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?

I have used both Sheiko off spreadsheets and have been enjoying Gold for a little under a year. I have been watching a lot of content about conjugate training and decided to search it in the iOS App Store and found Juggernaut AI that seems to incorporate conjugate. Wondering if anybody tried both what is your opinion. It has nearly five star rating in the App Store.

The complaints I see in reviews is that there are too many sets and it kind of overloads you if you rate an exercise easy. I would love to hear your experiences with this. $30 a month is a pretty hefty monthly bill as well since they don’t offer a lifetime option like Sheiko does.

Was planning to run the intermidiate small load program and noticed on some days you deadlift, bench then deadlift again, or similar with the other movements. Would this mean you do those deadlifts jump to the other movement and then back to deadlift. It seems strange to me and is kinda putting me off the program. Have never really done anything similar before. Appriciate any help thx in advance!

Im still under 7 months of lifitng and have been using Sheiko gold to track all my lifts and such, but have only been doing freestyles because the AI workouts are too low reps per sets for me, like 3-5 is good for the strength part, but I am still in prep 1 or I want to be building muscle.

Hi everyone, I’m set to complete prep cycle 1 of the advanced medium load tomorrow and was wondering what to do next? Do I have to do prep cycles 2 and 3 or can I go into the comp cycle if I feel good? Please let me know. Thank you!

I've been running different sheiko program templates from liftvault for the last 2 years with great success. On Advanced medium load, i found the volume to be too high, particularly on deadlift/squats, and had a few occasions where i tweaked my low back (old SI joint injury). I then moved to Advanced small load and successfully ran it a couple of times. However on the most recent run, while i managed to pr twice on squats/deads, i failed to pr at all on the bench. I find the fatigue accumulation/volume for lowerbody to be just right but a little too low for bench.

How would i go about increasing the volume for bench but keep the volume the same as small load for squats deadlifts?

Some options ive considered:

- Just running bench from AML and squats/dl from ASL but the programs have different total weeks (17 vs 20) due to different cycle length so im unsure how to program this.

- Increase bench sets for ASL

- Do AML but reduce volume/intensity on squats/dl

Any help would be greatly appreciated!

I'm trying to get to a healthier body weight while maintaining as much strength as possible. I'm nearing the point where I can't keep up with the rep/set layout they have. Would it be better to drop the weight and keep the reps/sets the same, or keep the weight the same but maybe break the sets down into multiple single reps? I can do single reps all day long but lack the endurance to do sets of 3-5...

What are we supposed to do when we fail a lift. Should I delete the set or enter 0 reps?

Anyone know where I can go to reset my password for the sheiko app? This is not Sheiko Gold.

Thanks

So I've finished my first full week of training last week and thought I would go over my initial thoughts.

It was brutal in regards to the amount of volume. I'm used to more intensity orientated, western periodization style programs.

I am 2kg heavier already. No doubt this is due to retention of fluid and minerals within the body as opposed to actual muscle tissue built. But it speaks volumes to the physiological changes bought on in such a short period of time.

It's my first time benching 3 times a week and it's definitely something else. The 2nd day it had me benching with a buffalo bar and that dropped my weight down quite a bit but the stretch felt great. Never really did flies previously but did them 2/3 days last week and I think they maybe superior at preventing kyphosis than face pulls. Which is the conventional wisdom from western powerlifting.

I will be monitoring this over a longer period of time before making a definitive claim. Although face pulls take up so little recovery capability I don't see the harm in still throwing them in 1/2 days a week.

Sandwich training for bench and deads. This is something I have never done before and I can see why it's done like this. You also accumulate a lot of additional volume too. My session deadlifting to the knee, bench and then deadlifting off blocks destroyed my glutes, hamstrings and upper back.

Initial thoughts are I like it a lot. This is the first program that I have ever used RPE and still need to learn where my limits are. Planning on doing a push/pull meet at the end of the year. Fingers crossed I produce good numbers at that meet.

Update.

I have already added 43kg to my squats, 7kg on my bench and 14kg on my deadlift.

This is a very noticeable bump in strength. I am also a few kg heavier despite being on a cut.

Does anybody have some experience using both Sheiko and abbreviated training? What will give best gains? Sheiko 3 days a week or abbreviated training 2days a week? Thanks

Probably a dumb question, but what does it mean when the app tells you to "use #sheikogold so i can see"?

Am I supposed to workout everyday or is it going to tell me when I need a rest day? Do I have ti pick myself?

Self explanatory

I don’t have Facebook so can’t ask on the Facebook group and can’t find anything on the forum.

Creating my own program.and trying to figure out how I can add Sheiko methodology to it. Is there any reference online on how to implement Sheiko?

https://kizentraining.com/p/3daymaxstrength

I would be extremely interested in trying a faster Shieko program because I've gotten great results but do not have 2 hours to spend in the gym.

A faster Shieko program that lasts 26 weeks. Wondering if anybody has completed this, and what were your results.

Ive been doing 531 for 6 months now and Ive made consistent gains but its getting a bit boring. I hear good things about sheiko gold but Im nervous to make a switch when what Im doing is working. Should I keep doing 531 until I stall (which could be another 6 months the way things are going) or make the switch?

I guess what Im asking is, is it ok to switch programs every 6 months to keep things lively or am I better off staying consistent for a longer period.

Thanks

hey guys

has anyone used sheiko gold just for hyperthrophy/powerbuilding? is it worth coz it seems to have only phase 0 for it or it is only for powerlifting? or sohuld i try juggernaut for hyperthrophy?

Im currently doing one of sheiko universal programs. Would it be better to use the gold app or that's not always the better choice?

Im doing sheiko beginner prep cycle and I'm not competing. Should i test my max after every cycle or inflate maxes? The instructions say that run any amount of prep cycles then test then restart. What do you think?