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Sheiko #29 for Beginners

Been working out for powerlifting for almost 2 months using a rough 5x5 routine, and just finished my first de-load. I’ve been hearing good things about Sheiko #29 for beginners. I’m thinking of competing for the first time (yeah, I know I’ll get schooled, but it’ll be fun!) in a meet on Dec 1, about 7 weeks away. I figure if I start Sheiko next week, that will give me a week to test 1RM, then a de-load week before the meet. Do you think it’ll be a good fit for me?

If it helps, here are my stats:

-22 y.o. male, 170-175lbs, guesstimated 10% BF, 5’8", training 4 days per week
-Primary goals: Gain strength (obviously!), improve Big 3
-Short-term goal: Gain weight

Best lifts (no straps, wraps, or belt… yet):
-Squat: 253x2
-Bench: 205x2
-Deadlift: 375x2
-OHP: 125x2

I honestly don´t think you are ready for sheiko 29.
Your work capacity is not big enough. Done at leats a year of 5x5 and get your base and technique in place.

But you can prove med wrong.

nope, something like a 5/3/1 template or juggernaut method would be a much better idea.

29 is for experienced lifters who are just starting sheiko, not beginning lifters.

[quote]DoubleDuce wrote:
29 is for experienced lifters who are just starting sheiko, not beginning lifters. [/quote]

This. It’s not anything I would ever recommend to a beginner.

[quote]Apoklyps wrote:
Been working out for powerlifting for almost 2 months using a rough 5x5 routine, and just finished my first de-load. I’ve been hearing good things about Sheiko #29 for beginners. I’m thinking of competing for the first time (yeah, I know I’ll get schooled, but it’ll be fun!) in a meet on Dec 1, about 7 weeks away. I figure if I start Sheiko next week, that will give me a week to test 1RM, then a de-load week before the meet. Do you think it’ll be a good fit for me?

If it helps, here are my stats:

-22 y.o. male, 170-175lbs, guesstimated 10% BF, 5’8", training 4 days per week
-Primary goals: Gain strength (obviously!), improve Big 3
-Short-term goal: Gain weight

Best lifts (no straps, wraps, or belt… yet):
-Squat: 253x2
-Bench: 205x2
-Deadlift: 375x2
-OHP: 125x2[/quote]

Do a powerlifting meet. You sound excited for it. Its good for experience, fun(as you stated) and you may make friends with other powerlifters.

Haha oddly enough, Sheiko #29 looks like less work than my previous 2 months of workouts. But I trust you guys know your stuff here, so I’m thinking reducing the workload might not be a bad idea, since it seemed like overkill. Also, if I can pick your brains once more, I’m kind of curious as to how well I’m progressing.

My initial stats were:
155lbs, supposedly 6% BF
Squat: 205x1
Deadlift: 225x1
Bench: 170x1
OHP: 105x2

Goals are 150+ (ideally 170+) OHP, 350+ squat, 275+ bench, and 500+ deadlift by April. Or at least 1100 total. Is that reasonable?

Oh and yes, I’m quite excited for it. Can’t win one one day without getting my feet wet first, can I? :slight_smile: