Sheiko #29

All three competition lifts appear multiple times per week at submaximal intensities — typically 50–80% of your one-rep max. You never grind a rep or hit an AMRAP set. Each session is a technical practice session, not a test.

Volume accumulates across the week rather than being concentrated in one heavy session. A typical Sheiko week has 100–150+ total reps across the three lifts. That sounds extreme; the submaximal loading makes it manageable if you are genuinely intermediate and your technique is solid.

Progress in Sheiko is measured over months, not weeks. Program #29 is a 4-week preparatory block designed to be run before higher-intensity Sheiko programs (#30, #32). After the block, rest four to five days, then test your maxes or move into the next block.

• Squat→
• Bench Press→
• Deadlift→

1. Day 01

   Day 1 (Mon)

   Squat — 5×5 @ 60–70% · Bench Press — 5×5 @ 60–70% · Squat — 4×5 @ 65%

2. Day 02

   Day 2 (Wed)

   Squat — 5×5 @ 70% · Deadlift — 4×4 @ 70% · Bench Press — 5×5 @ 60%

3. Day 03

   Day 3 (Fri)

   Squat — 5×5 @ 65% · Bench Press — 5×5 @ 70% · Squat — 3×5 @ 60%

4. Day 04

   Day 4 (Sat)

   Deadlift — 4×4 @ 70% · Bench Press — 5×5 @ 65%

• Sheiko demands honest 1RM numbers. If your logged max was hit on a bad day, your percentages are off and the program becomes either too light or dangerously heavy. Retest or conservatively estimate before starting.
• The squat frequency — three or four sessions per week — will be a shock if you are used to squatting once. Run the first week at 90% of the prescribed percentages to give your body time to adapt before committing to the full loads.
• Recovery becomes the limiting factor faster than strength. Sleep, calories, and soft-tissue work matter more here than on a twice-weekly program. If you are also doing conditioning or a sport, reduce that work before reducing Sheiko volume.