March 08, 2021, 03:14:51 AM

Author Topic: Help with my current program - Sheiko 3 day program over 80 KG  (Read 2841 times)


  • Newbie
  • Posts: 4
    • View Profile
Help with my current program - Sheiko 3 day program over 80 KG
« on: October 18, 2019, 03:07:36 AM »
Hello, I'm new to the forum and I was wondering if someone could help me, currently I'm running the SHEIKO 3 Day Program over 80 KG (175 LB) Bodyweight (Link to the actual program: ) currently I'm at WEEK 3 from Prep Period 1 (#37v2) tomorrow its going to be 5 day (Friday) when I Squat to 80% 5 sets of 3 and Bench at 65% 4 sets of 6 reps. Well my problem is that I pick this program to peak for a meet, my meet supposed to be in december that was going to give me time to peak properly in this program, but for some unknown reason they changed the date to November 16 and 17, which will not be enough time to get all the program done, actually I will just be able to train to the Prep Period 2 (#31) week 3, 5 day (Friday), I won't be able to finish the Prep Period 2 and of course I won't be able to get to the Comp period (#32v2), so I have no idea how to modify or what to do to peak to the meet. Any idea? Can someone please help me, I have no idea what to do, was planning to drop from the meet but I already paid :(

Regards and thanks in advance!


  • Newbie
  • Posts: 40
    • View Profile
Re: Help with my current program - Sheiko 3 day program over 80 KG
« Reply #1 on: October 19, 2019, 02:26:36 PM »
What one could do would just take the whole program and count backwards from the meet date and then start somewhere in the middle (I guess somewhere middle of #31), so you would just start next week with #32.

However, I feel that then you probably won't have accumulated enough fatigue/volume to warrant a whole month of peaking. I would actually use the first week of #32 as a meet week, moving the test day (wednesday) to the meet and using the other days as a small deload before the meet. Furthermore I would once or twice a week after the first "heaviest" workset of each lift a few heavy but still easily doable singles in the upcoming weeks. So if I see correctly you would do #31 week 2 next week.

Anyway, it is a very unfortunate situation and maybe some more thought approach would be best, or you just try to take the comp from within the cycle and compete without a proper peak and just do a prep week before.