Shieko feedback

[sperez21]

I know it's a pretty proven program, just wondering what the experiences were like with the individuals that have used the program? Deciding between running this, or the cube method once I finish the current 5/3/1 I'm on.

edit: sheiko*** lol

[JimRat6969]

Ran 2 cycles of #40 increased my bench press 25lbs. Planning on running it again after my upcoming meet. It only worked for my bench press and not the other lifts.

Be prepared to spend 2+ hrs at the gym to get all that volume done. I remember the workouts were long.

It usually goes squat bench squat, deadlift bench deadlift, squat bench, repeat. So for example if u had squat bench squat, u would go squat then bench press then squat again, with a little bit of accessories.

[BrightonBomber]

I've found Sheiko to be a good program.

I've run it twice, both times 29,37,39,32. First time I increased squat by 24lbs, bench by 10lbs, deadlift 15lbs. 2nd time I ran it I increased squat by 22lbs, bench by 10lbs and deadlift by 13lbs, though the 2nd time I ran it I did it on a calorie deficit so my gains the 2nd time around would probably have been better had I eaten at maintenance like I did the first time.

I found it did wonders for my squat, though this was an area I had neglected before. It was OK for bench, any improvement for me is a plus as it's by far my weakest lift as I have to bench really narrow due to shoulder issues and I had plateaued for ages on bench prior to Sheiko. For deadlift it was OK but I expected more considering how brutal the deadlift days are and I've had other people say the same.

I am now currently running a 3rd round of Sheiko, am doing 37,30,32, don't need the preparatory 29 cycle as I'm now used to the volume. Any workout less than an hour to me know feels like I'm not pushing myself. The intensity for Sheiko is middling but the volume is crazy but you get used to being in the gym for anything from 1.5 to 2.5 hours.

[adamsz]

In 2012 I Ran Sheiko for 7 months when I officially switched over to a powerlifting focus for my training, and added 113lbs to my total:

Squat: 350 --> 405

Bench Press: 310 --> 336

Deadlift: 475 --> 507

wrote up a detailed report on it in this thread: http://forum.bodybuilding.com/showth...hp?t=150226443

In 2013 I ran 29/37/32/29/37/31/40/30 for bench-only which took my bench from 355 - 365 while successfully cutting 20lbs BW at the same time.

Took most of last year off, then starting training again this year and been using the new sheiko app for just my bench again. So far this year I've used the Intermediate Small Load Prep Cycles I, II and Comp cycle, followed by the Intermediate Medium Load Prep Cycles I, II and Comp cycle, which brought my bench from 365 to 380 (likely more than that, as I sandbagged pretty hard at my meet and my 3rd attempted looked pretty easy).

When I ran the full program it seemed to work well for my squats and bench, but not as well for my deadlift. that was just my experience though.

[sperez21]

awesome guys, thank you all for your input. i usually spend anywhere from 1.5-2 hours in the gym currently so i don't think it'll be too much of a bother, the amount of sets at sub-maximal percentages might take some getting used to though.

most likely going to try this program out!