3 Day Program (post your results)

[Liftisgood]

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

Thanks!
That's interesting, it must be some individual differences although I can't say what or how.

I just did the mock meet day, and it didn't go nearly as well as the previous test session.
I started to feel really fatigued these past few weeks which is odd considering the volume dropped off a lot, but I suspect the training finally caught up with me.

I managed to miss the 180 high bar I hit a couple weeks ago (first time I've ever missed a squat attempt), I retried and hit it though with a massive sticking point.
I tried low bar, and had a real grinder with 190, whereas before it was a smooth rep.

On bench I failed the 90 I did before, just couldn't get any momentum off the bottom, I didn't use wrist wraps as tightly as before (I managed to burst a vein in my hand last time because they are 1m stiff and wrapped really tight).

Deadlift I hit 190 double overhand (by mistake) the lockout was very weak because my grip was giving in.
I tried 205 (which is 2.5kg more than before) broke it off the floor, but then stuck.

I think if I run Sheiko again I will try to cut it down to a 10 week program, or make the meet happen on the first test day instead as I really didn't feel prepared today, I would also put it down to changing bar from 28-29mm (which means also a bit stiffer) and not following exact same conditions as previously.

Time to diet down and get lean, and go in to off-season training, I think I need to add a lot more muscle mass, and also switch my squat, bench and deadlift to much wider stance and grip as they should suit my leverages much more.

I may also try my own weekly Sheiko, using a the rough template but adding in RPE/RTS over the top to see what the results are like, I think 12 week programs are a little beyond what I need.

Edit: I think I should've increased my maxes after the test day (for more intensity), this would prevent detraining during the peaking where volume drops off.

[slinkyPR]

*Body weight before: 160 lbs

*Maxes before: Squat 240 lbs Bench 180 lbs DL 280 lbs total: 700 lbs (all gym maxes)

*Program - under 80kg, Intermediate - Medium load prep cycle II

*Did you modify it? no

*Body weight after: 163 lbs

*Maxes after: Squat 240 lbs / Bench 180 lbs / DL 315 lbs total: 735 lbs (all gym maxes)

*Any other thoughts/feedback

The bench intensity seemed low. I felt my squat strength peaked week 2 and then dropped off.

Overall I enjoyed the program and volume. Hoping for better results with squat and bench this time around.

The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.

[Robert Frederick]

*Body weight before: 160 lbs

*Maxes before: Squat 240 lbs Bench 180 lbs DL 280 lbs total: 700 lbs (all gym maxes)

*Program - under 80kg, Intermediate - Medium load prep cycle II

*Did you modify it? no

*Body weight after: 163 lbs

*Maxes after: Squat 240 lbs / Bench 180 lbs / DL 315 lbs total: 735 lbs (all gym maxes)

*Any other thoughts/feedback

The bench intensity seemed low. I felt my squat strength peaked week 2 and then dropped off.

Overall I enjoyed the program and volume. Hoping for better results with squat and bench this time around.

The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.

Height/Age/Gender?

[slinkyPR]

1.75m / 25 / M

[Robert Frederick]

Try the intermediate with large load and run it all the way through. You'll also need to increase your calorie intake. You're thickness is bit low for your height and that should be your major focus besides good technique for the time being. Consider strength gains to be secondary effect of a mass increase.

[slinkyPR]

Try the intermediate with large load and run it all the way through. You'll also need to increase your calorie intake. You're thickness is bit low for your height and that should be your major focus besides good technique for the time being. Consider strength gains to be secondary effect of a mass increase.

Thanks. Gaining weight is a focus, I have been tracking macros to make sure weight is trending upward. I think 180-ish lbs is my medium term goal. I have already done week 1 of the medium load prep 1... I'll check out the large load to potentially switch.

[Mason Garlatti]

Hello everyone, I am brand new to the forum, but it's great to finally be able to participate!

My lifts went as follows for the test day:

415(grinder)->435(tough but smooth)
235(easy)->260(tough but smooth)
475(really tough)->505(smooth)

My body comp most certainly improved. I lost body fat and gained muscle. My chest has gone from 40" to 42", my legs have grown noticeably, my back and abs as well.
My weight went from 173 pounds to 178lbs. I have a meet in two weeks and I hope to hit 200/120/235. This will be my first meet. Overall, I could not be more happy with my results from this training. I have most certainly found my training niche with Coach Sheiko's programming. Thank you Coach!

[LucasM]

I ran 37 and 31 (and the first week of 32 for a total of 9 weeks) with 230/130/245 maxes. I inflated my bench a total of 10kg throughout the 8 weeks but kept the other maxes constant.

120kg class. Floating just over 120kg before and after the 9 weeks.

Test week resulted in 240/140/252.5 for a 10kg/10kg/7.5kg increase.

Unfortunately my schedule/life situation did not allow me to complete 32. I will be able to provide results of a peak later on in the year when I start to peak for competition.

I have to play around with the deadlift programming. I am thinking of having deadlifts just below knees closer to the ground so I have more practice with the majority of the range of motion.

[mischka]

Hi
I am a IPF Powerlifter from Germany in the 93kg class. All max from competition and RAW.

Body weight before: 93kg

Max before: Squat 217,5kg Bench 175kg Deadlift 232,5kg

Programm: Intermediate Large Load 10 Weeks not enough time for 12 weeks

Did you modify it? yes

Body weight after: 92,3kg

Max after: Squat 225kg Bench 180kg Deadlift 240kg

[chrippaz]

*Body weight before
125 kg.

*Maxes before
Squat: 190 kg
Bench press: 140 kg
Deadlift: 240 kg

*Program - over/under 80kg
Over.

*Did you modify it? yes/no
I followed the program exactly. Just added a some sets of light biceps curls, rotator cuffs internal/external rotation and facepulls every week.

*Body weight after
125 kg.

*Maxes after 8 weeks
Squat: 200 kg
Bench press: 147.5 kg
Deadlift: 240 kg

*Any other thoughts/feedback
I really have enjoyed training this program. A couple of days I felt really tired and the weights felt heavy, but most of the time I have felt explosive and strong despite training at heavier weights with higher frequency than i usually do.

The bench press felt easy, easier weights than i normally use, but the higher frequency seemed to work good!
When i benched on test day it felt like I had more to give.

Concerning the squat, the 190 kg lift felt easy. When i tried on 200 kg I felt a little nervous during the lift and fell forward a little. It felt heavy but I think I had some more kg's in me.

The deadlift on 240 kg felt really heavy and when I tried on 250 kg it came up maybe 10 cm. Maybe I was tired after the test day before or just generally tired but it doesn't feel impossible that I will make the lift soon.

I will continue with the last three weeks of the program now and after I will try 150 kg bench press and again 250 kg in deadlift and hope it will work out for me then. I adjusted my maxes in the program after the test days and today i did the first workout of the week and I felt really tired and exhausted. I look on fridays squat and it doesn't look easy.

I will update when I'm finished with the last weeks and after I want try the 4 day program.

[slinkyPR]

The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.

So I finished running this cycle, I was on week two when I got your advice.

*Body weight before: 163 lbs

*Maxes before: Squat 240 lbs Bench 180 lbs DL 315 lbs total: 735 lbs (all gym maxes)

*Program - under 80kg, Intermediate - Medium load prep cycle I

*Did you modify it? No

*Body weight after: 170 lbs

*Maxes after: Squat 255 lbs / Bench 185 lbs / DL 315 lbs total: 755 lbs (all gym maxes)

*Any other thoughts/feedback

I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?

[PL89ZG]

Before:
190/135/220 (conv)
BW 90
After 9 weeks
210/140/240 (conv)
After the entire cycle
215/145/250 (sumo)
BW 90

Here is the pull. Just switched from conv. to sumo today and pulled an all-time PR with 10kg less.

https://www.youtube.com/watch?v=MIQ30XFABn0

[Robert Frederick]

I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?

If you think you were held back and could have made more progress with more volume, use more volume. Likewise for inflating intensity. Of the two volume is typically the way to go. If you're not really sure that they were problems then adjust your additional exercises to work on technique issues and repeat the program.

[clay]

As at the first week of 32v2, I've realised a 5% increase on my squat, but failed the 105% attempts on my deadlift and bench. I probably would have made ~2% increases on the bench and pull, but went for the 5%. I'm convinced that the failure to improve my bench and deadlift is because, at my level, I should have ran the CMS 4-day program, which is my mistake. As I understand it, the 4-day basically adds another deadlift and bench day, which would make up the volume needed to have improved those lifts. I still have the comp coming up in 3 weeks so there's still time to make those improvements, which I hope to do on the day when it counts.

Either way, I'm really surprised and happy with the results. I was skeptical that such low intensity/RPE sets would spur improvement. But the technical improvements alone make it worthwhile. Thanks, Sheiko, Rob, Ben, and everyone else who made the spreadsheets available and helped out along the way.

[chrippaz]

Now I have had my test competition on last week of #32v2. I skipped squats and made 150 kg benchpress, it felt like I had 5-10 kg more in me. Then i tried second time on 250 kg deadlift and failed. I lifted it 10 cm off the ground and got stuck. I tried get the bar moving again but I ended up just holding it there for about 5 seconds.

Now I'm finished with all 12 weeks and think about starting the 4-day program. Does anybody have any thought about how I can get better where I have my sticking point in deadlift? I have trained deadlift from boxes that are 20 cm, probably I should train with 10 cm boxes? I have trained deficit deadlift off an eleiko plate that i estimate is 6-7 cm high. I read somewhere that it should be from a 10 cm platform, is it correct? I think i would have a hard time keep my back straight in the bottom position but probably it would be better after a while I guess..

Old maxes
190-140-240

Final result
200-150-240

I'm happy with the results and it feels like I have a little more kg's in the squat and bench. And not far away from a 600 kg total