Sheiko Program

[Guni]

Most of you have probably heard of Boris Sheiko's powerlifting programs.
But, since these are pretty hard to find I figured some people might be interested in the spreadsheet of the program.

Volume columns were personal additions, just to give you an idea of how much volume you'll be doing compared to what most people usually do.

Enjoy

 

[beerdrinker]

Hey, thanks for posting that. Makes it a lot easier to follow, and the spreadsheet is awesome. I hate figuring that stuff out by hand.

One thing that confuses me about this program, is you don't ever work up to a weight that is higher than your current 1 RM. And then you don't ever do your starting 1 RM for more than a single. I guess you are supposed to do that at competition time, but how much are you supposed to gain after 8 weeks of this? I guess it's all based off of manipulating volume, but how are you supposed to be able to lift more weight if you don't lift more weight?

I'm sure it works, otherwise there wouldn't be so many devotees. Maybe someone can explain it to me.

 

[Guni]

Well, this is really for the more advanced trainee. It uses a lot of volume. The reason you don't attempt a new 1rm for a while is because, as this is mainly geared for a more advanced trainee, you need a larger amount of stimulus in order to create a need for adaptation, thus inducing super compensation.
A beginner, or even an intermediate trainee doesn't need to do something like this because they are capable of PRing as often as on a weekly basis, beginners even more often.
There's also the fact that there's so much volume that you can't be raising the intensity too much or you won't survive this.

GL

 

[dolcejr]

Nice, been lookin fo it!