Next Saturday I will be exactly 16 weeks away from my first powerlifting meet.
After fiddling around with other kind of programs, I decided to try a high volume one.
Right now, I see two options:
1 - Jump on a 16 week Sheiko program (the programs on Sheiko’s website are 12 weeks long, but it’s easy to make them 16).
2 - Since I feel weak on the squat, do Smolov Jr (3 weeks) followed by a deload week and only after that start the 12 week Sheiko.
What would be your option?
Sheiko 29/30/31/32 is 16 weeks long. Which ones do you plan to run? When you said that it’s easy to add 4 weeks to the program, how do you plan to do that? There are noticeable trends in the program that cycle intensity and volume in order to move between periods of high volume and high intensity. If you understand that and how your body responds to it then you could alter it but I’m not sure that’s a good idea since you haven’t used it before.
I have used Sheiko 32 twice for peaking and didn’t find it very effective. You may have to try it for yourself though.
If you choose option 2, you could run 29/30/31. For Sheiko 31 week 3, you could switch deadlift to Monday and squat to Wednesday. Work up to your deadlift opener on Monday in place of the heavy session and work up to your squat and bench opener on Wednesday in place of the heavy session. The Friday session should be done as scheduled. Skip week 4 to recover for the meet on Saturday. Be conservative with your Smolov training - you will make gains even if you go too light but you’ll hit a wall and waste time recovering if you go too heavy. Same thing with Sheiko.