New to Sheiko and these forums

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As the title says, im new to Sheiko and this forum. Looking for a little guidance please!

A little background on me first:
I'm 28 years old and am 6'0 223lbs. Best gym lifts are 440/350/500 - 1290lb total, raw. I only lift raw. I was a bodybuilder for 8 years and have been powerlifting for 2. Been using west side for the last year. My first powerlifting comp is with the AAPF in March in the 220lbs class.

Westside has not been working well for me at ALL. I've recently gotten the best gains of my life for deadlift using the Magnusson/Ortmayer DL routine. I recently got a 25lb gain on my bench using Smolov JR. Conclusions: Volume works well for me. This is why I want to start using Sheiko.

After my PL comp in March i plan to run 29/29/32, unless anyone suggests otherwise. I've looked at the reduce volume routine, and i think I am very capable of handling more. After all, Smolov JR didnt kill me, and was actually easier than I expected.

I'm getting a bod-pod test done in a few weeks. After I get an accurate number on my BF% I will decide if I want to cut to 198 and compete or stay at 220.


A few questions to start.

Q1: Based on my numbers, do you recommend a numbered routine, or the reduced volume routine?

Q2: Can I cut using a sheiko routine? (I cut from 242 - 218 3 months ago with zero strength loss using west side and a CKD diet).

Q3: I have the Sheiko spreadsheet already. On 29, for the unhighlighted parts (i.e; pushups, flies, lunges, etc etc) what sort of weights/intensities should I be looking for?

Q4: For my GPP day (saturday) I am confused on what a typical workout should look like.

Any other suggestions and tips?

Thanks to everyone.

[benburgess]

1. If volume works for you try 29-->37-->32 or 37-->37-->32

2. Why not?

3. Rough guide 40% of sq 1rm for GMs, 20% of bench max for flyes

4. Try search function on here plenty old topics on this

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Thanks for the response. If I decide to cut i'll prob use the reduced volume routine.