Sheiko #29, #30, #31, #32
Boris Sheiko is one of the legendary powerlifting coaches out of Russia who has produced numerous world champs and world record holders. His templates have been widely popularized, but interestingly were never designed for the masses as they were designed as examples from his book. The actual intention is to adjust the program to the individual lifter.
Nevertheless, these templates have gained popularity and produced strong results. The Sheiko program should be for someone who has competent technique and can no longer progress with simple linear progression. Sheiko’s popular routine #29, #30, #31, #32 is a 16 week training program split into four-1 month blocks.
Here’s the purpose of each block:
#29: Preparation (medium volume, medium intensity)
#30: Accumulation (high volume, medium intensity)
#31: Transmutation (medium volume, med/high intensity)
#32: Realization/Peaking (low volume, high intensity)
This is a high volume program with a strong emphasis on competition lifts. Because of the high volume, the average intensity (%) may be lower than what you’re accustomed to, but this is a fantastic opportunity to practice and hone your technical skills and speed for the squat, bench press, and deadlift.
You’ll be squatting 2x/week, bench pressing 3x/week, and deadlift 1x/week. Click on the following link for a Google Drive for the full program where you can enter your numbers.