I’ve been doing more reseach on shieko, I think after the meet I’ll run 29,29,32,32,32,37,37,37,Meet. This will take to about the time frame where i’ll be able to compete again. I also found another article ill copy and paste it below.
while ago I came across an interesting training protocol (that you’ve heard of I’m sure) called Sheiko. This Russian training protocol was named after Boris Sheiko, a Russian powerlifting coach. The texts written by Mr. Sheiko have only recently been translated into English and, from the sound of it, I think someone used an online translation website because the grammar has not been modified from its’ original form in Russian. The words have been literally translated one by one rather than spoken as they would have been in English. This makes it extremely difficult to understand. My step-mother and her family are from Russia and, unless you have hung out with a lot of fresh-off-the-boat Russians, you probably don’t understand how different their language is from our own. When a Russian first learns to speak English you really have no idea what the hell it is they are saying even if they can pronounce the English words properly because they say everything backwards or in a way that a native English speaker never would have thought to say it. Getting back on topic; Americans are just beginning to understand how to use the Sheiko protocols properly because we don’t know what Mr. Sheiko is saying exactly in his books.
There are several different Sheiko training protocols which are each designated by numbers. Training protocols #29, #29 version 2, #30,#31,#32, #37, #39, #40, CMS-MS Prep, CMS-MS Prep 2, CMS-MS Prep 3, CMS-MS Comp, MSIC Prep and MSIC Comp are the Sheiko programs which I have been able to find. How are they supposed to be used? This is kind of a mystery to me. I have read several different articles that I have found around the internet as well as some of the original material written by Mr. Sheiko. The articles found on the web present a lot of conflicting information since there isn’t a lot of clarity regarding this style of training yet and the material written by Mr. Sheiko (which I am more accustomed to understanding that most Americans since I grew up around so many Russians) is very difficult to understand and doesn’t divulge much information as to what order or for exactly what purpose these different training programs should be used.
What I have deduced is that #29, #29 version 2, #30 and #31 are preparatory cycles. They can be used to build a strong foundation for a lifter. They utilize moderate weight and extremely high volume training and will therefore help you to develop a large work capacity and recovery ability. #32 is a peaking cycle for a beginning/ intermediate lifter and can be done as a contest preparation cycle for someone who is relatively new to Sheiko style training. This would be done after a preparatory cycle or after several preparatory cycles performed consecutively.
Cycles #37, #39 and #40 are preparatory cycles that are more advanced than #29-#31. Cycle #40 uses insanely high volume, especially for the bench press so strap your nuts on before you try that one. These cycles should be worked up to using the less advanced cycles for someone who hasn’t tried Sheiko training before. Attempting to perform one of them right away would basically be suicide and you probably wouldn’t even finish it. The CMS-MS Prep and Comp cycles are used the same way that the rest of the cycles are, you will first perform a few preparatory cycles to gain strength and then peak in strength using a competition cycle.
I have not had the opportunity to try all of these training programs, but I have had some success using #29 as the accumulation phase during block periodization and then swapping to a westside template for the transmutation phase. This is a calculator which has all of the cycles and automatically calculates the weights for you (this saves a lot of time!) If you use an Android phone there is an app called “Sheiko Droid” which has all of the major programs and will calculate the weights for you right on your phone! This is really convenient since you can bring your phone with you to the gym.
