3 Day Program

[rho]

I had to do a 5x5 today. I picked just 50kg and paid attention to not going too deep.
It felt very light but the form was much better. Just a few reps that felt a bit awkward.

[trandenny]

On the intermediate large load week 4 day 2, in the app its got me doing deadlift up to my knees, while the UNDER 80kg 3 day program on week 4 day 2 has me doing regular deadlifts. Which one is correct?

[sdw1337]

Hello Guys,

I'm an intermediate lifter slightly under 80 kg but very lean and not really used to high volume training. Therefore I wanna try the medium load version of the 3 day spreadsheet. Maybe I'm just blind but where can I find that spreadsheat?

[RussianBear]

Hello Guys,

I'm an intermediate lifter slightly under 80 kg but very lean and not really used to high volume training. Therefore I wanna try the medium load version of the 3 day spreadsheet. Maybe I'm just blind but where can I find that spreadsheat?

You can't. low/Medium/high load has to do with the app. For the 3 day programmes on this forum you have under and over 80 kg. w. the under being the one w. more volume. Download the sheet (you get both programmes) and try out the over 80 kg. version. Good luck

[Minipurz]

Hello

For a period of time I wont have enough time for doing sheiko programs as written.
I wonder if it will be possible to do the program without the second session of main exercise, or if there is a better Way to work around the lack of time.
I know it is a big part of the program, adding volume and technique with those sets, so maybe better to find another program for the time when low on time..
Anyone have any experience and or thoughts on this ?

[RussianBear]

Hello

For a period of time I wont have enough time for doing sheiko programs as written.
I wonder if it will be possible to do the program without the second session of main exercise, or if there is a better Way to work around the lack of time.
I know it is a big part of the program, adding volume and technique with those sets, so maybe better to find another program for the time when low on time..
Anyone have any experience and or thoughts on this ?

It is viable to do it that way. Remember to adjust the rest of the program.

[MichaelHart1]

First thing's first, these programs are not set in stone. You can and should make them work for you. Read Sheiko's statement on his programs if you haven't already. Your personal circumstances will determine what changes need to be made. It's generally a good idea not to change the overall structure though. That said at this training level these should work fairly well as is. Any needed changes will most likely be minor such as exercise selection and volume adjustments.

Now let's get to it. Boris has gone through the numbered spreadsheets widely available online and made them into coherent plans. It seems that the programs in the spreadsheets were collected from various places over the years. As such, they are collections and not really concrete training plans. On various forums people have tried to make sense of them and to distill actual training plans.

So now this has been done, by Boris himself. He's made two plans here: one for lifters over ~80kg and another for lifters under ~80kg (this is not an exact number, but it's a little more useful than just heavier and lighter). 

For lifters under 80kg, use the large load intermediate program or the following spreadsheet.

Google Docs Version <- Thanks to MaximusGluteus for this.


You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle (#37, #30*, #32. Note that #30 needed modifications in order for this to work so it is not the same as is available elsewhere).  The first two are preparatory periods and the last is the competition period.

Set your new records, take your lessons learned, then repeat the cycle with the needed adjustments.

For lifters over 80kg, use the medium load intermediate program.

You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle. If you look at prep cycle 1 in both the medium and large load you can see what types of changes can be made. For one thing you'll notice the overall structure is intact. The volume has been reduced in many cases by reducing the number of warm up sets before the work sets. Boris said that it has been shown that 3 warm up sets are enough. Another thing that can be done is to move the additional exercises to after you have completed the main exercises.

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

I cant seem to get permission to edit the spreadsheet.

[Minipurz]

I cant seem to get permission to edit the spreadsheet.

You need to make a copy of the spreadsheet, for editing.
Files -> Make copy

[blackhulk]

First thing's first, these programs are not set in stone. You can and should make them work for you. Read Sheiko's statement on his programs if you haven't already. Your personal circumstances will determine what changes need to be made. It's generally a good idea not to change the overall structure though. That said at this training level these should work fairly well as is. Any needed changes will most likely be minor such as exercise selection and volume adjustments.

Now let's get to it. Boris has gone through the numbered spreadsheets widely available online and made them into coherent plans. It seems that the programs in the spreadsheets were collected from various places over the years. As such, they are collections and not really concrete training plans. On various forums people have tried to make sense of them and to distill actual training plans.

So now this has been done, by Boris himself. He's made two plans here: one for lifters over ~80kg and another for lifters under ~80kg (this is not an exact number, but it's a little more useful than just heavier and lighter). 

For lifters under 80kg, use the large load intermediate program or the following spreadsheet.

Google Docs Version <- Thanks to MaximusGluteus for this.


You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle (#37, #30*, #32. Note that #30 needed modifications in order for this to work so it is not the same as is available elsewhere).  The first two are preparatory periods and the last is the competition period.

Set your new records, take your lessons learned, then repeat the cycle with the needed adjustments.

For lifters over 80kg, use the medium load intermediate program.

You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle. If you look at prep cycle 1 in both the medium and large load you can see what types of changes can be made. For one thing you'll notice the overall structure is intact. The volume has been reduced in many cases by reducing the number of warm up sets before the work sets. Boris said that it has been shown that 3 warm up sets are enough. Another thing that can be done is to move the additional exercises to after you have completed the main exercises.

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

if i use google doc version, it will be #37 #30 #32 right? it is enough for 12 weeks prep and competition?

[marcoharder]

Hi! Can anyone give the link to the 80kg and above program?

[WorldDomnit]

Hey guys!
Just made an account on here. I have been running Sheiko's program since 2011. It is my 'go to' program, over Smolov, 5x5, etc.

I always did: 29-37 (subtract 5-15lbs off my maxes), and rinse and repeat. Then 32 4 weeks before comp.
Any top set under 65% would be paused. Anytime a weight felt 'super easy' I would add a pause.

After reading through this post, it seems the times have changed. What is the optimal order to run (80kg+ program)? I still think 29 is the best program ever written, and added 40lbs to my bench the first time I ran it. But it doesn't even seem like most of these Sheiko programs even have 29, or 37 anymore.