Sheiko Programs & Spreadsheets: #29–#37 vs Sheiko Gold

Use the official app for adaptive programming, or research a historical block before choosing it. The FitFrek download is a blank log.

Boris Sheiko's programming is associated with frequent practice of the competition lifts and close variations, mostly submaximal loading, and a large amount of technically controlled work.

Bench press often appears especially frequently. A session may return to a competition lift after another movement, creating more specific practice without turning every exposure into a top set.

Many sets and frequent sessions make technique and recovery important. An inflated max compounds the workload across the block.

The best-known English-language files use identifiers such as #29, #30, #31, #32, and #37. These numbers identify examples or blocks; they are not a clean ladder from beginner to advanced.

Different files can have different volume and intensity profiles and may belong to different phases in a longer sequence. Online labels such as “intermediate medium load” or “advanced small load” can be translations or community classifications rather than a complete coaching prescription.

Before using a spreadsheet, verify:

• The book, edition, or original source.
• Who translated or recreated the file.
• Whether formulas and percentages were changed.
• What max input it expects.
• The purpose of the block and what precedes/follows it.

The current Sheiko Gold site asks about sleep, soreness, energy, motivation, and optional biometrics such as HRV. It weighs that readiness against training history and goals. The app then creates the current session and adjusts loads or exercises as you log.

The site recommends spending the first 30 days logging Freestyle workouts so the system learns how you respond. It also says users can begin generated workouts sooner, but more history improves the input base.

These are the developer’s descriptions, not independent evidence that the app prevents injury or beats every static program.

A numbered block requires stable squat, bench and deadlift technique, accurate recent maxes, tolerance for frequent lift practice and the ability to adjust for recovery.

It generally suits intermediate or advanced powerlifters. Beginners usually need simpler progression, faster feedback and technique coaching.

Choose by workload, phase and schedule—not an “advanced” label.

The FitFrek workbook is intentionally neutral.

1. Obtain the actual program from an official or clearly documented source.
2. Download the FitFrek .xlsx file directly.
3. Open it locally, or upload it to your own Google Drive and open it in Google Sheets.
4. Enter the prescribed session; do not rely on the FitFrek file to supply missing Sheiko numbers.
5. Log load, sets, reps, effort, duration, technique notes, discomfort, and readiness.
6. Review multi-session trends. One easy day does not prove the block is underloaded, and one tired day does not prove it has failed.

This is a blank log, not a numbered template, translation or app export.

Watch for patterns rather than isolated feelings:

• Bar speed and technique degrading across several sessions.
• Persistent joint irritation rather than ordinary muscle fatigue.
• Loads that used to be crisp becoming repeated grinders.
• Sleep, motivation, and readiness declining together.
• Session duration expanding because normal work requires excessive recovery.
• Missed volume accumulating faster than it can be rescheduled.

Do not change the plan after one poor workout, but respond to several worsening recovery indicators—even at moderate percentages.

Assuming program number equals difficulty rank

The identifier is not a universal level score. Compare the actual volume, intensity, purpose, and source.

Using an inflated max

Percentage-based high-volume work magnifies an optimistic input. Use a recent, technically sound number.

Turning submaximal work into grinders

The value is repeated quality practice. Grinding ordinary work defeats the point and raises the recovery cost.

Adding excessive accessories

Add accessories only for a specific need that fits your recovery.

Downloading a giant spreadsheet archive

Use one documented source rather than an archive of unverified files.

Treating app claims as independent proof

Attribute app adaptation, recovery and safety claims to the developer unless independently verified.