ABCDEFGHIJKLMNOPQRSTUVWXY
1
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy *full details here* - Thanks, Lift Vault
2
Enter your maxes here:
3
Squat100Sheiko Advanced Large Load
4
Bench100
5
Deadlift100
6
7
8
9
10
11
12
13
Download the spreadsheet in order to edit it.
14
15
Get the official Sheiko mobile app for more.
16
17
How to run the program:
Which program to run?
18
Not competing: Run any amount of Prep cycles or weeks, then test
new maxes. More experienced lifters should run more weeks before testing.
Large load:Light to Medium bodyweight (men)
Light to Heavy bodyweight (women)
<80kg
19
20
Competing: Run any amount of Prep cycles plus the Comp cycle.
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
Medium load:Medium to Heavy bodyweight (men)
Heavy to Superheavy bodyweight (women)
>80kg
21
22
Small load:Heavy to Superheavy bodyweight (men)>110kg
23
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
24
25
26
27
Adjusting maxes: If you set a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.
28
29
30
31
\/ Click on the sheets below \/
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100