Sheiko Forum
General Powerlifting => Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) => Topic started by: Robert Frederick on November 06, 2014, 01:03:49 PM
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Hey guys. It's been a while since the 3-day programs were posted. I'd like to get some ideas how you are responding to the three day programs. As always we are trying to push the envelope further and further and it would be useful to get some follow up data so we can make any needed adjustments to the process.
Can you give:
*Body weight before
*Maxes before
*Program - over/under 80kg
*Did you modify it? yes/no
*Body weight after
*Maxes after
*Any other thoughts/feedback
Thanks!
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*Body weight before
107 kg
*Maxes before
152,5 kg front squat, 135 kg Bench press, 275 kg deadlift
*Program - over/under 80kg
Over
*Did you modify it? yes/no
Yes. I replace squats entirely by front squats, also sumo deadlift. When the program says good mornings I usually to stiff legged deadlift
*Body weight after
107 kg
*Maxes after
Front squat 165 kg, Bench press 140 kg, Deadlift 280 kg
*Any other thoughts/feedback
Really good results for only 12 weeks. Before I startet it I did the #29 with maxes 2,5 below the starting maxes here for front squat and bench press and 5 below for deadlift.
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Really good results for only 12 weeks.
+4% for 12 weeks is good.
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*Body weight before 79 Kg
*Maxes before Best comp lifts: 155/102.5/205 <- not all same competition. best total in comp 442.5kg
*Program - over/under 80kg Over
*Did you modify it? yes/no Yes, I used inflated maxes ~5-10% and ran Prep1/Prep2/Prep1/Prep2/Comp for 20 week cycle. Aslo, dropped out all goodmornings in favor of back extensions with bands and glute-ham raises also with bands
*Body weight after 79kg
*Maxes after Skills test week, no comp yet: 170/105/230 Total 505kg
***Update****:: Competition results Full Power: 170/105/225 Total 500@80
Attempts taken: Squat 150/160/170 <- 3rd was easy ~2.5-5kg left
Bench 100/105/110
Deadlift 210/225/240 <- Too optimistic. 232.5-235 would have been achievable I just wanted 3xBW
*Any other thoughts/feedback Excellent program, I will be using this for the foreseeable future
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+14% in 20 weeks. Very good.
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I had a competition late in September. My results were 227.5/142.5/262.5kg at 95.5kg bodyweight.
I have just done the World Championships WDFPF in Moldova just 5 weeks later.
To prepare for this competition I did 37v2 and week 4 of 32.
My results were 232.5/145/272.5 at 95.4kg bodyweight
Personal bests were deadlift by 2.5kg (my previous best was 270) and my 650kg total for a 5kg PB ( previous best was 645).
I have used 3 day a week Sheiko training for three years. I do not change anything from the programs unless injured. I only add some additional work for my back (mostly rowing) and I do stretching and mobility exercises after my sessions. This time the only thing I added is bench presses for singles at 90% because 37v2 was not meant as a peaking phase. However it still worked well for squat and deadlift.
All lifts were done raw.
http://youtu.be/OKIs7rCtGdU (http://youtu.be/OKIs7rCtGdU)
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Bw before 125kg
Squat 190kg
Bench 130kg
Deadlift (raw) 200kg
Program over 80kg
I didn't modify it
Bw after 127kg
Squat 220kg
Bench 170kg
Deadlift (raw) 220kg. Deadlift geared I've a problem 'cus I can't close the lift: the suite make a step on my quads and the bar goes inside!
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*body weight before: 76kg
* maxes before: best comp total: 506kg (193/125/188)
*Program under 80kg
*Modifications: since it's an universal program, i cut out all the accessory work that did not help me. I did not need too much direct tricep work. My weak areas are my upper back/hamstrings so i worked them as much as I could. I also find the chest flyes very helpful for my bench.
*body weight after: 79-80 kg
* maxes after: squat - 215kg (475 pounds) bench - 134 kg (295 pounds) deadlift - 197kg (435 pounds)
* other thoughts: the best program out there for intermediate lifters in my opinion. Like I mentioned earlier, it's an universal program. You have to find out what accessories to do after the main lifts on the spreadsheet. Add your own accessories so you can improve on your weak areas. This program got me good results now i'm on the 4 day program hoping to achieve similar results!!
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*Body weight before: 94kg
*Maxes before: 202.5/ 147.5/ 240= 590kg total
*Program - over 80kg
*Did you modify it? yes.added bicep curls and more behind the neck press.removed goodmornings.
*Body weight after: 96kg
*Maxes after 215/ 155/ 250= 620kg total
*Any other thoughts/feedback: The first maxes were done at a competition december 13.The first 3 months of 2014 i had problems with my lower back and only trained medium front squats and not at all deadlifts.When i started over 80kg i used very conservative 1RMs in order to avoid aggravating my injury.So the strength gains probably were not the optimal.
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These are some nice looking results.
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My maxes could have improved during the time i was injured and not training optimally but i dont think the increment would be that big.
I have ipf competition in 4 weeks and i am also going to lose 3 kilos bodyweight (94.8kg right now) so after that i will have more accurate results.The thing is some things have changed in my life (work schedule-training time-sleeping hours ) and i am more tired overall but i will prevail.
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Just finsihed week 1 of 32.2. Doing the 3x week, over 80kg program.
Additional info: 47 yrs old, "coming back" after a knee injury (partially torn medial meniscus in April of this year). Decided to do the over 80 cycle as a "get back into it" cycle, thought being the squattting 2x a week would either a) help my injuries, or b) kill me. Also- used oly weightlifting shoes to squat in instead of my usual Chuck Taylors to see how that would affect my knees.
Bodyweight: before 215ish lbs, after same. (Plan on getting back down below 200lbs during the next cycle)
Maxes before: used Sq- 475 lbs , bench 305 lbs, deadlift 505 lbs
Program- over 80kg
Modify- Did main lifts as indicated (first weeks of 37.2 did close grip bench with fat bar on Day 3 instead of bench)
Did not do additional exercises as prescribed. Did ad in rows, ghr, on some days . Added an overhead press day and did tricep/arm work on this day also--average once per week)
Also- missed a week during first 4 weeks- out of town- so repeated the entire week. Missed two days of a week during second 4 weeks, picked up where I left off instead of repeating entire week.
Maxes after- will not try new maxes for 3 more weeks.
"Test"" week this week ( week 1 of 32.2) - Squat- hit 475 (100%) then 500 (105%) pretty solid. (weight in pounds)
Bench- hit 305 lbs (100%), got 320 lbs (105%) but butt came off bench a litte so I did not count it.
Deadlift- got 505 lbs (100%) then 530 lbs (105%).
Thoughts feedback: happy with results so far. Will see what happens in 3 weeks trying to "max" with a mock meet. The volume etc worked well for me- considering my age and working thru some injuries this year. Can't wait to start a new cycle and hit a real meet early next year. Next cycle I will also try to add some addtional exercises after the main lifts or on off days (mainly hamstrings, rows, chins, overhead). Also plan on getting back to losing some bodyfat by rowing or cycling a few times per week.
Overall very happy with results so far. 3x week works out great with my schedule and allows me the flexiblility to add in another day for auxiallar lifts and/or add in lifts after the main lifts that day.
Thanks for the programs and all the great advice on the forums!!
Ps- raw, rehbands knee sleeves on squats, no wraps, belt, etc on anything.
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Age: 21
*Body weight before
When I started Sheiko around March I weighted around 105-110. After finishing the first cycle around July I weighted around 115.
*Maxes before
When I started Sheiko for the first time ever (March, 2014) with the old programs found on the internet my maxes were as follow (SQ/BP/DL): 125/95/160 kg
*Program - over/under 80kg
Program over 80 kg
*Did you modify it? yes/no
Yes, after my last cycle (second) I made some changes/added exercises, because I saw some things coming up while maxing; I added front squats to work on keeping my back straight and strong during heavy squats, because my back was caving in when coming up from the bottom (also technique), and my quads are weaker in comparison to my posterior chain. I also added a fourth day on which I do hypertrophy work on the shoulders and biceps.
*Body weight after
In July I started my third Sheiko macrocycle and also started eating on/just below maintenance to lose body fat. I am 1.81m, thus being around 115 kg means I also gained a lot of fat besides muscle. Currently I am weighting 103 kg.
*Maxes after
My maxes in July after the second macrocycle were 140/105/180 kg. On the last max day (1,5 months ago) my results were (SQ/BP/DL): 152/110/180 kg while losing weight. However, on the skill evaluation day I hit 150/110/190 kg and even made 1,5 rep on the 190 kg DL. Essentially I had a bad day on my max day, I could have easily hit 155/115/200.
*Any other thoughts/feedback
Currently running the third cycle and my max day is just before the new years starts. Still planning on losing some weight till then and I am very curious to see what kind of numbers I will hit. I am planning to start my fourth cycle in January. However, the plan is to lose a significant amount of fat till July, so I hope Sheiko would not get too tough on me. My goal from then on is to slowly gain bodyweight so I can "bulk up" for a very long period and make consistent strength gains. In my opinion this would be more efficient, because I would not have to 'waste' time on losing body fat.
Overall I am very pleased with the program. My friend and trainingspartner is also an online student from Sheiko, so I have good support and feedback on my lifts and progress.
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*Body weight before
74 kg
*Maxes before
Raw:
SQ: 160
BP: 110
DL: 167,5
*Program - over/under 80kg
Under
*Did you modify it? yes/no
Yes - I had started training with gear - so i tested Geared squat instead of raw squat. Putting on gears gradually as advised.
I added a day, Saturday were i did light deadlifts, shoulder, back work-out and other pre-hab excercises. The added day worked as a light progression toward 4-day a week.
*Body weight after
74 kg.
*Maxes after
Geared Squat: 215 (skill test day) - up from 200.
Raw bench: 120 (skill test day) - up from 110. Excess power.
Raw deadlift: 180 (skill test day) - up from 167,5. Did'nt go any higher.
At Squat-comp. i got 205/215/225 at 73,4 BW.
*Any other thoughts/feedback
Really good program! I am really looking forward to similar a thread about the 4-day programme since i have progressed even more.
Thank you Boris!
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*Body weight before
70,5 kg (i'm female)
*Maxes before
152,5-82,5-170 - raw in competition summer 2014
*Program - over/under 80kg
Under 80 kg
*Did you modify it?
Yes, I did sumo deadlifts and replaced the deadlift up to knees with deadlift with pause at knees.
*Body weight after
70,9 kg
*Maxes after
Did 155-80-165 at competition last saturday. Failed last squat at 160 kg and last deadlift at 172,5 kg.
*Any other thoughts/feedback
The squat worked very well. Did 160 kg in training, but the benchpress and the deadlift felt off for the whole training period. I think I need another type of training in the benchpress and I need to do deadlifts at least twice a week to make it work.
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*Body weight before
105 kg
*Maxes before
180 - 127,5 - 235 (april 2014)
*Program - over/under 80kg
Over 80 kg
*Did you modify it?
Yes, I did stiff legged deadlifts instead of GMs and front squats instead of leg press. In week 4-8 I added light stiff legged deadlifts to the end of one squat workout.
*Body weight after
106 kg
*Maxes after
Week 9:
190-145-240 (+32,5 kg total)
Week 12:
182,5 - 135 - 230
*Any other thoughts/feedback
I was impressed with the gains in week 9, but the last weeks of the competition period didn't seem to prep me well for the final maxes/competition. (Still increased comparing week 12 to before the program, but I'm bothered by the fact that I wasn't at peak strength at the end of week 12.)
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*Maxes before
180 - 127,5 - 235 (april 2014)
*Maxes after
Week 9:
190-145-240 (+32,5 kg total)
Week 12:
182,5 - 135 - 230
I was impressed with the gains in week 9, but the last weeks of the competition period didn't seem to prep me well for the final maxes/competition. (Still increased comparing week 12 to before the program, but I'm bothered by the fact that I wasn't at peak strength at the end of week 12.)
Interesting. Seems like that is the case for a few people not only yourself. Yet it doesn't seem like a universal issue. Perhaps we need some additional guidance for personalizing the ending.
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*Body weight before: 88kg
*Maxes before: 145/110/180 total: 435kg (all gym maxes)
*Program - over 80kg
*Did you modify it? no
*Body weight after: 87kg
*Maxes after: 160/115/200 total: 475kg (all gym maxes)
*Any other thoughts/feedback
I had minor knee surgery last March, so this was pretty much the first program I could do 100%. My starting maxes i had done sometime last year and those were slow and ugly lifts.
My new post-sheiko lifts were fast and felt a lot easier, especially squat and deadlift. I'm sure that I had even more in the tank. Bench press felt kind of sketchy 'couse I had some upper back stiffness.
I will be doing sheikos programs from now on, just started that 4 days a week program.
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RAW
*Body weight before
83kg
*Maxes before
easy 175kg-145kg-220kg (June) (test day at gym, with signals)
*Program - over/under 80kg
Over 80kg
*Did you modify it? yes/no
Yes (stiffleg deadlift instead of Good Mornings)
*Body weight after
86kg
*Maxes after
175kg-140kg-220kg (meet) (225kg Deadlift would be possible, but had down movement on second lift)
*Any other thoughts/feedback
I'm pretty satisfied with the result. The plan worked well, until #32. Had good results during the training, but the peak was not successful.Was in "too good" shape the last week before competition/test day.
Did not expect much results cause this is lower volume and frequency compared too what I otherwise train, but needed some "fast workouts" since I did not had much time for training in this period.
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I have used sheiko programs before the new ones came out and got good results with the old #37v2 from the old app.
results after using the new program below.
*Body weight before - 85kg/86kg
*Maxes before - 190/115/210 (gym) 180/110/215 (meet)
*Program - over/under 80kg - over 80kg
*Did you modify it? yes , added upper back work at the end of each day , swapped GMs for SLDL or RDL.
*Body weight after- 86kg
*Maxes after - 195/120 and never attempted DL
*Any other thoughts/feedback- happy with 5kg on both squat and bench , i need to invest in a decent barbell as the one i have is not good for DL but i know when my squat goes up my DL does too.
I have the same problem with the last 2 weeks of 32 i feel like the peak is before the end, i seen this in a few other guys responses too.
i have a meet in febuary, any tips on how to make the last 2 weeks work better?
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Check the competition cycle loading schemes here:
http://sheiko-program.ru/forum/index.php?topic=10.0 (http://sheiko-program.ru/forum/index.php?topic=10.0)
Boris uses the "2" pattern as his default. You could try the "3-1" pattern instead.
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thanks , i read it and it makes sense but how would i apply it to the spreadsheet?
a quick question on a different matter if you dont mind, i have used the russian squat generator for both squat and bench , only doing upper back movements after each workout ( no deadlifts ) i havent tried it added to the end of a sheiko cycle for peaking but i was going to add it at the end of 31 leading up to my comp, do you think thats ok? i dont want to edit the 32 peak cycle and mess the comp up but i would try it as a mock meet next time.
http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html (http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html)
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[url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url] ([url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url])
Wow that russian squat program looks evil :o Did you just change your squat max with your bench max and ran it together? How did it work for you?
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[url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url] ([url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url])
Wow that russian squat program looks evil :o Did you just change your squat max with your bench max and ran it together? How did it work for you?
yeah i just put my squat max in and take a pic of it with phone, then do the same for bench and run them both at the same time , it worked well for me the times i used it and always got a PB at the end thats why i am swaying to use it instead of 32 which hasnt worked well for me but all the preps have, i will stay on 37 then 31 and use this to peak i think it will work well.
the 6x6 day is pretty hard as are the 5x5 and 4x4 as the intensity increases , the 6x2 feel like speed reps after the first week and you get used to it.
worth a try i think.
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hopefully ive not broke any rules by posting the link to another prog, if so it can be deleted.
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thanks , i read it and it makes sense but how would i apply it to the spreadsheet?
a quick question on a different matter if you dont mind, i have used the russian squat generator for both squat and bench , only doing upper back movements after each workout ( no deadlifts ) i havent tried it added to the end of a sheiko cycle for peaking but i was going to add it at the end of 31 leading up to my comp, do you think thats ok? i dont want to edit the 32 peak cycle and mess the comp up but i would try it as a mock meet next time.
[url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url] ([url]http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html[/url])
For the different variants of the comp cycle the largest load is indicated by the first number. So for the spreadsheets you could swap the weeks around so the pattern changes from say 2 to 3-1.
You could try one of those variants which has been shown to be effective or you could give the squat cycle a try. Let us know either way how it turns out.
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*Body weight before: 259lbs
*Maxes before: S: 455lbs B: 405lbs D: 515lbs
*Program - over/under 80kg
Over 80 KG
*Did you modify it? yes/no
Yes, I would often do full deadlifts instead of from blocks and I also had to do OHP instead of bench for a week do to injury.
Also only ran one week of 37, then did 31, 32
*Body weight after: 251lbs
*Maxes after: S: 500 lbs B: 375lbs D: 565 lbs
*Any other thoughts/feedback
Great program, I will eventually run again after I bring up some weaknessess. I think my Bench went down because I wasn't doing enough lat work and my pec strain. I'm happy with the results though and won first at my first meet (aalthough there wasn't much competition lol).
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Nice gains there. Have a speedy recovery.
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*Body weight before
79KG
*Maxes before
Squat 155KG, Pause Bench 77.5KG, Deadlift 170KG (Maxes may have been 10% higher had not recently tested).
*Program - over/under 80kg
Under
*Did you modify it? yes/no
Yes, Did front squat instead of leg press, added some hanging + BB at the end of some workouts
*Body weight after
94KG (I started on a cut, and went into a big bulk)
*Maxes after
Squat 190, Pause Bench 90, Deadlift 200
(this was from test day, I will be doing a mock meet day shortly to end the program and will update this post)
*Any other thoughts/feedback
Very happy with the progress, recovered well throughout, but did develop a minor elbow injury ( I bench close so will do more tricep extensions as assistance in future).
I felt bench workouts were a bit too easy (next time I will add 10% to the calcs I think), and the max rest time I needed between sets was about 1 minute on everything except deadlifts.
Block pulls feel harder for me than full deadlifts, not sure why.
Towards the end I felt it's a bit too easy, and the intensity of each lift could go up a bit, but I can't argue with the program, I figure there is a reason for this like keeping the average intensity up without becoming too stressed.
Edit: I've later realised after the test day I should input new maxes so that the peaking is higher intensity.
Thanks for the program Boris, and everyone involved!
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Great results so far man. Your experience with the program is so different from mine. I had to rest 3-5 minutes between squat and dea sets. I also found the lifts (besides bench) extremely difficult on the top sets. I'm not sure if i was too fatigued or what but we seemed do have a totally different experience
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Great results so far man. Your experience with the program is so different from mine. I had to rest 3-5 minutes between squat and dea sets. I also found the lifts (besides bench) extremely difficult on the top sets. I'm not sure if i was too fatigued or what but we seemed do have a totally different experience
Thanks!
That's interesting, it must be some individual differences although I can't say what or how.
I just did the mock meet day, and it didn't go nearly as well as the previous test session.
I started to feel really fatigued these past few weeks which is odd considering the volume dropped off a lot, but I suspect the training finally caught up with me.
I managed to miss the 180 high bar I hit a couple weeks ago (first time I've ever missed a squat attempt), I retried and hit it though with a massive sticking point.
I tried low bar, and had a real grinder with 190, whereas before it was a smooth rep.
On bench I failed the 90 I did before, just couldn't get any momentum off the bottom, I didn't use wrist wraps as tightly as before (I managed to burst a vein in my hand last time because they are 1m stiff and wrapped really tight).
Deadlift I hit 190 double overhand (by mistake) the lockout was very weak because my grip was giving in.
I tried 205 (which is 2.5kg more than before) broke it off the floor, but then stuck.
I think if I run Sheiko again I will try to cut it down to a 10 week program, or make the meet happen on the first test day instead as I really didn't feel prepared today, I would also put it down to changing bar from 28-29mm (which means also a bit stiffer) and not following exact same conditions as previously.
Time to diet down and get lean, and go in to off-season training, I think I need to add a lot more muscle mass, and also switch my squat, bench and deadlift to much wider stance and grip as they should suit my leverages much more.
I may also try my own weekly Sheiko, using a the rough template but adding in RPE/RTS over the top to see what the results are like, I think 12 week programs are a little beyond what I need.
Edit: I think I should've increased my maxes after the test day (for more intensity), this would prevent detraining during the peaking where volume drops off.
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*Body weight before: 160 lbs
*Maxes before: Squat 240 lbs Bench 180 lbs DL 280 lbs total: 700 lbs (all gym maxes)
*Program - under 80kg, Intermediate - Medium load prep cycle II
*Did you modify it? no
*Body weight after: 163 lbs
*Maxes after: Squat 240 lbs / Bench 180 lbs / DL 315 lbs total: 735 lbs (all gym maxes)
*Any other thoughts/feedback
The bench intensity seemed low. I felt my squat strength peaked week 2 and then dropped off.
Overall I enjoyed the program and volume. Hoping for better results with squat and bench this time around.
The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.
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*Body weight before: 160 lbs
*Maxes before: Squat 240 lbs Bench 180 lbs DL 280 lbs total: 700 lbs (all gym maxes)
*Program - under 80kg, Intermediate - Medium load prep cycle II
*Did you modify it? no
*Body weight after: 163 lbs
*Maxes after: Squat 240 lbs / Bench 180 lbs / DL 315 lbs total: 735 lbs (all gym maxes)
*Any other thoughts/feedback
The bench intensity seemed low. I felt my squat strength peaked week 2 and then dropped off.
Overall I enjoyed the program and volume. Hoping for better results with squat and bench this time around.
The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.
Height/Age/Gender?
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1.75m / 25 / M
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Try the intermediate with large load and run it all the way through. You'll also need to increase your calorie intake. You're thickness is bit low for your height and that should be your major focus besides good technique for the time being. Consider strength gains to be secondary effect of a mass increase.
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Try the intermediate with large load and run it all the way through. You'll also need to increase your calorie intake. You're thickness is bit low for your height and that should be your major focus besides good technique for the time being. Consider strength gains to be secondary effect of a mass increase.
Thanks. Gaining weight is a focus, I have been tracking macros to make sure weight is trending upward. I think 180-ish lbs is my medium term goal. I have already done week 1 of the medium load prep 1... I'll check out the large load to potentially switch.
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Hello everyone, I am brand new to the forum, but it's great to finally be able to participate!
My lifts went as follows for the test day:
415(grinder)->435(tough but smooth)
235(easy)->260(tough but smooth)
475(really tough)->505(smooth)
My body comp most certainly improved. I lost body fat and gained muscle. My chest has gone from 40" to 42", my legs have grown noticeably, my back and abs as well.
My weight went from 173 pounds to 178lbs. I have a meet in two weeks and I hope to hit 200/120/235. This will be my first meet. Overall, I could not be more happy with my results from this training. I have most certainly found my training niche with Coach Sheiko's programming. Thank you Coach!
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I ran 37 and 31 (and the first week of 32 for a total of 9 weeks) with 230/130/245 maxes. I inflated my bench a total of 10kg throughout the 8 weeks but kept the other maxes constant.
120kg class. Floating just over 120kg before and after the 9 weeks.
Test week resulted in 240/140/252.5 for a 10kg/10kg/7.5kg increase.
Unfortunately my schedule/life situation did not allow me to complete 32. I will be able to provide results of a peak later on in the year when I start to peak for competition.
I have to play around with the deadlift programming. I am thinking of having deadlifts just below knees closer to the ground so I have more practice with the majority of the range of motion.
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Hi
I am a IPF Powerlifter from Germany in the 93kg class. All max from competition and RAW.
Body weight before: 93kg
Max before: Squat 217,5kg Bench 175kg Deadlift 232,5kg
Programm: Intermediate Large Load 10 Weeks not enough time for 12 weeks
Did you modify it? yes
Body weight after: 92,3kg
Max after: Squat 225kg Bench 180kg Deadlift 240kg
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*Body weight before
125 kg.
*Maxes before
Squat: 190 kg
Bench press: 140 kg
Deadlift: 240 kg
*Program - over/under 80kg
Over.
*Did you modify it? yes/no
I followed the program exactly. Just added a some sets of light biceps curls, rotator cuffs internal/external rotation and facepulls every week.
*Body weight after
125 kg.
*Maxes after 8 weeks
Squat: 200 kg
Bench press: 147.5 kg
Deadlift: 240 kg
*Any other thoughts/feedback
I really have enjoyed training this program. A couple of days I felt really tired and the weights felt heavy, but most of the time I have felt explosive and strong despite training at heavier weights with higher frequency than i usually do.
The bench press felt easy, easier weights than i normally use, but the higher frequency seemed to work good!
When i benched on test day it felt like I had more to give.
Concerning the squat, the 190 kg lift felt easy. When i tried on 200 kg I felt a little nervous during the lift and fell forward a little. It felt heavy but I think I had some more kg's in me.
The deadlift on 240 kg felt really heavy and when I tried on 250 kg it came up maybe 10 cm. Maybe I was tired after the test day before or just generally tired but it doesn't feel impossible that I will make the lift soon.
I will continue with the last three weeks of the program now and after I will try 150 kg bench press and again 250 kg in deadlift and hope it will work out for me then. I adjusted my maxes in the program after the test days and today i did the first workout of the week and I felt really tired and exhausted. I look on fridays squat and it doesn't look easy.
I will update when I'm finished with the last weeks and after I want try the 4 day program.
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The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.
So I finished running this cycle, I was on week two when I got your advice.
*Body weight before: 163 lbs
*Maxes before: Squat 240 lbs Bench 180 lbs DL 315 lbs total: 735 lbs (all gym maxes)
*Program - under 80kg, Intermediate - Medium load prep cycle I
*Did you modify it? No
*Body weight after: 170 lbs
*Maxes after: Squat 255 lbs / Bench 185 lbs / DL 315 lbs total: 755 lbs (all gym maxes)
*Any other thoughts/feedback
I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?
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Before:
190/135/220 (conv)
BW 90
After 9 weeks
210/140/240 (conv)
After the entire cycle
215/145/250 (sumo)
BW 90
Here is the pull. Just switched from conv. to sumo today and pulled an all-time PR with 10kg less.
https://www.youtube.com/watch?v=MIQ30XFABn0 (http://www.youtube.com/watch?v=MIQ30XFABn0#ws)
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I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?
If you think you were held back and could have made more progress with more volume, use more volume. Likewise for inflating intensity. Of the two volume is typically the way to go. If you're not really sure that they were problems then adjust your additional exercises to work on technique issues and repeat the program.
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As at the first week of 32v2, I've realised a 5% increase on my squat, but failed the 105% attempts on my deadlift and bench. I probably would have made ~2% increases on the bench and pull, but went for the 5%. I'm convinced that the failure to improve my bench and deadlift is because, at my level, I should have ran the CMS 4-day program, which is my mistake. As I understand it, the 4-day basically adds another deadlift and bench day, which would make up the volume needed to have improved those lifts. I still have the comp coming up in 3 weeks so there's still time to make those improvements, which I hope to do on the day when it counts.
Either way, I'm really surprised and happy with the results. I was skeptical that such low intensity/RPE sets would spur improvement. But the technical improvements alone make it worthwhile. Thanks, Sheiko, Rob, Ben, and everyone else who made the spreadsheets available and helped out along the way.
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Now I have had my test competition on last week of #32v2. I skipped squats and made 150 kg benchpress, it felt like I had 5-10 kg more in me. Then i tried second time on 250 kg deadlift and failed. I lifted it 10 cm off the ground and got stuck. I tried get the bar moving again but I ended up just holding it there for about 5 seconds.
Now I'm finished with all 12 weeks and think about starting the 4-day program. Does anybody have any thought about how I can get better where I have my sticking point in deadlift? I have trained deadlift from boxes that are 20 cm, probably I should train with 10 cm boxes? I have trained deficit deadlift off an eleiko plate that i estimate is 6-7 cm high. I read somewhere that it should be from a 10 cm platform, is it correct? I think i would have a hard time keep my back straight in the bottom position but probably it would be better after a while I guess..
Old maxes
190-140-240
Final result
200-150-240
I'm happy with the results and it feels like I have a little more kg's in the squat and bench. And not far away from a 600 kg total :)
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Now I have had my test competition on last week of #32v2. I skipped squats and made 150 kg benchpress, it felt like I had 5-10 kg more in me. Then i tried second time on 250 kg deadlift and failed. I lifted it 10 cm off the ground and got stuck. I tried get the bar moving again but I ended up just holding it there for about 5 seconds.
Now I'm finished with all 12 weeks and think about starting the 4-day program. Does anybody have any thought about how I can get better where I have my sticking point in deadlift? I have trained deadlift from boxes that are 20 cm, probably I should train with 10 cm boxes? I have trained deficit deadlift off an eleiko plate that i estimate is 6-7 cm high. I read somewhere that it should be from a 10 cm platform, is it correct? I think i would have a hard time keep my back straight in the bottom position but probably it would be better after a while I guess..
Old maxes
190-140-240
Final result
200-150-240
I'm happy with the results and it feels like I have a little more kg's in the squat and bench. And not far away from a 600 kg total :)
I think deadlift to knees is good for this, also with pause is useful, they both seem to be used in the 4 day program so you might not need to adjust it, but be sure to check it.
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Thank you for your answer. In the 3-day program I only trained deadlift to knees and it always felt really easy. It will be interesting try deadlift with pause (and then continue the lift) it probably can helpful like you say!
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I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?
If you think you were held back and could have made more progress with more volume, use more volume. Likewise for inflating intensity. Of the two volume is typically the way to go. If you're not really sure that they were problems then adjust your additional exercises to work on technique issues and repeat the program.
Thanks. I think iI will go with more volume. Gonna start this week on next program.
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Did my comp today after sheiko #37 #30 and #32.
Bw before 79kg.
Bw after 81kg.
Old maxes
125-90-155
New comp maxes
152.5-95-165
Im doing this again for sure :)
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Good results SNES!
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*Body weight before
94kg
*Maxes before
Squat 195
Bench 125
Deadlift 185
*Program - over 80kg
*Did you modify it?
yes a little bit, changed some deadlift off blocks to deadlift up to knees to work better my weak point.
*Body weight after
95.1kg
*Maxes after
Squat 200
Bench 130
Deadlift 200
*Any other thoughts/feedback
Really liked the results especially in the deadlift.
going to keep running sheiko programs and modifying them to my needs if needed.
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Congratulations on the results.
Nice improvement in deadlift :)
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*Body weight before
82 kg
*Maxes before
P bench 105, Squat 135, dl 180
*Program - over/under 80kg
Over 80, ( intermediate medium load)
*Did you modify it? no
*Body weight after
82
*Maxes after
Pbench 110, Squat 142,5, dl 190
*Any other thoughts/feedback
Great program, go for the large load preparation this time
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*Body weight before>>>after
83kg>>>94kg (gained about 5% fat)
*Program - over/under 80kg
Over 80kg
*Maxes before
Squat 190kg, bench 90kg, deadlift 200kg.
*Maxes after
Squat 210kg, bench 95kg, deadlift 220kg.
*Did you modify it? yes/no
Yes, did hammer curls at the end of each session for the first 8 weeks, did front squat in place of leg press.
Used 1-3 for the comp cycle which I modified myself by moving things around, and adding some sets. (I made a mistake on one day, after entering new maxes the work was too hard, so I had to cut one day short on squats)
Used inflated max for bench press, and after the first 4 weeks I was finding the lower volume from what I did before too easy, so I added 5kg to my deadlift and squat maxes.
*Any other thoughts/feedback
I'm really happy with the result, using a different comp cycle worked a lot better for me than before (see my old post in here with the under 80 program)
On the test day I was not peaked this time, when it came to competition day I was definitely peaked as my total was 25kg higher, exactly what I wanted.
I developed a shoulder injury early on which held back my bench, I think using an inflated max for anything is a bad idea as the speed and quality of work decreases.
I also switched from high squat to low (although last comp I used low bar anyway)
switched from close bench, to a wide grip, and went from conventional to sumo.
I learned that I respond much better to volume than intensity, from this I am guessing I fall into Sheiko's category of strong with bad form. The comp period was really challenging, so I think I would do 3-1 next time as it has a lower NL
Sumo definitely suits me better, although my weakness is from the floor with conventional, I'm generally less beat up by it. I find breaking the bar from the floor very difficult, but if it budges all the way to lockout it is super fast. (more pull to knees I think).
I think it's better to use high bar during prep and switch to low bar for the comp period, low bar tends to beat me up more and uses less ROM/build less muscles.
Also, I did not like that the accessory work is all done in one block at the end of the session, so in future I will do say DB flyes right after my bench work, I also felt the accessory work was too varied and I didn't get as much out of it as with the under 80 program.
I'm moving to some off-season training now, I want to recomp a little, and fix some minor aches and pains, and build some more mass. After that it's time to move to the 4 day program, I feel the extra deadlifting will be beneficial because my squat is now very close to my deadlift.
I am stuck with my bench press, I can only think more upper body mass, and more volume will help, if I didn't get injured I would have had a better result perhaps.
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Bodyweight before:
46kg
Maxes before:
Squat 80kg
Bench 50kg
Deadlift 90kg
Program:
Under 80kg
Modifications:
All minor assistance work (not deadlifts to knee) was changed to bodyweight exercises such as dips/push-ups/pull-ups/leg raises etc...
Bodyweight after:
46kg
Maxes after:
Squat 82.5kg
Bench 55kg
Deadlift 90kg
Additional thoughts:
Information on how to adapt/modify the routines when lifts do not improve would be useful.
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Great results Liftisgood! Big jumps on squats and deads, bummer about the shoulder injury holding your bench back. Also - strong bulking lol!
When you switched your comp cycle around, did you maintain the same volume as originally written for #32, and just re-distribute the weekly loading? Or did you increase/decrease the total volume for the cycle?
Nicky - would you say you felt like the volume was too high or too low?
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Dahmkooler...I found the volume to be perfect with no recovery issues except during the final week. I had to reign myself in when the volume decreased but stuck to the compound lifts and sets/reps as described in the program. During the final week leading up to testing maxes I had issues with hips/lower back which may or may not have been down to the volume.
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Great results Liftisgood! Big jumps on squats and deads, bummer about the shoulder injury holding your bench back. Also - strong bulking lol!
When you switched your comp cycle around, did you maintain the same volume as originally written for #32, and just re-distribute the weekly loading? Or did you increase/decrease the total volume for the cycle?
Nicky - would you say you felt like the volume was too high or too low?
Thank you!
After reviewing the videos I actually have a few kg left on the squats, and deadlifts, my form can be improved quite a lot too, I have too much forward knee travel on the squats, and on deadlifts I could pull back on the bar a lot more.
With the bulking, I was already on a small cut so some of it is water weight, I also use creatine during the training which adds a couple kilos, I got a little fat though!
I basically copied how #32 was initially, but I moved a few weeks around (test days on 2nd week), and then added a lot more volume to it by adding more sets.
I used this helpful post by Robert as he suggested it to me:
http://sheiko-program.ru/forum/index.php?topic=10.0 (http://sheiko-program.ru/forum/index.php?topic=10.0)
so I calculate the number of lits NL for each week, and try to distribute them evenly, but keeping in mind there is a light, medium, and heavy workout each week. I did make a few mistakes, so if you plan to do this be sure to review it a few times before you run the comp cycle.
I'm not too happy with my bench press, I can't make very good progress with it (even without injury), but at least I have a few ideas to try next time.
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*Body weight before: Around 250lbs
*Maxes before: Bench Press - 365lbs (only ran the bench portion of the programming)
*Program - over/under 80kg From the App: Intermediate Small Load Prep Cycles I,II & Comp Cycle, Intermediate Medium Load Prep Cycles I,II & Comp Cycle (6-months)
*Did you modify it? yes/no: Only did the bench portion, changed the accessory work to hit delts once a week and arms once a week with lighter weights/12-20 rep schemes. Also if it was a bench/squat/bench day or bench/DL/bench day I would just take the top sets from the 2nd round of benching and add them in after the end of the first round of benching, so it was all completed in one go.
*Body weight after: roughly the same
*Maxes after: benched 380lbs in competition. I was very conservative with my attempts though and my 3rd attempt looked like a second attempt. I was likely good for 390-400lbs on that day as many people commented as well.
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*Body weight before
95.1kg
*Maxes before
Squat 200kg
Bench 130kg
Deadlift 200kg
*Program - over 80kg
*Did you modify it?
yes a little bit, changed some deadlift off blocks to deadlift up to knees to work better my weak point.
*Body weight after
99kg
*Maxes after
Squat 205
Bench 135
Deadlift 215
*Any other thoughts/feedback
As my previous sheiko cycle, really like the improvement on all lifts.
Time to move on to the 4 day sheiko program, which gonna lead straight to my next meet in december
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All Weights in pounds
*Body weight before: 185
*Maxes before: 405 Squat 250 Bench 435 Deadlift
*Program - over/under 80kg: Under
*Did you modify it? yes/no Yes
On most days if something was listed as say 80% for 5 sets of 2 I would start at 80% and work up slowly across my sets to a max at that number of reps. 325x5x2 was a common day for me on squat but I would actually do something like 325x2x2 345x1x2 355x1x2 365x1x2 then 375x1x2 for a PR double. I did this across all 3 lifts on most days working up to the heaviest rep set I could that day
*Body weight after: 180
*Maxes after: 435 squat 255 bench 445 dead
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Age 35, unequipped.
First time trying this program. Before I did something similar just without doing the same exercise twice per one workout, and more extra exercises for my chest, like close grip bench press, more dibs, some press from shoulders an so one.
Body weight before starting program 76kg.
Maxes in kilos.
Before:
Squat 160,
Bench press 135,
Deadlift (sumo) 190.
Did medium loads 3 days cycle.
Med cycle maxes
Squat 145 failed on 160, think was to big jump from 145,
Bench press 125, failed on 135,
Deadlift 180, failed on 200, but was on the brink of success (did to the knee )
After:
Body weight nearly the same.
Squat 160, failed on 162.5,
Bench press 130, failed on 132.5,
Deadlift 190, failed on 200.
In second phase (second month) felt very good in deadlift and squat, but in the end something happened, I even don’t know what…
Going to start large loads period. We’ll see then.
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*Age
20, male
*Body weight before
92kg
*Maxes before
S: 140
B: 100
DL: 170
*Program - over/under 80kg
Over 80
*Did you modify it? yes/no
Yes – goblet squats instead of leg press since it was not available to me.
*Body weight after
81,5 kg
*Maxes after
S: 145
B: 100
DL: 170
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I recently did the skills test week after running the over 80kg program with old 37 inserted between the 1st and 2nd months, about 3.5 months in total. The cycle was not performed to plan as injuries kept me from low bar squatting until the final 2 weeks but I am still very happy with the results.
BW 275->275
Squat 520->545 (VERY easy, could've done 560+ plus didnt want to risk injuring my back)
Bench 300->315
Deadlift 550-> 555 (The 550 was done on a whippy bar and the 555 on a stiff eleiko so the gain was more likely 20+ lbs)
I felt the volume was too low for me especially the final 2 cycles so next I will run 37/30/31/32 of the old templates. The only modifications I made was replaced the 2nd squat session on double days with paused squats at -5% and doing light-moderate deficit deadlifting on a 4th day. I was very happy with the progress especially in the squat and bench press and look forward to a new cycle. Thank you Boris not only for the programs but all the valuable information in these forums.
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Male, 5'8", 21 years old.
Body weight before - 77Kg
Maxes before - 175Kg/130Kg/200Kg (hit at a non official comp)
Program - under 80kg
Did you modify it? Yes - added decent hypertrophy work in for back 3x a week and quads 1x a week after sessions. Ran 37, 30, 32w1, 37, 30, 32(skipped week 3).
Body weight after - 81Kg
Maxes after - 185Kg/140Kg/230Kg (hit at a GBPF (IPF) comp)
My previous maxes were all grinders and generally poor technique. On meet day my squat was to a much better depth (not divebombed and bounced up like before) and very controlled. Still needs the most work. Bench was an easy 140 with a very strict pause. Ideally would have done 145 but due to the record being 150 I went 150.5 and missed it. I'm confident 145 was there based on my training and the 140 second attempt. Deadlift improved the most with Sheiko managing a 30Kg PR, again with more in the tank. All the pulls to knees and block pulls have improved my efficiency greatly.
Overall +50Kg on my total in 20 weeks with some room to spare and much improved form.
From now I am going to keep running the program with some alterations. I've changed some of the reps to mimic Robert Frederick's Hyp 4 day program and also added a 4th light day for spoto bench and pause deadlifts. Still looking to put on mass so increasing the accessory volume after each session. Finally going to autoregulate the program more, on good days maybe increasing the weight slightly and on bad days not being afraid to lower by 5% to great quality reps. Also going to add in "over warm" sets to squat and maybe bench now and again.
Very grateful for this resource and the effort people make into providing information for free :)
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Male, 5'8", 21 years old.
Body weight before - 77Kg
Body weight after - 81Kg
Still looking to put on mass so increasing the accessory volume after each session.
Add an extra meal per day too. Can't build a house even with the best architect and construction workers in the world if the trucks don't show up with the materials. 8)
Nice write-up too. Your modifications sound reasonable. I would only suggest maybe implementing them in stages though instead of all at the same time. If one of them turns out to cause problems or help substantially it would be much easier to identify that way. You could try one thing and give it 4 weeks to prove itself. If it passes the test, keep it. Drop it otherwise.
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Add an extra meal per day too. Can't build a house even with the best architect and construction workers in the world if the trucks don't show up with the materials. 8)
Nice write-up too. Your modifications sound reasonable. I would only suggest maybe implementing them in stages though instead of all at the same time. If one of them turns out to cause problems or help substantially it would be much easier to identify that way. You could try one thing and give it 4 weeks to prove itself. If it passes the test, keep it. Drop it otherwise.
I wouldn't worry about the eating side of things, but thanks for the analogy :P
Yeh I'm not going to focus too much on the autoregulation, just know it's an option if I ever feel like it's needed but I doubt I'll change the weights too regularly. Similarly with the heavy singles that will be closer to the end of the cycle rather than now. Might be wise to skip the extra deads and pulls on Saturday and see how the increase in volume goes first, even though they're pretty easy it makes the total reps 1500 or something lol. Thanks for the advice :)
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I love that analogy and jump at the chance to use it haha. Partly it's to keep reminding myself. Eating is the hard part for me.
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I ran 37 and 31 (and the first week of 32 for a total of 9 weeks) with 230/130/245 maxes. I inflated my bench a total of 10kg throughout the 8 weeks but kept the other maxes constant.
120kg class. Floating just over 120kg before and after the 9 weeks.
Test week resulted in 240/140/252.5 for a 10kg/10kg/7.5kg increase.
Unfortunately my schedule/life situation did not allow me to complete 32. I will be able to provide results of a peak later on in the year when I start to peak for competition.
I have to play around with the deadlift programming. I am thinking of having deadlifts just below knees closer to the ground so I have more practice with the majority of the range of motion.
Update 2.
After the above test, I was out of the gym for a couple of months due to an ear infection. Got back and ran some linear progression for a month to get back to where I was.
After that, I ran Intermediate Medium Load 1 & 2 twice for Squat/Bench (16 weeks) and the CMS program for the Deadlift (from the oldschool spreadsheet floating around). I went into comp without running the comp cycle (feel stronger straight off a prep cycle). Results:
Squat: 240 -> 250 (10kg gain)
Bench: 140 -> 145 (5kg gain, a lot more in the tank but I've never gotten 3/3 for Bench before so played conservative)
Deadlift: 260 -> 272.5 (12.5kg gain)
Total: 640 -> 667.5 (27.5kg gain)
Testing again in early December after 5 weeks of training, as I am going on holiday for 2.5 weeks so I thought there would be no harm. I think I'll be running intermediate for Squat/Bench for at least another year!
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*Body weight before : 238lb
*Maxes before : 335/230/405
*Program : large load intermediate on the app
*Did you modify it? I swapped some of the dips and pushups for rowing and/or bicep work
*Body weight after : 229lb
*Maxes after : 370/245/445
*Any other thoughts/feedback : I am loving this style of training even though it might be a little "early" for me to do it, I've only been training 7 months or so.
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Bodyweight before: 72.6kg
Bodyweight during: 75kg
Bodyweight at meet: 72.4kg
Maxes before: 190/118/227 kg for a 535kg total (391 wilks)
Maxes after: 197.5kg/117.5kg/235 for a 550kg total (402 wilks)
Under 80kg
Slightly modified, added a 4th day with conventional deadlifting (i pull sumo in competition) and light bench
Thoughts/feedback:
Really enjoyed it. General fatigue started wearing on my from weeks 6-9 and i really surprised myself at my skills test when my previous maxes moved quite well. On the day of my meet i definitely feel like i left some weight on the platform. maybe 2.5/5/5 kg altogether (went 8/9), but it was only my second meet and my goal was a 400 wilks, which i hit, so i was satisfied anyway. Going to run the same split again with a few more modifications and see how it works. Thanks to coach sheiko for the programs.
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*Body weight before
124.6kg
*Maxes before
232.5/118/250 kg
*Program
Large Load Cycle 2
*Did you modify it?
yes. Consolidated deadlifts, all conventional straight weight from the floor, standard height. Replaced leg press and front squat for back squat. Replaced additional accessory pushing movements for pulling movements. Often did not break up squatting with bench press or vice versa, would complete all squat repititions and all bench press repititions together. Upon cycle conclusion added 7.5lbs to training maxes and repeated cycle. Started first cycle in February after Provicncial competition, concluded last cycle end of November. Tested maxes during Intermediate Small Load Cycle 2.
*Body weight after
120kg
*Maxes after
245/131.5/265
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*Body weight before
87kg
*Maxes before
185/140/245 kg
*Program
Medium Load 3day
*Did you modify it?
Some extra back work here and there but that's about it, cut competition week 2-3 as doing the full month peak did just about nothing for me last time.
*Body weight after
89kg
*Maxes after
190/injury/245
Got a very, very close miss at 195kg squat but left me without anything left in the tank when it came to the deads. Previous maxes were set with squats and deads on separate days, judging by the training my dead has definitely increased some, or I've at least gotten better at doing volume deads. Similar for bench, training felt a lot easier this cycle but due to a minor pec strain that took 2-3 weeks to recover I didn't feel like testing a 1rm right away.
Anyway, am a bit dissappointed with the dead. Pretty sure I had 192.5kg squat in me which would have been ok, but my DL literally didn't move an inch (attempted 250kg and the bar almost bent, should have been able to tell by how unexpectedly heavy 237.5kg felt but ego got me there).
I feel like something needs to change for next cycle, would going 4day medium load be an okay next step? I considered 3day high load but recalling my training history pre Sheiko I got the majority of my progress (at least for DL's) when I trained 4 days a week. The 4day low load seems to be.. a bit low which is why I'm considering the medium load. Thoughts?
A final note is that my squat form has seen major improvements, as have my bench. My dead form also felt a lot better but that went like it did.
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Hey guys. It's been a while since the 3-day programs were posted. I'd like to get some ideas how you are responding to the three day programs. As always we are trying to push the envelope further and further and it would be useful to get some follow up data so we can make any needed adjustments to the process.
Can you give:
*Body weight before
*Maxes before
*Program - over/under 80kg
*Did you modify it? yes/no
*Body weight after
*Maxes after
*Any other thoughts/feedback
Thanks!
*Body weight before : 72.5kgs
*Maxes before : Squat 175kg - Bench Press Paused 115 - Deadlift 225
*Program - over/under 80kg : UNDER
*Did you modify it? yes/no : NO
*Body weight after : 75kg
*Maxes after Squat 180kg (easy) - Bench Press Paused 125 (good grind but about 9/10 - Deadlift 230kg
*Any other thoughts/feedback : Loved it, build great motor patterns, can use variety, good frequency, might try another deadlift day.
Bought the app & did the 12 week Medium load 3 day a week program.
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All weights in kg
*Body weight before
About 85 kg
*Maxes before
130/95/185
*Program - over/under 80kg
Over 80kg
*Did you modify it? yes/no
Yes, I only squatted once a week and for very low volume because of a "injury" I had before I started sheiko. Otherwise I followed the program.
*Body weight after
88,5 kg
*Maxes after
135/105/195
*Any other thoughts/feedback
My bench technique improved greatly during these 3 months. My deadlifts often felt weird and uncomfortable, probably because I only did them once a week. When I start my next cycle I'll add a fourth day with light deadlifts and some bodybuilding work
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*Body weight before
94,8kg
*Maxes before
BP - 152,5 kg
*Program -
CMS Bench Only (Adapter to 3 days, cutting the 4th. So, some kind of program between 1st class and cms i think.
*Did you modify it?
Cut squats/replace assistance movements for my need (specially shoulder strenght)/replace all bench (percentage based) for paused bench, feets up bench, tng bench and 2 board bench (using the same percentages acording each movement rm)
*Body weight after
98,7kg
*Maxes after
157,5kg. Failed 160kg.
*Any other thoughts/feedback
2nd time doing this program.
Adapted it more to what i thing its best for me.
I didnt change any percentage, sets or reps.
It was a massacre, it wasnt fun, lot of time suffering, but after all it feels good to improve!
5kg good in my opinion, considering that i dont use steroids or other substances.
The next 3 months i will do the 3 day over 80kg, on the bench part only, trying to reduce time of training, because of work..
https://www.youtube.com/watch?v=_Qg8kR34Z_A (https://www.youtube.com/watch?v=_Qg8kR34Z_A)
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Body weight before: 236lbs (107kg)
Maxes before:
Squat: 289lbs (131kg)
Bench: 248lbs (112kg)
Deadlift: 408lbs (185kg)
I used the 3 day a week Intermediate Large Load prep 1, 2, and comp cycle on the sheiko app for IOS.
I stuck with the program except for accessories. My main accessories were spoto presses, close grip bench, floor press bench, RDL's with barbell, box squats, and pin squats. I also did a 4th day with mainly upper back work and speed deadlifts.
Body weight after: 239lbs (108kg)
Maxes After:
Squat: 365lbs (165kg)
Bench: 285lbs (130kg)
Deadlift: 465lbs (211kg)
I'm very pleased with my results on this program and will be doing the 4 day a week program next! I did take better care of my nutrition and hydration while doing this program which seemed to help with recovery. Before starting sheiko I was on a 20 week linear periodization program which didn't do much good for me. I respond better to non linear programs.
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*Body weight before
83KG
*Maxes before
Squat 210kg, bench 95kg, sumo deadlift 220kg
*Program -
Intermediate small load from app
*Did you modify it?
No
*Body weight after
87KG
*Maxes after
Squat 210+, bench 90KG, sumo deadlift 230KG
*Any other thoughts/feedback
Ran this as I had spent almost 6 months away from Sheiko programs due to shoulder injury, I wanted an easy way back into the conditioning and high volume, shoulder injury is fine for now.
Definitely felt the need for more volume, the 5 week comp period actually worked quite nicely, on mock meet day I hit 205kg squat quite easily but opted to put more energy into my deadlift, I may have been able to hit a grindy 215kg squat. Bench didn't go that well, I hit 88.5kg, and just barely failed my previous 95kg, I put this down to lack of volume so left a few kg on platform there, deadlift went up nicely and easily, I feel I can improve the deadlift by a lot, and the bench still has a long way to go.
Moving forward I'm going to start the 4 day program, the extra workout, and much larger NL should be beneficial, I'm aiming to hit a 400 Wilks within the near future.
Upper body is my weakpoint, mostly weak pecs so I'm trying to hit much more volume while I basically put my squat on hold.
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*Body weight before
84kg
*Maxes before
Comp 195/115/235
*Program -
3 day bw over 80.
*Did you modify it?
No, but I added some rear delt and light shoulder exercises.
*Body weight after
84.5kg
*Maxes after
Comp 210/140/262.5
*Any other thoughts/feedback
Followed this program and the Sheiko training philosophy as prep for my second powerlifting meet. The first time I didn't do any prep. The frequency of the main lifts helped me a lot. I didn't think the trainings are boring. Very happy with the results. I started a 4 day program after this.
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After testing maxes on separate days I got 210kg squat, 100kg bench, and 240kg deadlift which is a good 20-30kg better than on mock meet day.
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*Body weight before
~82kg
*Maxes before
180/102.5/210 (Calculated off of 5RMS)
*Program -
Intermediate Medium load prep 1, 2 and test week of comp cycle.
*Did you modify it?
Added light shoulder & biceps work and grip work for deadlift in later weeks.
*Body weight after
85kg
*Maxes after
200/110/222.5
*Any other thoughts/feedback
Used the intermediate program to help return to my old numbers after somewhat of a lay-off pursuing other goals.
I will be skipping the comp cycle of the intermediate program and move to the 4day programs. Greatly enjoying the format of training and how it allows one to concentrate on form.
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*Body weight before
~118kg
*Maxes before
190/125/220
*Program - over/under 80kg
Over 80kg
*Did you modify it? yes/no
No the program was #29-32
*Body weight after
~122kg (peak was 123,7kg)
*Maxes after
205/130/230
*Any other thoughts/feedback
All techniques are now A LOT better. Squat and bench were 100% maxes, dl had maybe 5kg spare in it.
Next up is sheikos Android app. Gonna do large load most propably. Or any suggestions?
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*Body weight before
72kg
*Maxes before
160/115/175
*Program -
I did the 29-37-32, because that's what came up first when I wanted to do Sheiko.
*Did you modify it?
No, but I added some rear delt and light upper back work.
*Body weight after
73kg
*Maxes after
170/122.5/185
*Any other thoughts/feedback
Really liked the program, it worked quite well even though I felt a bit stronger on the skills eval day. Also form feels better than ever!
I also have a video on my results from the cycle on my YouTube channel:
https://www.youtube.com/watch?v=a_bHjEkyMAs (https://www.youtube.com/watch?v=a_bHjEkyMAs)
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*Body weight before
92kg
*Maxes before
162,5/115/180
*Program -
3 day program for over 80kg
*Did you modify it?
I skipped #37v2 because I just got out of a volume cycle.
*Body weight after
day of mock-meet: 92,5kg
*Maxes after
175/115/185
*Any other thoughts/feedback
Great program! I loved it. Will start a new cycle soon.
I didn't progress in the BP in absolute weights but my PR went from 115kg t&g to 115kg paused. So there was surely some progression.
Video of my squat: (I know about the rounding of the lower back. This only happened during this 1RM attempt)
https://www.youtube.com/embed/YmoaEPvRej4 (https://www.youtube.com/embed/YmoaEPvRej4)
My DL:
https://www.youtube.com/embed/6X0oQKqNg2o (https://www.youtube.com/embed/6X0oQKqNg2o)
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Bodyweight before: 128lbs
Maxes: sq (305lbs) bp (175lbs) Dl (365lbs)
Program: under 80kg
Modification: replaced all of my secondary squat to front squats. Replace block pulls with banded pulls.
Bodyweight after: 126lbs
Maxes after: 330lbs squat, 182lbs bench, 365lbs deadlift
Love the program this is my second time running it, but i should've added more back work.
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*Body weight before and after
~84kg
They changed scales at the gym about mid program that seems to be at least 2kg off from the first one, so I can't answer this question. But my best guess would be unchanged or maybe +1kg
*Maxes before
Never tried actual 1RM's in squat and dl, so I used estimates for those.
Squat: 100kg - did 115 on test day and ran with that max for the comp cycle.
Bench: 100kg
Deadlift: 135kg
*Program - over/under 80kg
Intermediate medium load
*Did you modify it? yes/no
Not really. I only added some ab work once or twice a week. Didn't miss a single rep.
*Maxes after
Squat: 120kg
Bench: 100kg
Deadlift: 145kg
*Any other thoughts/feedback
My squat improved quite a bit and I have improved my technique a lot. Fantastic!
I didn't increase at all in the bench press which puzzles me. As I said I haven't missed one rep and I honestly never found it close to missing and it always felt easy. I think I'm gonna try increasing my
Max by 5-10kg for the next cycle...? Or what do you think?
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*Body weight before
- 190lbs
*Maxes before
- Squat 405lbs
- Bench 225lbs
- Deadlift 430lbs
*Program - over/under 80kg
- Intermediate, Medium Load
*Did you modify it? yes/no
- Only accessory lifts (i.e. leg press) when equipment wasn't available. Otherwise, no.
*Body weight after
- 195lbs
*Maxes after
- Squat 435lbs
- Bench 235lbs
- Deadlift 450lbs
*Any other thoughts/feedback
- This was my first time training for powerlifting only, and was encourage by the results. Am now in week two of the Advanced, Medium Load, and and hoping to get my bench up, and improve my deadlifting form.
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See my results here: http://sheiko-program.ru/forum/index.php?topic=1162.0 (http://sheiko-program.ru/forum/index.php?topic=1162.0)
*Body weight before
*Maxes before
*Body weight after
*Maxes after
BW Squat Bench Deadlift
Before 86 115* 117.5 195
after #29 88 137.5 120 200
after #37 87.6 147.5 122.5 205
Dropped a bit of weight somehow in the last week of doing #37 (because... Christmas) At one time I even weighed in at 89 one morning.
*Program - over/under 80kg
over.
*Did you modify it? yes/no
I swapped db flies for machine flies
I swapped pushups for dips
I swapped seated good mornings for lunges and/or leg press
I do the deadlifts from blocks in the smith machine (because of lack of blocks)
I did high bar squats to give some rest to my low back. I really have a mean forward lean because of my femors (well and bad technique I suppose) I reckoned I might as well restart with high bar squats and maybe swap them for low bar when prepping for a competition. Also The high bar squats are way more friendly for my elbows because of the wide grip.
*Any other thoughts/feedback
I find it totally lacking in back and biceps (because biceps)
So I did some chins/rows and curls on the in between days.
I also added some traps work (standing hise shrugs/ prone DB shrugs) to build up a bit of traps and get more comfortable doing high bar squats.
So far it hasn't been too hard just a bit long but I feel I recover and feel enthusiastic to do the next session and have no new pains or discomfort (apart from the DOMS that lunges give me 7 weeks in a row). So I reckon I still recover enough.
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Under 80kg
Before:
-61kg
137.5/72.5/157.5
*Did you modify it? inflated maxes 2.5-5kg
Skills test
-65kg
150/72.5/165
[+8%,+0%,+4.5%]
Competition
-62.5kg
137.5(injury)/80/177.5
[+0%,+9%,+11%]
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If im not competing do I run through the comp cycle completely? or should I reset and run my new maxes after skills test day
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If im not competing do I run through the comp cycle completely? or should I reset and run my new maxes after skills test day
I would recommend to run the extra taping (the rest of the program) to get some deload and be ready for a new cycle.
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If im not competing do I run through the comp cycle completely? or should I reset and run my new maxes after skills test day
I would recommend to run the extra taping (the rest of the program) to get some deload and be ready for a new cycle.
I just did my test day. 410lb (+10lb) squat for relatively easy single, Failed a 285lbs bench (current max is 275lbs) and got a 545(+20lb) deadlift. Should I max again at the end of comp cycle? or just deload and reset
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If im not competing do I run through the comp cycle completely? or should I reset and run my new maxes after skills test day
I would recommend to run the extra taping (the rest of the program) to get some deload and be ready for a new cycle.
I just did my test day. 410lb (+10lb) squat for relatively easy single, Failed a 285lbs bench (current max is 275lbs) and got a 545(+20lb) deadlift. Should I max again at the end of comp cycle? or just deload and reset
Just deload and reset.
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hello my meet date was changed and i now have only 9 weeks to prep. I was hoping to do sheiko intermediate large load as i am having good results with it now. I know in order to make it fit you should work backwards from the meet and start at w.e week you land on. But i dont think i need 4 weeks for the comp cycle (#30), i also dont want half of my comp prep to be that low on NL
For reference i am 90kg and my numbers are 166/130/211kg but those are old and i max soon and hope to get atleast 170/135/220 before starting my 9 week meet prep
I was debating on removing the first 2 weeks and then 1 week from the last 4 weeks but im not sure which. Again i have never competed before, i dont think ill need that long of a taper
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hello my meet date was changed and i now have only 9 weeks to prep. I was hoping to do sheiko intermediate large load as i am having good results with it now. I know in order to make it fit you should work backwards from the meet and start at w.e week you land on. But i dont think i need 4 weeks for the comp cycle (#30), i also dont want half of my comp prep to be that low on NL
For reference i am 90kg and my numbers are 166/130/211kg but those are old and i max soon and hope to get atleast 170/135/220 before starting my 9 week meet prep
I was debating on removing the first 2 weeks and then 1 week from the last 4 weeks but im not sure which. Again i have never competed before, i dont think ill need that long of a taper
Hi.
I think you are on the right track. I would skip the last week of the comp cycle, and addjust the rest of it to the NL you find appropiate.
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Coming from an annoying SI injury, I started out with the advanced medium load prep cycle I (four days universal) to get in a shape a bit, followed by #29 and #30 and a 2-week peaking cycle that I wrote myself.
BW before: 88kg
BW after: 92 kg
best competition results before (obtained at 90 kg bw):
SQ 160
BP 92.5
DL (sumo) 210
DL (Conventional) 190
new maxes:
SQ 165 (easy lift, room for more)
BP 107.5 (+15kg pr)
DL (Conventional) 205 (+15 kg pr).
* Did I modify the program: Yes.
SI injury showed itself every now and then, and I often had to reduce training volume/intensity on sumo deadlifts. Two weeks out I switched back to conventional as it reduced the pain significantly. Did relatively little assistance and substituted a part of the bench work for heavier sets with the Slingshot. Also used an inflated bench max(+5kg), and increased the bench twice (both after the four days cycle and after #29).
*Other thoughts/feedback:
Very happy with the progression. Selection of weight and high amount of volume helped me reinforce my technique and keep the nagging SI injury at bay a bit. Bench went into the sky from the large amount of volume.
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Started out with the following true 1RM's:
Weight - Probably around 255 pounds - I did not monitor bodyweight during the entire 12 weeks;
BP, Paused - 345 pounds;
Back Squat - 455 pounds;
DL, Conventional - 505 pounds;
After the 3 - four week cycles on intermediate medium load, I got a 5 lb PR on bench. Other than that, my squat stayed the same and my DL may have regressed.
I failed the DL from the ground and the squat coming out of the hole. I even lowered my estimated test weights by a significant amount on deadlift and bench after the squat failure. I'm at a bit of a loss and am wondering what I could do differently next time.
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*Body weight before
81,1kg
*Maxes before
170kg super easy
95kg grind bench
200kg deadlift, because 212,5kg got red lighted because of a unlocked knee.
*Program - over/under 80kg
Over 80kg first 4 weeks of 37 then 2 days of 31 and got the notice that in 12 weeks I could qualify for nationals. Used the 32 week 1 day 2 to peek my squat and bench and estimated my deadlift. Used 180kg true squat max, 105kg inflated bench and 220kg guess deadlift. Then did the full 12 week medium load.
*Did you modify it? yes/no
Yes, added soms biceps and rear shoulder work. Should have added more triceps
*Body weight after
Bulked up to 87kg and began dieting 5 weeks out
81,8kg on meetday
*Maxes after
Easy 200kg squat
105kg bench, Grinder from hel
225kg deadlift, did 240 because I needed 545kg to qualify, it did move but not much. So a +65kg meetPR.
*Any other thoughts/feedback
Gave it my all, no alcohol, enough sleep and almost never missing a meal. When properly executed this program is pure gold and I'm looking forward to more gains.,
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Started the 3 day Intermediate program in November, and competed last weekend.
I am a 54 year old male and compete in the IPF (unequipped) in Canada in the M2/105 category. I've been competing for three years and have set some Provincial records.
Previous meet (November 2017):
Squat: 192.5 (PR)
Bench: 127.5
Deadlift: 250
February 10th/2018:
Squat: 205 (PR)
Bench: 130 (tied meet PR)
Deadlift: 262.5 (new Provincial record)
WILKS: 359
Hardly setting the powerlifting world on fire but I am quite pleased with my progress. I had hernia surgery in April 2017 and thought I may not ever be able to lift heavy again. So far I'm holding up well, even with a rigorous program like Sheiko. I am considering trying the Advanced-Small Load next.
I did add a 4th workout day for bodybuilding-type exercises.
If I can survive Sheiko at 54, post-abdominal surgery, almost anyone can!
Thanks for reading!
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*Body weight before
102,9 kg
*Maxes before
225-135-245 in competition December 2017. Deadlifted 250 earlier in 2017.
*Program - over/under 80kg
29-37-32
*Did you modify it?
I skipped some assistance work to reduce required training time
*Body weight after
102,4 kg
*Maxes after
I did 227,5-140-252,5 in competition today on third lifts. Could probably have few kg's more in bench and deadlift if pushed it.
*Any other thoughts/feedback
I was very unsure of my performance before today's competition but it went like I planned it. I did 225-135-245 in skill test day but I felt unfamiliar with the heavy weights. Will most likely continue with one of the 3-day programs since I don't have time to train 4 nights/week.
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Body weight before- 90kg
Body weight after- 88.8kg
Lifts before-
Squat- 160kg
Bench- 105kg
Deadlift- 200kg
Lifts after 3 day intermediate medium load
Squat- 172.5kg
Bench- 110kg
Deadlift- 215kg (there was more there but jumped to 227.5 and failed on my third)
Modifications: Added more upper back accessory work and reverse hypers.
In a slow cut to 83kg. Next meet in August and will probably switch to 4 day medium load. I really felt like the last 4 weeks were largely a waste. My skill test numbers were 170 / 110 / 215. I think I am able to peak very quickly and actually lost some strength in the bench press over the last 4 weeks, still very happy with the results for only twelve weeks.
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*Maxes after
I did 227,5-140-252,5 in competition today on third lifts. Could probably have few kg's more in bench and deadlift if pushed it.
I have now done twice all Intermediate medium cycles after the last competition. In last weekend's competition my squat improved to 235 kg, bench to 152,5 kg but deadlifted only 250 kg since I missed 260 kg at above knee. Since squat and bench are still improving I will most likely continue with the same program.
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nice improvement, especially the bench. What is your BW?