Questions about Sheiko Powerlifting plan

jrhanna84

Hi all! While I was at my training session this morning the Sheiko power lifting program was recommended to me by another lifter. I've been lifting for a little over a year now and my original goal was to build strength to help me perform my job more effectively. Now I've added losing those extra "few" pounds to my original goal. Here are my questions that I have about this program.....

1. Has anyone tried it?
2. What were your results like?
3. How long did a workout usually take you to complete?
4. Did you add or subtract things from your routine (example: add a day for cardio, etc.)?
5. Is there anything else you think I should know about this program?

Here are my stats....

Weight: 194 (what I weighed in at this morning at my session)
Height: 5'4
Age: 30

LolBroScience

It's a more of an intermediate/advanced routine. You mentioned you've been lifting for a year... What sort of programs have you run previously, what are you current lifts, etc? Do you have plans to actually compete? It's fairly high in volume, so might not be the most optimal routine to run while in a deficit, and not having a ton of training experience...

Sam_I_Am77

jrhanna84 wrote: »

Now I've added losing those extra "few" pounds to my original goal. Here are my questions that I have about this program.....

That goal is not going to jive well with Sheiko, you should try something else. Honestly, once you get past your neuromuscular adaptations from training, cutting & building strength are not easy to do at the same time. Either way, try something with less volume.

jrhanna84

LolBroScience wrote: »

It's a more of an intermediate/advanced routine. You mentioned you've been lifting for a year... What sort of programs have you run previously, what are you current lifts, etc? Do you have plans to actually compete? It's fairly high in volume, so might not be the most optimal routine to run while in a deficit, and not having a ton of training experience...

I ran programs set up by my trainer mostly. Right now the goal is to compete eventually, I just need a stretch with no injuries to get my lifts up more.

Current lifts/info (all post injury #'s)....

30/F/187 (previous weight was in gear and after eating a snack before my session)

Deadlift - 235#
Bench - 110#
Squat - 155#

-

Sam_I_Am77

jrhanna84 wrote: »

LolBroScience wrote: »

It's a more of an intermediate/advanced routine. You mentioned you've been lifting for a year... What sort of programs have you run previously, what are you current lifts, etc? Do you have plans to actually compete? It's fairly high in volume, so might not be the most optimal routine to run while in a deficit, and not having a ton of training experience...

I ran programs set up by my trainer mostly. Right now the goal is to compete eventually, I just need a stretch with no injuries to get my lifts up more.

Current lifts/info (all post injury #'s)....

30/F/187 (previous weight was in gear and after eating a snack before my session)

Deadlift - 235#
Bench - 110#
Squat - 155#

-

That's a fine goal to you have but you're going to have to pick between strength improvement or weight loss, it's very difficult to "serve two masters." I would honestly go with something simpler than Sheiko for right now. You might benefit from Starting Strength or StrongLifts, if not then definitely 5/3/1 (Beyond 5/3/1 ebook). Sheiko is a lot of volume and if you're cutting you're not going to make it through and if you do, you won't get the results you want.

JoRocka

Sam_I_Am77 wrote: »

jrhanna84 wrote: »

LolBroScience wrote: »

It's a more of an intermediate/advanced routine. You mentioned you've been lifting for a year... What sort of programs have you run previously, what are you current lifts, etc? Do you have plans to actually compete? It's fairly high in volume, so might not be the most optimal routine to run while in a deficit, and not having a ton of training experience...

I ran programs set up by my trainer mostly. Right now the goal is to compete eventually, I just need a stretch with no injuries to get my lifts up more.

Current lifts/info (all post injury #'s)....

30/F/187 (previous weight was in gear and after eating a snack before my session)

Deadlift - 235#
Bench - 110#
Squat - 155#

-

That's a fine goal to you have but you're going to have to pick between strength improvement or weight loss, it's very difficult to "serve two masters." I would honestly go with something simpler than Sheiko for right now. You might benefit from Starting Strength or StrongLifts, if not then definitely 5/3/1 (Beyond 5/3/1 ebook). Sheiko is a lot of volume and if you're cutting you're not going to make it through and if you do, you won't get the results you want.

This.

Sheiko's a lot to bite off- esp for someone who only has a year of lifting.

At best I would recommend the sheiko beginner programs- there are two of them- beg 1 and beg 2. I back tracked and I'm finishing up Beg 2 after already having run the actual programs. I actually prefer Beg 2 to the actual program I was running with Sheiko- well- I prefer it b/c it has more variety- I do not prefer it because when I read 5 x 6 I wince... after coming off of Sheiko it self- 5 x 6 working sets is practically a cardio workout in terms of how many reps in a set.

Really I'd start with something like GreySkull or 5/3/1.

Keep in mind Sheiko isn't the same- or remotely close to a solid pre-tested program. Sheiko is written for individual lifters- in Russian.

There are a boat load of programs on the file- because someone went through and translated a book of Boris's programs- so it's not a generic program (5 x 5 SL, Greyskull, Wendlers etc etc)- the specific programs- 29-31-32-37 etc etc- are programs for periodzation blocks written for a specific program for a specific person- someone just took them and threw them all together.

They all got thrown into a file and now it's what we 'Muricans now know as "Sheiko".

I would not advocate the program at this point for you.

yes. I've run it.
In my own bastardized way- because I didn't know any better
And no.
it's not "fun"

and Because of answer # 1- I do not think I did well on it. But I'm not sure I WILL do well on it- high volume thus far is not agreeing with my body in terms of gains.