In these last 2-3 months i’ve managed to gain about 10lbs, yet i still feel shit weak. Since i’ve injured my wrist and cant hold a clean grip or overhead snatch grip but can do pretty much everything else, Oly lifting is out for a while, maybe even forever.
I want to get into powerlifting but my total is almost embarassing for my height and weight.
So I’ve looked into Sheiko and it seems it gets you stronger without needing to gain more weight, which is what im looking for. Using program #29 on the EFS website, I was going to train Thurs-Sat-Mon (bit weird but works for my schedule).
It seems like there are a fuck ton of working sets so ill be in the gym for 2-3 hours per session which isn’t a big deal for me (I’ve done oly lifting 3x weekly for a few months). But I still have a few questions:
BF: dunno, ab outlines are visible but far from ripped
Bench: 205 x 5
Squat: 315 ATG, 335x3 box squat
for my weight and muscularity my numbers are pitiful. Is Sheiko right for me? I should be more like 255bench/385squat/455dead.
How much food does this program require? I work at a Bulk Barn all day full time lifting up to 40kg, eating around 4.5-6k calories per day. Would drinking something during the workouts benefit me?
The program has no direct back work other than deads. Will this be fine? i tend to go overboard on upper back work.
What kind of gains can i expect to make over say 16 weeks worth of sheiko programs?
Do I have to gain weight to get stronger at this point in time? i already feel like i have puffed wheat for muscle, I don’t want anymore bark, i need bite.
Should i wear my Oly shoes or just some chucks/flat soles? (100% raw).
Belt? already use chalk.
what numbers are a solid goal for me to reach and have a good starting base?