3 Day Program (post your results)

[Diogo]

*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

[styln03mach1]

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.

[Liftisgood]

*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.

[Toetie]

*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.

[Liftisgood]

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.

[Matthijs]

*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.

[Wilhod]

*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?

[Jani5992]

*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

[rho]

*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

My DL:
https://www.youtube.com/embed/6X0oQKqNg2o

[AznFatCow]

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.

[Rodnt]

*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?

[Leggio]

*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.

[Will]

See my results here: 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.

[Nitteene]

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%]

[trandenny]

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