I’m thinking about doing Sheiko’s routines to compete in the next 10 and 15 weeks. Then I would do #31 and then #32, but I have some doubts.
I miss accessory exercises like box squats, pause squats, close grip bench presses, board presses, spoto presses, etc. While I see many exercises that are not specific to powerlifting like lunges, leg presses, dumbbell flies.
Can I remove these bodybuilding exercises and change, for example, the second squat of the day for a squat variation or the second bench press of the day for a bench press variation?
If you have experience with the Sheiko routines, I would like to know how you adapt the program for you.
In my personal routines I tend to use bodybuilding exercises like triceps or back work, but never more than 1 or 2 of these exercises in a workout.
(I don’t know if it’s relevant but my BW is 275lbs and my last PR 530/400/705)
I ran Sheiko routines for a couple of powerlifting meets when I was competing. I didn’t modify anything – just did them as written. Part of why I think they work is you spend so much time practicing the competition lifts that you get very good at them. The intensity for most of the programs is low enough that you don’t need to include variations of the main movements. I wouldn’t try to modify them the first time through except perhaps to change an assistance exercise if one of the listed ones hurts.
I could never get the hang of Sheiko… I just program lots of skill-building sets (paused bench, high rep squats, RDLs, etc). I’ve always felt better using a program I understand and that feels simple and logical. I had the same issue with those AI apps, seemed like a bunch of nonsense for no reason, I’d rather just 5x5 until I puke.
hello
if possible can you explain more about your sheiko routines for how long you did it and how much weights did you got from sheiko program and how many times did you train weekly .
thanks
It’s been 10 years since I did the Sheiko programs. I dug out my old speadsheets and it looks like they are mostly 3 day per week programs. I don’t remember the order in which I ran them, but my memory is that there’s a fairly well accepted consensus for the order in which they should be run. They are a ton of volume and I remember being sore all the time, especially my chest.
As for results, my raw total went from 1421 to 1455. But that was also coming off of having run a half marathon and I’d totaled 1443 shortly before starting the half marathon training. So quite a lot of effort for a fairly small increase.
My total didn’t really start moving again until I started with Reactive Training Systems. I’d done about 35 meets by then and been powerlifting seriously for 14 years. The RTS system took me up to 1554 as my final raw total before knee issues led me to stop powerlifting.