Recommended Volume

[blackhulk]

hi.,
i want to ask, where should i start? this is my first time run sheiko.
i got my competition 15 weeks.
here is my lift:
squat: 160 kg
bench: 105 kg
deadlift: 205 kg
weight class: U66
bw : 72kg

thanks

[RussianBear]

Are you in the 66 kilo class?

you should look into either 3 day or 4 day programmes

[lindh]

I put a question in the 3-day group but maybe I should place it here.
How should I reason being a Master-2 lifter?
I have been going to the gym since 1979 but only been doing powerlifting the last 1.5 years.
56 years old
1.89m/103kg (which means 105kg Master 2 class)
Results from first competition 1 month ago:
Squat 150kg
Benchpress 120kg
Deadlift 190kg
App says intermediate/medium load which I have been following for half a year with little improvement. Feels like I should do deadlift twice a week to improve technique.
I also hold 2 spinning classes per week + maybe participate in a bit of yoga, swimming etc.
Considering to try advanced/low load.

Does anyone have any experience from other old men in powerlifting. What frequency / load seems to be optimal?

Any input/comments appreciated

/Borje

[Robert Frederick]

You can give the small load 4-day a try and see how it goes. You've already got other activities going on so maybe distributing the load over another day will help.

[blackhulk]

Are you in the 66 kilo class?

you should look into either 3 day or 4 day programmes

yes but dont know where to start., small/medium/large intermediate or advanced?

[RussianBear]

Do you use app or excel spreadsheets found here?

According to this http://sheiko-program.ru/forum/index.php?topic=3.0 you are MS, so we are talking 4xweek programmes

[blackhulk]

Do you use app or excel spreadsheets found here?

According to this http://sheiko-program.ru/forum/index.php?topic=3.0 you are MS, so we are talking 4xweek programmes

i am using app... can 1 start with advanced medium load prep 2 for 5 weeks then jump to  advanced medium load comp for 5 weeks?

[RussianBear]

I would rather do week 1-5 of a prep and cut from the comp. since you don't have much time.

Try out medium load first. You can always adjust later on.

[sdw1337]

Hey,

I got myself the sheiko app for android but I have no idea which programm to use. I'm 1,76 cm, 76kg with ~ 10% BF and my total is somewhere around 500 kg. Last couple of months I wasted a lot of time by trying out a basic/novice powerlifting routine. Thought it's a good idea to see if I still can make progress but i don't.

So first of all would you recommend me to train three or four times the week? I would prefeer three times, but I'm a little bit scared of the volume of some of those programmes. I read some people usually need 2-3 hours to finish their sheiko sessions.

[RussianBear]

Hey,

I got myself the sheiko app for android but I have no idea which programm to use. I'm 1,76 cm, 76kg with ~ 10% BF and my total is somewhere around 500 kg. Last couple of months I wasted a lot of time by trying out a basic/novice powerlifting routine. Thought it's a good idea to see if I still can make progress but i don't.

So first of all would you recommend me to train three or four times the week? I would prefeer three times, but I'm a little bit scared of the volume of some of those programmes. I read some people usually need 2-3 hours to finish their sheiko sessions.

4 days a week would be preferable. Are you only able to do 3, then do 3.

Are you accustomed to volume-training? Yes, sheikos usually takes somewhere between 2 and 3 hours depending on what is planned for the day. Remember there is a lot of focus on technique in sheiko.

[sdw1337]

Thanks for the answer 

I never ran a higher volume template so probably no. The amount of technique training in sheiko is one of the reasons I wanna try it. Maybe it's best to start with 3 days and low volume and make adjustments from there. That would be the 3 day small load template for intermediate lifters. Only think I dont like about the routine is that I should peak and even set a 4-5% PR in block 2after only 5 weeks of training.

[RussianBear]

Thanks for the answer 

I never ran a higher volume template so probably no. The amount of technique training in sheiko is one of the reasons I wanna try it. Maybe it's best to start with 3 days and low volume and make adjustments from there. That would be the 3 day small load template for intermediate lifters. Only think I dont like about the routine is that I should peak and even set a 4-5% PR in block 2after only 5 weeks of training.

Definitely run a low volume template then. It is also very good to have somebody look at your technique regulary or to film it. Usually a template is between 16 and 20 weeks. You should not peak after only 5 weeks of training. 

[sdw1337]

You should not peak after only 5 weeks of training.

The sheiko app tells me to do a single with 100% and with 104% in week 2 of the 3 day small load preparation 2. Small load preparation 1 lasts 4 weeks so the peak is after 5 weeks of training. Maybe there is a misunderstanding here? 

The other templates don't have this early peak in the preparation.

[RussianBear]

You should not peak after only 5 weeks of training.

The sheiko app tells me to do a single with 100% and with 104% in week 2 of the 3 day small load preparation 2. Small load preparation 1 lasts 4 weeks so the peak is after 5 weeks of training. Maybe there is a misunderstanding here? 

The other templates don't have this early peak in the preparation.

It could be due to the program thinking you are new to powerlifting and as such you get fast progress and could be worth testing earlier. The reason why they wouldn't have it that early is that would be advanced. Anyway, you shouldn't be afraid of that.

The app. programs are pretty well thought through, so I don't think it a mistake. 

[sdw1337]

You should not peak after only 5 weeks of training.

The sheiko app tells me to do a single with 100% and with 104% in week 2 of the 3 day small load preparation 2. Small load preparation 1 lasts 4 weeks so the peak is after 5 weeks of training. Maybe there is a misunderstanding here? 

The other templates don't have this early peak in the preparation.

It could be due to the program thinking you are new to powerlifting and as such you get fast progress and could be worth testing earlier. The reason why they wouldn't have it that early is that would be advanced. Anyway, you shouldn't be afraid of that.

The app. programs are pretty well thought through, so I don't think it a mistake.

Yeah that might be the reason. Thank you 

So I think I will just pick up one of the routines and do adjustments or change the routine after I went through a full cycle. I think I will check if I'm able to go 4 times a week with one of those advanced 4 days routines since almost everyone recommends it.

Multiple times I read that people talking about the programm that the app recommended for them. Is this feature only for the iOS app?