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Topics - adamsz

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I am a push-pull lifter and actually use the squat programming from the app for my deadlift, and completely skip the actual deadlift portion of the program. So Monday I deadlift/bench, wed I bench, and Friday I deadlift/bench.

After the completion of my last training block, I am not sure how to proceed.

March - May: Intermediate Small Load Program (running squat portion of the program on deadlifts)
Max Inputs: Bench Press: 315 Squat: 525
Result: Bench Press: 380 Deadlift: 585

June- Oct: Intermediate Medium Load Program (repeated portions of the program to peak for an event in early October) (running squat portion of the program on deadlifts)

Max Inputs: Bench Press: 345 Squat: 545
Results: Bench Press: 380 Deadlift: 650

Sheiko recently posted this regarding changing programs:

"If a program consisting of 10-12 weeks gave a good gain in each lift, say +10 kg (22lbs) and more, then I recommend this program to repeat. You just have to use new maxes. You will experience some difficulties due to higher weights during first 2 weeks. Don't worry, just endure a little bit. In two weeks your body will adapt to the new load. If my athlete improves his maximum by 15-20kg (33-44lbs) at the test in the gym, then I increase his maximum by only 10kg. If I see that the athlete has already adapted to the new weights and work with 80% with no problem, then we increase maxes again by 5-10kg. Usually it takes 3-4 weeks. If the athlete does not add anything after a 10-12-weeks program, I change it (not the athlete - the program)."

So my bench press did not go up, but my deadlift increased by 65lbs. I think my deadlift could probably continue to progress using the intermediate medium load program with a higher max, but I’m not sure about my bench press.

Should I repeat the intermediate medium load cycle for both lifts but just with higher maxes? Or would it be weird to repeat the intermediate medium load cycle for just my deadlift and simultaneously run the intermediate large load cycle for my bench press?

I have previously run the Intermediate Large Load cycle for my bench press which resulted in a 385lb bench press and the Advanced Small Load cycle which resulted in a 400lb bench press back in 2015. I then took 2016 off from training.

Some background: I have been running sheiko prgramming for my bench press on and off for many years. When the app debuted I did all the intermediate programs and then the advanced small load program, culminating in a 400lb bench press at 265lbs BW at the end of 2015. I proceed to take most of 2016 and beginning of 2017 off from training.

I came back to the gym in February and entered 315 as my max for bench press, and did the 3-month Intermediate Small load cycle, which resulted in a 380lb bench press at 270lbs BW.

I proceeded to enter 380 as my max in the app, and moved onto the Intermediate Medium Load program and finished the first prep cycle, and am halfway through the 2nd prep cycle. Throughout those 2 months my pecs have gotten progressively tighter and tighter and felt more and more strained, but I was still able to complete the training sessions.

Today I couldn't even get through all my warmups without feeling like I was going to tear my left pec if I proceeded because of how strained it felt, so I shut it down before even getting to the top sets.

I'm guessing my body just wasn't ready to adapt from the jump from the 315 max to the 380 max in the app in that small amount of time. Now I'm trying to decide how I should proceed.

I was thinking of taking the next bench day off to let the pecs heal up a bit, then maybe try and put in 90% of my 1RM in the app and go off that instead.

Curious to hear any suggestions.

Has anyone ever seen or have experience with a modified sheiko program for just push/pull?

For the foreseeable future I'm only benching and DLing. I have the app and have run both the Intermediate Small and Medium load 3-month cycles for just my bench, which took it from 365 - 380 in those 6 months (242lb weight class). These next 3 months I will run the Intermediate Large Load cycles for my bench, and then will continue on to the Advanced Small load cycles for it in preparation for a competition in January.

I have worked with a coach for my DL programming and have been DLing twice/week for the last 6 months as well with great results, but I might not be able continue working with him, which got me thinking about the Sheiko programming.

I know in the advanced cycles on the app they have you DLing 2x/week, but even putting my max in at 105%, looking through the Advanced Small load cycle it's noticeably easier than the DL programming I've been doing during the past 6 months. I figure the way the cycles are written obviously take into account squatting and thus probably have their intensities/volume adjusted down accordingly for the DLs.

Do any push/pull sheiko programs where you DL 2x/week exist?

Training Logs / Adamsz Sheiko Training Log
« on: January 20, 2015, 03:07:31 PM »
Lifting Background:

26 year old male, raw drug-free lifter. 183" height and competed in 90kg and 100kg categories. Current body weight is around 113kg.

2010-2011 bodybuilding split

2011-2012 5/3/1 with emphasis on bodybuilding accessory work

2012-2013 Sheiko 29/37/32, 29/37/31/32

2013-2014 custom ME/DE split
Smolov Meso Cycle for squat (resulted in groin tear and later on a bulged disk)
Smolov Jr for Bench Press
Sheiko 29/37/31/40/30 (all bench-only while doing separate rehab work for squats)
Smolov Jr for bench (resulted in minor pec-tear)

2014-2015 took 7 months total off during this year. Alternated between sheiko 29/37 when I did lift, but it was sporadic.

End of 2014 - Present
Sheiko Intermediate Small Load Prep Cycle I
Sheiko Intermediate Small Load Prep Cycle II

Medical Conditions / Injuries

I have kyphosis (spinal curvature from front to back), which makes perfecting technique on the squat and deadlift very difficult.

Since May 2013 I have suffered from lateral epicondylitis (tennis elbow), specifically in my left arm. I suspect this is mainly due to the volume involved with the sheiko bench programming. I used to bench with my pinky fingers on the rings, but since the elbow pain I have moved my grip out to the max legal limit. This seems to significantly help. For a long time after the symptoms manifested, I dropped all accessory tricep work from my programming as it only seemed to make it worse. Now I can perform tricep accessory work (dips, etc) if I use a floss band wrapped around the elbow throughout the movement.

In 2013 I ran the smolov meso cycle for my squat, which resulted in a groin tear from overexertion on the program. I tried to work around the injury and continued to deadlift, which resulted in bulged disk. After that I focued on bench press while trying to rehab the groin and back, which saw little progress.

At the end of 2013 I ran smolov jr for a second cycle going into compeition, which resulted in a minor pec tear on my opening attempt. After that I took 4 months straight off - the longest I’ve taken off since I started lifting in 2010, and most my injuries got better.

In December this last year I ran the Intermediate Small Load Prep Cycle I, and reintroduced backsquats into my programming as well as pulling sumo for the first time. After the month cycle my groin injury has reappeared, and I decided to stop pulling sumo and lay off back squats for now. Currently I can pull conventional with no issue, and can front squat with minimal aggravation to the groin.

Best Competition Results (in 100kg category):



Bench Press




Bench Press (in 90kg category)


Best Gym Lifts:



Bench Press:




Requests / Bench-Only or Push-Pull Cycles for App
« on: January 19, 2015, 07:10:34 PM »

I think it would be nice if there were bench-only or push-pull cycles in the app as well.

I suffered a groin tear in April 2013 that never quite fully recovered, and am currently only doing push-pull with some front squats thrown in, as that's what my groin can handle (yes I have worked with chiropractors, PTs and sports massage therapists on the issue, it still gives me chronic problems unfortunately).

I am currently doing the normal sheiko intermediate programs on the apps but skipping the squats, and feel like there is probably a better way to structure the training given the focus is push-pull.

Just some input :)



I have just completed the Intermediate small load prep cycle I, and small load prep cycle II on the sheiko app. I am trying to figure out what cycle to run next.

I am a raw, drug-free lifter, and don't plan on competing until probably next December.

Considering I don't have a competition planned for quite some time, should I skip the Small load comp cycle and  continue onto the medium load prep cycle I? Before Sheiko came out with the website and the app there was some debate online regarding stacking prep cycles without a comp cycle, and that it was generally acceptable to do so. For example I have done 29, 37, 31 (followed by 32) as well as 29, 37, 31, and 40 in the past.

Thank you in advance for the for the replies, and my apologies if this topic has been posted before.

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