Starting Sheiko

[Deleted]

I have a meet coming up on January 28th, raw with knee wraps.

Im looking for some recommendations for a Sheiko routine, Im looking to give it a go.

Ive looked at various Sheiko excel spreadsheets, I think the squat volume suits me a lot but there are some things I want/in some cases need to tweak.

1. Doing something like squat then bench then squat, I dont have the time to train for this long.
2. Benching so many times in a week. I think I can cope with benching 3 times a week but definitely no more
3. Deadlifting in consecutive days. My back would not love that at all.

My numbers are:
Squat: 185kg belt only, 210kg in wraps, 240kg single ply suit
Bench: 100kg with a pause, 110kg touch and go, 120kg in a single ply shirt
Deadlift: 227.5kg belt only in comp, 212.5kg belt only is my gym pb

Any recommendations where I should start?

[thatnuckolskid]

NOT a sheiko expert, I've done a fair amount of research, but I'm on my first run as well, so take what I say with a grain of salt.

1. I can't speak to your problem with workout time. I've read several logs where people split it into AM/PM workouts with some success, but I don't know if that approach is optimal, or a viable option for you.
2. Unless you do a CMS/MS routine to higher, you only bench 3 times in a week, so shouldn't be a problem.
3. You don't deadlift on consecutive days. If you are doing a rated lifter routine, you deadlift once per week.

Most people start with 29, though some people recommend 37. However, you're 7 weeks out from your meet so you wouldn't have time to run a full prep cycle (like 29 or 37), followed by a comp cycle (like 32), and I do not feel at all qualified to recommend you to tweak one of the routines.

[joeldibattista]

If you only have 7 weeks, I would run #37 (prepatory cycle) and the last three weeks of #32 (competition cycle).

They can both be found here: www.elitefts.com/sheiko/