Yo a few ppl have asked me about Sheiko and how I run the programs etc etc - So I thought I would just post up a thread.

Now what I will normally do is run #29, then #37 - and then have a deload week.

I feel that #29 is a good program to run off if your a beginner after something like 5 x 5 - that is a normal progression I will have for a beginner - 5 x 5, #29 (sometimes lower the volume/if so I may run a full 29 plan straight after the low volume 29 and then seeing how the person is going I will run #37 for them)

Now for someone just starting out on the programs the only thing I will change is some of the volume - I will NOT change any of the exercises at all. If its someone who is a competitive PLer then I may work into the program some exercises that will be more focused on weakness - i.e For Matt Middleton leading upto the nationals I have him running a variation of Sheiko but I have added board pressing into the day 1 training and also speed bench into Day 3 - sometimes he may do speed pulls instead but maybe only once during a 4 week training cycle.

We just finished #29 and running onto 37 now - I have also changed the accessories abit and added in abit more rear delt/delt work.

Also mate will do some GPP (prowler) on Saturday (weights - Mon,Wed,Fri)

What I have done with his comp prep isdo a conditioning week after every 4 week training cycle just so we have no chance of over-training - the basic breakdown has been this:

- Albury comp
- Week off
- #29 - 4 weeks
- Conditioning week
- #37 - 4 weeks
- Conditioning week
- 5 week prep program

Iam using the 5 week prep program for Matt this time because Blake used it leading upto Albury and I felt it brought Blake in fresh/strong and ready to go - the volume will drop of course during the prep program - and again I will decide what/if anything will change during the 5 weeks leading upto the nationals.

Matt isn't the only person running Sheiko - I have acouple of other guys running variations of it atm!

Some of the results after 4 weeks:

Albury comp squat: 210kgs - Matt did 6 reps with 200kgs the other night.

Albury comp bench: 130kgs - Matt did 140 x 3 last night.

Albury comp deadlift: 260 - 250 x 3 last week.

Pleased with everyones results!

Here are the programs if anyone is keen:

#29 - THE PROVISIONAL MONTHLY PLAN - 1

#37 - Sheiko 37

5 week prep program - 5 week Comp cycle