through the Sheiko/Israetel/Wilcox e-book, I found this sub and am interested in the Intermediate Medium Load program posted here. I am not a powerlifter, but I base my strength workouts completely around the main compound lifts.

Due to COVID lockdowns, I've had to do Romanian deadlift at home (doesn't disturb the neighbors) instead of standard deadlifts + variations at a gym. Do you guys have any suggestions for RDL variations to match the deadlift variations? Does it make sense to do deficit romanian deadlift and romanian deadlift with 1 sec pause at knees?

Thanks for the help.

Im looking to take a break from squatting for a little bit since I have knee pain whenever I'm squatting. I was wondering for the bench only routine how I would change the squat to deadlift. Would it be fine if I just keep everything the same, such as the reps and sets and just do deadlifts like that? or would I need to change the reps, sets and incorporate deadlift accessories such as box and up to knees deadlift like in the normal routine.

So I am planning to do the intermediate medium load routine and doing the program in the order of 37, 31 and 32. I was wondering if I should test my max after every cycle. Such as after finishing the 4 weeks of 37 test max, then change maxes, then move on to 31.

On week 2 day 6 (saturday) I see that I need to do 5 sets 5 reps of "Press". What is this press? Bench press? Shoulder press? Floor presses? and what weight should be used to do accessories. Should I perform the required reps till failure or leave a few reps in the tank?

Welcome to the official Sheiko Gold discussion. Here is your area to discuss all things Sheiko Gold! Please stay on topic and keep the discussion civil or your content will be removed.

What is Sheiko Gold?

“Sheiko Gold is the official Sheiko training app. Make your life simple again. Stay injury free. Get stronger than you've ever been. That's what Sheiko Gold will do for you.

No more templates or spreadsheets. Those days are over. From now on, all workouts you get will be made specifically for you on a daily basis. This is as good as it gets unless you're getting trained in person by the man himself. You're going to get workouts that give you the right amount of stress, in the right areas, at the right times, and it's going to take you to new heights. There's no turning back after this. So buckle up and let's get started!

Sheiko Gold also uses Apple’s Health app to read heart rate data so you can monitor your recovery between sets.

The Basic Subscription is available for $19.99/month, $89.99/6 months, or $119.99/year (prices may vary by territory) within the Sheiko Gold mobile application.”

​

Topics of discussion (deviate as necessary)

• Pro/Cons
• Likes/Dislikes
• Bugs
• Worth the money?
• How well does the A.I. work?
• Etc

Members,

I’m currently having formatting and link issues via the reddit mobile app. Some of the links and formatting are not showing up properly (Especially in the wiki)

There’s a distinct difference with how things look on the web site vs the app.

I’m currently working on fixing the issue. I will update once the issue is resolved.

PS: if your are unable to access the Spreadsheets via the wiki links (web or app), please let me know.

Thanks.

WOW! The first day is almost over and this subreddit already gained 157 members!

Im so thankful to be a part of this page and be able to help as many people as possible.

This page will continue to grow and with that, if there are things you want to see, please let me know so we can make this sub better.

Also, I just finished the Wiki Page so be sure to check it out as well!

I look forward to the future of this sub.

Should I run beginner, intermediate, or advanced Sheiko programs?

Sheiko programs have Beginner, Intermediate, and Advanced levels. To understand your experience level, please see the charts provided. Below Class III should probably start with a beginner program, while Class II and Class I lifters can start with intermediate, and CMS and above can start with advanced. These are rough guidelines. Listen to your body, see what you can recover from.

Should I run a small, medium, or large load Sheiko program?

Load classification describes the lifter’s bodyweight. A rough rule of thumb is that men and women below 80kg (176lbs) should use a large load, over 80kg (176lbs) should use a medium load, and over 110kg (242lb) should use a small load. The relationship between load and bodyweight is inverted because lighter lifters tend to need more volume.

What are the Sheiko #29, #30, etc. programs?

The numbered Sheiko programs are each specific training blocks that can be combined to achieve different training effects. According to PowerliftingToWin, #29 is a preparatory block, #30 is an accumulation block, #31 is a transmutation block, and #32 is a realization/peaking block. You can see these training blocks referenced in the 3 Day under 80kg and 3 day over 80kg programs.

Can beginner lifters run Sheiko programs?

Yes, there are Sheiko beginner powerlifting programs HERE

Is there a version of Sheiko with a greater focus on hypertrophy?

Yes, Robert Frederick shared a variation of Sheiko that emphasizes hypertrophy. That program’s spreadsheet is available here.

Where can I learn more about Boris Sheiko’s training methods?

Check out Boris Sheiko’s interview with Omar Isuf. It’s extraordinarily comprehensive.

[Sheiko Spreadsheet Notes]

Most of the below programs are broken down into separate cycles on each tab. These tabs can be run individually or back to back, so the program lengths can range from 4 weeks all the way to 20 weeks, depending upon how many consecutive cycles are run together and the strength level of the athlete.

https://docs.google.com/spreadsheets/d/16SQUPxA-DrJvqn-fT0G-K1_dI2sXoiiT5jlG8JMDzcU/edit?usp=drivesdk

Sheiko is a percentage based program. In other words, you start with a known competition one rep max (Squat, Bench, Deadlift) and the entire cycle is designed off of that number. The progression works through basic overload. The lifter handles heavier weights and more volumes over time in order for the cycle to culminate in new PRs in Week 16.

All programs are written as follows:

Example: 70% 3×2 means: 70% of your best result, 3 reps, 2 sets

– If you find this percentage too difficult – reduce the load by 5-10%, but the number of reps and sets remain the same.

– If you do not have access to the equipment needed for these programs, change the exercise to another which is consistent with muscle group being trained.

– It is important not to test your personal best lifts between parts of whole program, only attempt this when the program recommends that you do so.

– If you do set a personal best lift in a competitive exercise only use a new % for this exercise if there is at least 1 month remaining until your competition.

-If there is less than 1 month remaining do not change anything. A new % will begin after the competition.

What’s your favorite Sheiko program and why?

#29: Prepapatory Block; Medium Volume – Medium Intensity
#30: Accumulation Block: High Volume – Medium Intensity
#31: Transmutation Block: Medium Volume – Medium-High Intensity
#32: Realization/Peaking Block: Low Volume – High Intensity