Thought I'd share my actual, real-world, SHEIKO results. I'm a "veteran" lifter (over 30 years old), but pretty novice to powerlifting. Hit a major plateau in the big three numbers (after many years of more traditional body-building style training), so tried out the SHEIKO plan. I'm completely clean, almost 6ft, about 185-190 lbs, and need to stay "fit" for work (lot's of running at work, chasing, physical qualifications)--so I couldn't simply give up my diet and cardio and pack on the mass and over-eat completely. I followed the on-line found Sheiko plan to the letter for my lifting for 2 of it's 4-week cycles, and here are my improvements.
Are they "typical"? Do people have better or worse results? Just thought I'd throw these numbers out there and get ready for the critiques, laughter!, or comments. Remember, these numbers are from a clean lifter, with no actual contest experience (just garage and gym experience). No shirts or suits, just wraps and belt.
Start: 189lbs, 280 bench, 435 dead lift, 325 squat. 1040 total.
After 1st cycle: 285 bench, 440 dead lift, 330 squat. 1055 total. (4 week cycle)
After 2nd 4 week cycle: 295 bench, 455 dead lift, 345 squat. 1095 total.
Am looking at getting a bench shirt and suit to see what these number would translate into after getting used to equipment. Would love to compete someday and be able to say I "tried", even if I'm far below what it would take to win!haha...