3 Day Program (post your results)

[Richter]

*Body weight before
105 kg

*Maxes before
180 - 127,5 - 235 (april 2014)

*Program - over/under 80kg
Over 80 kg

*Did you modify it?
Yes, I did stiff legged deadlifts instead of GMs and front squats instead of leg press. In week 4-8 I added light stiff legged deadlifts to the end of one squat workout.

*Body weight after
106 kg

*Maxes after
Week 9:
190-145-240 (+32,5 kg total)

Week 12:
182,5 - 135 - 230

*Any other thoughts/feedback
I was impressed with the gains in week 9, but the last weeks of the competition period didn't seem to prep me well for the final maxes/competition. (Still increased comparing week 12 to before the program, but I'm bothered by the fact that I wasn't at peak strength at the end of week 12.)

[Robert Frederick]

*Maxes before
180 - 127,5 - 235 (april 2014)

*Maxes after
Week 9:
190-145-240 (+32,5 kg total)

Week 12:
182,5 - 135 - 230

I was impressed with the gains in week 9, but the last weeks of the competition period didn't seem to prep me well for the final maxes/competition. (Still increased comparing week 12 to before the program, but I'm bothered by the fact that I wasn't at peak strength at the end of week 12.)

Interesting. Seems like that is the case for a few people not only yourself. Yet it doesn't seem like a universal issue. Perhaps we need some additional guidance for personalizing the ending.

[Lafro]

*Body weight before: 88kg

*Maxes before: 145/110/180 total: 435kg (all gym maxes)

*Program - over 80kg

*Did you modify it? no

*Body weight after: 87kg

*Maxes after: 160/115/200 total: 475kg (all gym maxes)

*Any other thoughts/feedback

I had minor knee surgery last March, so this was pretty much the first program I could do 100%. My starting maxes i had done sometime last year and those were slow and ugly lifts.
My new post-sheiko lifts were fast and felt a lot easier, especially squat and deadlift. I'm sure that I had even more in the tank. Bench press felt kind of sketchy 'couse I had some upper back stiffness.
I will be doing sheikos programs from now on, just started that 4 days a week program.

[aux]

RAW

*Body weight before
83kg
*Maxes before
easy 175kg-145kg-220kg (June)   (test day at gym, with signals)
*Program - over/under 80kg
Over 80kg
*Did you modify it? yes/no
Yes (stiffleg deadlift instead of Good Mornings)
*Body weight after
86kg
*Maxes after
175kg-140kg-220kg (meet)  (225kg Deadlift would be possible, but had down movement on second lift)
*Any other thoughts/feedback
I'm pretty satisfied with the result. The plan worked well, until #32. Had good results during the training, but the peak was not successful.Was in "too good" shape the last week before competition/test day.

Did not expect much results cause this is lower volume and frequency compared too what I otherwise train, but needed some "fast workouts" since I did not had much time for training in this period. 

[JJ]

I have used sheiko programs before the new ones came out and got good results with the old #37v2 from the old app.

results after using the new program below.

*Body weight before - 85kg/86kg

*Maxes before - 190/115/210 (gym) 180/110/215 (meet)

*Program - over/under 80kg - over 80kg

*Did you modify it? yes , added upper back work at the end of each day , swapped GMs for SLDL or RDL.

*Body weight after- 86kg

*Maxes after - 195/120 and never attempted DL

*Any other thoughts/feedback- happy with 5kg on both squat and bench , i need to invest in a decent barbell as the one i have is not good for DL but i know when my squat goes up my DL does too.

I have the same problem with the last 2 weeks of 32 i feel like the peak is before the end, i seen this in a few other guys responses too.

i have a meet in febuary, any tips on how to make the last 2 weeks work better?

[Robert Frederick]

Check the competition cycle loading schemes here:

http://sheiko-program.ru/forum/index.php?topic=10.0

Boris uses the "2" pattern as his default. You could try the "3-1" pattern instead.

[JJ]

thanks , i read it and it makes sense but how would i apply it to the spreadsheet?

a quick question on a different matter if you dont mind, i have used the russian squat generator for both squat and bench , only doing upper back movements after each workout ( no deadlifts ) i havent tried it added to the end of a sheiko cycle for peaking but i was going to add it at the end of 31 leading up to my comp, do you think thats ok? i dont want to edit the 32 peak cycle and mess the comp up but i would try it as a mock meet next time.

http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html

[SUBZ]

http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html

Wow that russian squat program looks evil Did you just change your squat max with your bench max and ran it together? How did it work for you?

[JJ]

http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html

Wow that russian squat program looks evil Did you just change your squat max with your bench max and ran it together? How did it work for you?

yeah i just put my  squat max in and take a pic of it with phone, then do the same for bench and run them both at the same time , it worked well for me the times i used it and always got a PB at the end thats why i am swaying to use it instead of 32 which hasnt worked well for me but all the preps have, i will stay on 37 then 31 and use this to peak i think it will work well.

the 6x6 day is pretty hard as are the 5x5 and 4x4 as the intensity increases , the 6x2 feel like speed reps after the first week and you get used to it.

worth a try i think.

[JJ]

hopefully ive not broke any rules by posting the link to another prog, if so it can be deleted.

[Robert Frederick]

thanks , i read it and it makes sense but how would i apply it to the spreadsheet?

a quick question on a different matter if you dont mind, i have used the russian squat generator for both squat and bench , only doing upper back movements after each workout ( no deadlifts ) i havent tried it added to the end of a sheiko cycle for peaking but i was going to add it at the end of 31 leading up to my comp, do you think thats ok? i dont want to edit the 32 peak cycle and mess the comp up but i would try it as a mock meet next time.

http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html

For the different variants of the comp cycle the largest load is indicated by the first number. So for the spreadsheets you could swap the weeks around so the pattern changes from say 2 to 3-1.

You could try one of those variants which has been shown to be effective or you could give the squat cycle a try. Let us know either way how it turns out.

[leisure]

*Body weight before: 259lbs
*Maxes before: S: 455lbs B: 405lbs D: 515lbs
*Program - over/under 80kg
Over 80 KG
*Did you modify it? yes/no
Yes, I would often do full deadlifts instead of from blocks and I also had to do OHP instead of bench for a week do to injury.

Also only ran one week of 37, then did 31, 32

*Body weight after: 251lbs
*Maxes after: S: 500 lbs B: 375lbs D: 565 lbs
*Any other thoughts/feedback
Great program, I will eventually run again after I bring up some weaknessess. I think my Bench went down because I wasn't doing enough lat work and my pec strain. I'm happy with the results though and won first at my first meet (aalthough there wasn't much competition lol).

[Robert Frederick]

Nice gains there. Have a speedy recovery.

[Liftisgood]

*Body weight before
79KG
*Maxes before
Squat 155KG, Pause Bench 77.5KG, Deadlift 170KG (Maxes may have been 10% higher had not recently tested).
*Program - over/under 80kg
Under
*Did you modify it? yes/no
Yes, Did front squat instead of leg press, added some hanging + BB at the end of some workouts
*Body weight after
94KG (I started on a cut, and went into a big bulk)
*Maxes after
Squat 190, Pause Bench 90, Deadlift 200
(this was from test day, I will be doing a mock meet day shortly to end the program and will update this post)

*Any other thoughts/feedback

Very happy with the progress, recovered well throughout, but did develop a minor elbow injury ( I bench close so will do more tricep extensions as assistance in future).

I felt bench workouts were a bit too easy (next time I will add 10% to the calcs I think), and the max rest time I needed between sets was about 1 minute on everything except deadlifts.

Block pulls feel harder for me than full deadlifts, not sure why.

Towards the end I felt it's a bit too easy, and the intensity of each lift could go up a bit, but I can't argue with the program, I figure there is a reason for this like keeping the average intensity up without becoming too stressed.

Edit: I've later realised after the test day I should input new maxes so that the peaking is higher intensity.

Thanks for the program Boris, and everyone involved!

[leisure]

Great results so far man. Your experience with the program is so different from mine. I had to rest 3-5 minutes between squat and dea sets. I also found the lifts (besides bench) extremely difficult on the top sets. I'm not sure if i was too fatigued or what but we seemed do have a totally different experience