Sheiko Program Results, #29, #30 and #31 were published on the old
Sheiko Program Results, #29, #30 and #31 were published on the old website sheiko had and were 3 macrocycles of a beginner lifter's prep cycle leading into a comp. NOT. Designed for the right WHAT? nSuns 531 incorporates Sheiko's and Wendler's 5-3-1 methodologies to create the ultimate linear periodization program for maximum gains. Learn how these Russian training methods optimize strength, technique, and competition performance for athletes. I'm curious, has anyone ever considered using sheiko as a template but doing modest linear increases week-to-week (say, 5lbs on lower 2. Bottom Line The Sheiko programs are made for powerlifting goals, which are designed by the famous Boris Sheiko, a well respected powerlifting coach. I've been doing them as fast as possible because I know if I take an extra breath or two I'm going to be there for 35 agonizing reps instead of 25 quick ones. The volume is insane! Jan 15, 2007 · Sheiko programs call for something like a Squat, Bench, Squat, and a couple of assistance exercises workout. [Program Review] Sheiko 12 weeks, 975 lbs -> 1040 lbs @ 167 lbs This was my first time running Sheiko, and I gotta say that I loved it. If done correctly, one can see fantastic results. This document provides instructions and a 4-week sample program for the Sheiko Beginner powerlifting routine. Each workout provides sets and reps for the main and accessory lifts at prescribed percentages of the lifter's 1RM. Jun 19, 2025 · Explore Sheiko programs for advanced powerlifting gains. The exercises to work on weaknesses, the volume, and the intensities were selected for a specific individual. 0. It is nice to feel like I am building strength rather than just testing it with maximal efforts close to failure. Usually, lifters on the original Sheiko program #37 (from which this is derived) do experience good results. From increasing overall strength to improving lifting technique, the Sheiko Program can help you take your powerlifting to the next level. A lot of the programs are also just a collection of numbered programs made for different reasons, and then collected together by others (not sheiko). I ran mag ort for deadlifts and sheiko for bench and squat. And adding an RTS overlay should make it even more effective. It’s going pretty well so far, and the lifts seem to be getting easier (mainly the squats). For now, maxing out has fucked up my back, so I'm going to take the rest of the week off and do only the first 1/2 of Sheiko #30 so I can stay on track to complete #31 and #32 right in line with the weeks left until In the article “Sheiko Shakes Up Powerlifting”, the program discussed is suppose to improve bench press, squat, and deadlift. The Sheiko Program is not like a conventional strict program rather it is a loose working template that has different variations. I ended up removing it the second time and replacing it with Mag/Ort which has worked well. The program I used was sheiko #29 off of the elitefts website. 3 kg | 309. Programs (Spreadsheets) Quick access to all the Sheiko programs w/spreadsheets! Beginner Intermediate Advanced Hypertrophy Bench Only Under 80kg/175lb Over 80kg/175lb 12 weeks into the Sheiko program, here are the results!Intro was filmed with photo boothSquat and bench filmed with GoPro 3+Deadlift filmed with iPhone 6 As is evidenced in the results above, the deadlift portion of the program just didn't seem to work for me. It conveniently lined up numbers wise with my last week of mag ort so that was a pleasant After working under Boris Sheiko and running his program for three years, Coach Cann tweaked the Sheiko system, adapting it to American powerlifting culture and training. 115 votes, 53 comments. This page houses an organized list of Program Writeups and Reviews posted to r/weightroom by those who have run them. Started off with Madcow, Candito 6 Week, and Texas Method during my first year powerlifting with mediocre results. For this reason, Boris Sheiko uses variations of competition lifts in his programs that improve these weaknesses. The Sheiko programs that you find online are programs that were written for specific individuals. I found that sheiko #29 is the recommended starting program, but I also found this one on elitefts: Week 1 Day one (Monday) Box The following program comes from one of Sheiko’s many Russian books on powerlifting and is an example of how you can periodize a training program for a heavy intermediate or advanced lifter over 80kg (175lbs). Granted, I ran AML the first time while learning sumo and haven't run it well deadlifting conventional so maybe it would click. I haven't run sheiko, but I read that you should take a week off before really testing your maxes. His programs are designed for the right genotype. Cookie cutter programs can never produce top results. Sheiko is the surname of a powerlift coach and the program he developed. A faster Shieko program that lasts 26 weeks. I started looking around and came across sheiko. I actually found what is supposed to be a “prep workout” for the program, but it did not prepare me for the intensity of this routine to say the least! The program is named after Boris Sheiko, a Russian strength training coach and expert powerlifter. Anybody have experience on this program and have any opinions and advice to give to a person in his 2nd week into it??? Even though everybody is different, it’s always somewhat informative to hear someone’s experience when I’m about to go through the same . That being said, I’ll do the sheiko comp cycle for everything because my mag ort cycle ended before my squat and bench and I wanna test everything at once. Last Updated: 1/16/2023 5/3/1 [Program Review] +1 Year of 5/3/1 [Program Review] 5/3/1 Leviathan [Program Review] 5/3/1… Sheiko’s program, for the most part, features twice weekly squatting, once weekly deadlifting, and thrice weekly benching. What is Sheiko Gold? Sheiko Gold is one of two “AI” apps (that I know of anyway) available that are intended to be an intermediate step between a cookie cutter program and a coach. I'm 21 (going on 22) natural lifter. Sheiko is, you haven’t spent enough time in the powerlifting world. The Sheiko program should be for someone who has competent technique and can no longer progress with simple linear progression. Of all the copy/paste programs we’ve looked at thus far, Sheiko is easily the best… but it is still sub-optimal. I finished with 457/342/515 and all reps were pretty conservative. The numbered programs are old beginner programs, #37 and #32 were published in his old book and most likely universal appropriate programs, #37 being the most balanced of all the prep programs. The bench I tried twice and got On various Sheiko workouts, and on many other Russian based training programs, in the translated section often times reads the use of restoratives on various times of training. After my run of The Rippler, I decided I would stay at the same bodyweight and try to hit some plate goals before I go back to trying to lose weight. The The Sheiko program is very complex and can be confusing. My results: Squat 405x1 (25lb PR) Bench 315x failure (PR was 310 pre-sheiko) Deadlift 475x1 (20lb PR) The squat and the deadlift were both fairly smooth, I definetly had a couple more pounds in me. Sheiko 4-day universal appropriate cycle results (in meet report) (X-post from r/powerlifting) [Meet Report] Power in the Parkland - Dauphin, Mb, Canada (480 kg @ 88. Hey comrades. What’s the best thing to do when 29 is finished? Should I go straight to 37 (which looks very similar) with Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. He was gracious enough to grant me an interview. The Sheiko Program Routines The Sheiko Program is unique in that it is actually developed by a powerlifter for powerlifters. 3. If you went straight into TM after running sheiko, maybe you are still a little beat up? It looks like you were having some issues while running sheiko too, so maybe the program isn't for you. What’s the best thing to do when 29 is finished? Should I go straight to 37 (which looks very similar) with Sheiko is horrendous for deadlifts. I recently began the intermediate large load competition program (#32) and the skills test at the beginning of the program had me tesg my maxes. Nevertheless, these templates have gained popularity and produced strong results. If you are going to try Sheiko or Westside programming, I encourage you to have a trusted training partner or coach to come alongside you. I kinda borrowed this mentality from Chad Waterbury’s articles and work by Pavel Tsatsouline. Been on Sheiko cycles for 6-7 months now. Before program, S/B/D ( in lbs ) = 385/300/465 After program, S/B/D ( in lbs ) = 415/310/505 As a lifter who considers himself a powerlifter, although I've never competed in a single meet, Sheiko was one of my favorite programs that I have came across. No matter what your limiting factor is, the chance is pretty high that some part of Boris Sheiko's program will address it. I did a little digging on the Sheiko forums and found that Intermediate Medium Load (IntMed) was the recommended program to me. The "test day" isn't after the same type of deload you get from the last 2 weeks of program. Jun 22, 2023 · The Sheiko Program has been used by powerlifters around the world and has garnered a reputation for delivering impressive results. His lifters win European and World Championships in larger numbers and more frequently than […] Sheiko Program Review – Advanced Small Load Preparations 1-2 BACKGROUND Got into bodybuilding stuff for about a year and a half before doing the powerlifting thing. App Overview I've added extra back day with shoulders, because 3 days of sheiko wasn't just enough. I know a lot of people are big on sheiko, so I was hoping you guys could answer some questions. If you don’t know who Mr. This is honestly just fine for a novice in my opinion; however, because so many variants are used, the novice only gets the opportunity to do real free squats eight times in a six week cycle. Also an interesting read - u/Reckish's analysis and comparison of the results reported by users in these reviews. His lifters win European and World Championships in larger numbers and more frequently than […] Having heard a lot about Sheiko on these boards lately, I decided to run a quick cycle myself. Sheiko programs boost powerlifting skills through focused training, suitable for all levels, requiring commitment and customization for best results. His programs are known for their high volume and great results for those who can complete them. I made great gains on the other programs, but eventually I was extremely tired out from the constant 1+ sets and high RPE sets. 12 weeks of tough and long workouts has come down to testing my maxes on all lifts. The further along you are in your training the less likely a universal program will work for you so make sure you are tailoring the program to suit your needs based on what you've learned in your training history. Yeah, it really hammers down technique and form. Before Sheiko I ran PPL and then N-suns 5/3/1, N-suns CAP3, and briefly J&T 2. As is evidenced in the results above, the deadlift portion of the program just didn't seem to work for me. The app uses data from your past workouts, daily ratings, and intrasession ratings to adjust volume/intensity/exercise selection/etc accordingly. Sheiko Gold’s A. Here is an attempt at gathering all of the most useful Sheiko spreadsheets in one place – all on Google spreadsheets (better than PDF). After seeing the new updated program I really want to give it a crack. Ive been doing westside for a while now, and am loving it. Sheiko has a good amount of bench volume, and if you do your assistance work right, your bench should be poised to fly up at the end of the month. Prep Cycle II Prep Cycle III Sheiko 4-day universal appropriate cycle results (in meet report) (X-post from r/powerlifting) [Meet Report] Power in the Parkland - Dauphin, Mb, Canada (480 kg @ 88. This program is by far the most brutal of Sheiko training routines with 3067 lifts in a 4 weeks block. With that said, 70kg in edit: 20 weeks is amazing progress, great job Boris Sheiko is the man behind the Juggernaut that is the Russian National Powerlifting Team. I. This program is from… Hey comrades. Sep 10, 2024 · What makes Sheiko programs different from other powerlifting routines? Sheiko programs stand out because they emphasise technical precision, high volume at submaximal intensities, and a structured approach to progressing through different training cycles. My raw lifts (in kg) are- 290kg squat (easy single), 195kg bench and 305kg deadlift. (Summary of my results @2:04). And unlike Eleiko, he is not Finnish, but Russian. I have to say I really enjoyed Sheiko, eve 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. Instead I would do Squat, Bench in the AM, and then Squat, Assistance exercises in the PM. coaching assistant will fine-tune your training, month to month, day to day, and even rep to rep in real-time. Aug 4, 2023 · More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. Has anyone here ran the sheiko bench specialization program? If so, what were the results like? The actual intention is to adjust the program to the individual lifter. The different variations of the Sheiko powerlifting programs have been on the Internet forums and have been used by powerlifters for many years. I run my own program these days, but sheiko worked for me and i added shit load of lbs on my S|B|D Keep grindig man, this sport is awsm because like Mark Bell said Strenght is never a weakness. 5 Wilks - 33 yrs old This was my first meet and I have been lifting for only 15 months now after being totally sedentary for many years. I’m doing Sheiko 29 with a back day and I’m into week 3. No, Sheik-'O' isn't a Middle Eastern rapper or a manufacturer of weight plates and barbells – that's Eleiko. The summary is: The routine consists of 4 weeks of preparation cycles with 3 lifting days per week focusing on the main lifts - squat, bench press, and deadlift. This is the smartest way to run Sheiko programs Putting trusted weight training science to use has never been easier. Good stuff, your lifts look solid! Try MSIC cycles, they're fun. Higher volume has definitely helped me hammer my form down. I've had very good results with the 4 day sheiko program, then stalled, then moved to the evil 5 day fedorenko template sheiko made (and reduced voulme) to progress further. The Armstrong pullup program calls for max reps of pushups every morning. So I'm thinking of doing the sheiko 4 day program. But i’d been wanting to go higher frequency for a while now. These programs require honesty and objective reasoning in programming, and let’s face it, we all think we are the exception. It's made as a customizable template with high volume and if completed it can provide great results. Explore Sheiko programs for advanced powerlifting gains. Sheiko programs have gained significant popularity among strength enthusiasts looking to maximize their gains. 5 lbs on upper)? I can't help but feel sheiko doesn't progress people as quick as if they were on something like texas method or even 5/3/1 or similar. I currently run the cube kingpin, but I have ran sheiko before, although it was the old program. I'll continue to use this program for Sheiko #30, 31 to peak my volume for #32 and really smash the next meet at the end of March. Developed by Russian powerlifting coach Boris Sheiko Programs Hi Mark, Are you familiar with Russian Powerlifting coach Boris Sheiko and his programs? Do you think they are excessive in volume? Why do Eastern Bloc countries always have a huge amount of volume in their training? Boris Sheiko is the man behind the Juggernaut that is the Russian National Powerlifting Team. Ran eight weeks of Sheikos three-day 80 kg+ bw program found on his forum. Advanced Small should be the correct program to run given your total and bodyweight (classification chart here). pnksae, jms8, rshl3, 20kj, hmhb, bozei, octs, 0y2l, 3ast, pswyv7,