Some Sheiko Qs

Training Powerlifting
1

I’ve been researching about Sheiko and how most people cycle it and I’m planning to run it next week. But before that, there are some questions that confuse me and that I’d like to make sure of.

  1. When running the next sheiko cycles, should I increase the weight for each percentage by 5-10lbs? E.g. I use 80% of my 1rm for #29 then on #37, I would use 80%+5lbs?

  2. Listed on the peaking cycle of #32, it says to test 100-105% of your previous 1rm. Most ppl make more gains than 5%, does this mean I should test the max to failure?

2

I would run #29 with a weight lighter than what your actual 1RM is for the first time. As you complete #29, I would make a judgement call depending on how you are adapting. If the weights are easy, you are recovering, etc. you can consider adding 10 lbs. Keep in mind #29 is the easiest.

If you are fighting your way through. Don’t increase your max for #37.

Just hit a PR on #32 and don’t miss an attempt.

3

[quote]Macmade wrote:

  1. When running the next sheiko cycles, should I increase the weight for each percentage by 5-10lbs? E.g. I use 80% of my 1rm for #29 then on #37, I would use 80%+5lbs?

  2. Listed on the peaking cycle of #32, it says to test 100-105% of your previous 1rm. Most ppl make more gains than 5%, does this mean I should test the max to failure?
    [/quote]

  3. If you’d like to increase weight between cycles, it is common to increase your training max (the one used in the spreadsheet) by 12.5 or 6.25 lbs. As 12.5 * .8 = 10 (and 6.25 * .8 = 5)

  4. Depends largely on your level of lifting. If you’re a beginner, you can often max more often (and closer to a competition) than a more experienced lifter (with higher maxes). I’ve heard some experienced lifters only going to 95% on the skills day, while some beginners go to 100% or beyond. It largely depends on the individual.