Sheiko gold

Author: i | 2025-04-24

PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS) Sheiko Gold App (Android)

Essentials of Sheiko Programs - Sheiko Gold

IPhone Screenshots Sheiko Gold is a highly advanced, AI-driven training tool designed primarily for powerlifters and strength athletes. This app takes the principles of the well-known Sheiko powerlifting programs and enhances them with real-time AI customization.Here’s how it works:1. Personalized Training Programs: Sheiko Gold uses an initial 30-day observation period to gather data on how you respond to different training loads, exercises, and recovery periods. After this period, the app begins to create highly individualized training programs that adapt to your specific needs, aiming for sustainable long-term progress.2. Real-Time Adjustments: Unlike static programs, the AI adjusts your workout intensity and volume in real-time based on your readiness and feedback. This includes modifications to rest intervals, exercise selection, and load management to optimize performance while minimizing the risk of injury.3. Advanced Features: The app incorporates several innovative features, such as velocity-based training (VBT) using the VELOS-ID barbell tracker. This allows the AI to make even more precise adjustments during workouts based on the speed of your lifts, further personalizing the training experience.4. Flexible and Responsive: The app is designed to be used in real-time. You can adjust your training schedule on the fly, and the AI will recalibrate your program accordingly. This flexibility is ideal for lifters with unpredictable schedules or those who want to tailor their training to daily readiness levels.5. Support for Various Goals: Whether you’re aiming to get stronger, improve technique, build muscle, or prepare for a competition, Sheiko Gold has tailored options. It can even guide you through off-season training or help you peak for a specific date, ensuring you’re at your best when it matters most.Overall, Sheiko Gold stands out as a cutting-edge tool for serious lifters, combining the expertise of Sheiko training with modern AI technology to deliver a truly customized training experience. It’s particularly beneficial for those who appreciate detailed programming and real-time feedback that aligns with their performance and recovery needs .HEALTHSheiko Gold also uses Apple’s Health app to read heart rate data so you can monitor your recovery between sets. SUBSCRIPTIONSThe Basic Subscription is available for $19.99/month, $89.99/6 months, or $119.99/year (prices may vary by territory) within the Sheiko Gold app.You can subscribe and pay through your iTunes account. Payment will be charged to iTunes account at confirmation of purchase. Your subscription will automatically renew unless canceled at least 24 hours before the end of the current period. Your account will be charged for renewal within 24 hours prior to the end of the current period. Subscriptions may be managed by the user and auto-renew may be turned off after purchase by going to the 'Manage Subscription' page in settings. Any unused portion of a free trial period, if offered, will be

Autoregulated Sheiko Programs - Sheiko Gold

Further downstream segment could operate at the higher pressure, for example if the HP Separator is bypassed. Though you don't state it, in your original post I take spec B to be a lower pressure spec than spec A since, if the flow is from left to right, it is the further downstream. BTW, did you notice the many assumptions needed to provide any answer at all? Engineering requires precise and accurate communications, a fact all too often omited. Back to top #7 Zauberberg Zauberberg Gold Member ChE Plus Subscriber 2,728 posts Posted 01 December 2010 - 07:50 AM I have never seen in the field that the piping spec break is located somewhere in the middle of line. What does it mean? To weld two different pipes together, or to suddenly have a wall thickness reduction in pipe of the same material? It doesn's sound logical nor practical. It's always at the flane point, as per my experience. Back to top #8 sheiko sheiko Gold Member ChE Plus Subscriber 732 posts Posted 01 December 2010 - 07:11 PM Manchester,Have a look at the following earlier post where I had provided an attachment for piping specification breaks. This should help you. Ankur,I have two quick questions on your (very useful) doc:1/ Section 10.1: Why is the low temperature spec break located at the inlet flange of control valve on the scheme?2/ Section 10.2: Why is the low temperature spec break shown at the outlet flange of the block valve upstream the control valve?Regards Edited by sheiko, 01 December 2010 - 07:12 PM. Back to top #9 ankur2061 ankur2061 Gold Member Forum Moderator 2,484 posts Posted 01 December 2010 - 10:51 PM Dear Ankur,I have two quick questions on your (very useful) doc:1/ Section 10.1: Why is the low temperature spec break located at the inlet flange of control valve on the scheme?2/ Section 10.2: Why is the low temperature spec break shown at the outlet flange of the block valve upstream the control valve?RegardsSheiko,1. The first case 10.1 if handling a high pressure stream has a drain valve between the upstream block valve and the control valve. This allows the draining of the trapped fluid (condensed gas or liquid) between the block valve and the control valve in case the upstream system is isolated. Any chances of trapped material attaining lower temperatures due to the downstream low temperature stream is

Sheiko Standard Tee - Sheiko Gold

At least give this a shot. Sheiko is one of the few training methodologies I had yet to try and the results so far have been phenomenal. I feel like the app is pushing me just hard enough to make progress but not too hard that I burn out and injure myself. I always leave the gym feeling accomplished. The developer is quite possibly one of the best around. Always active on the Facebook group and pretty much pushing out weekly updates for bug fixes and new features. Really excited to see what else is in store for this app. I don’t see myself going back to training without it any time soon. App Privacy The developer, Robert Frederick, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy. Data Not Linked to You The following data may be collected but it is not linked to your identity: Health & Fitness Location Contact Info User Content Identifiers Usage Data Diagnostics Privacy practices may vary, for example, based on the features you use or your age. Learn More Information Seller Insilico Sports, LLC Size 208.6 MB Category Health & Fitness Compatibility iPhone Requires iOS 15.0 or later. iPod touch Requires iOS 15.0 or later. Mac Requires macOS 12.0 or later and a Mac with Apple M1 chip or later. Apple Vision Requires visionOS 1.0 or later. Copyright © 2024 Insilico Sports Price Free In-App Purchases Basic Monthly Plan $19.99 Yearly Use $118.99 Weekly Plan $6.99 Lifetime Plan $219.99 Basic Quarterly Plan $89.99 Developer Website App Support Privacy Policy Developer Website App Support Privacy Policy Supports Family Sharing Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled. More By This Developer You Might Also Like. PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS) Sheiko Gold App (Android) PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS)

Sheiko Gold - Support - Sheiko Forum

#1 pjadams Junior Member Members 24 posts Posted 09 January 2009 - 10:28 AM Hi Everybody,I am on an assignment to estimate a pressure vessel cost and I found a spreadsheet to calculate. But the current pricing is dependent upon the CEPCI which is published on "Chemical Engineering" magazine. I went to my library and found a not so up to date issue, so the latest number I got is from Aug. 08, the composite number is 619.3 with Equipment index of 761.As you all know, the market and oil price has crashed since then and all the commodity prices have been down ever since. This could impact the CEPCI number for sure.Does any of you have access to the Chem Eng magazine and can you tell me what the latest index number is?At the mean time, I will take some time off, driving to the local libraries and find out what the latest index number is. If successful I will share with you and discuss various aspects of the equipment pricing.Regards,PJ. Back to top #2 sheiko sheiko Gold Member ChE Plus Subscriber 732 posts Posted 09 January 2009 - 05:19 PM From CHE magazine Dec. 08 issue, the latest numbers are the following (Sept. 08):- CE Index is 609- heat exchangers & tanks index is 744.4 Back to top #3 pjadams pjadams Junior Member Members 24 posts Posted 09 January 2009 - 06:29 PM From CHE magazine Dec. 08 issue, the latest numbers are the following (Sept. 08):- CE Index is 609- heat exchangers & tanks index is 744.4Thank you very much,PJ Back to top #4 pjadams pjadams Junior Member Members 24 posts Posted 10 January 2009 - 03:22 PM Here I put the new numbers into the complied summary of CEPCI index: Attached Files CEPCI.jpg 146.03KB 355 downloads Back to top #5 pjadams pjadams Junior Member Members 24 posts Posted 22 January 2009 - 04:25 PM the latest numbers are the following (Oct. 08):- CE Index is 592- Equipment index is 720Based on "Chemical Engineering", Jan. 09 issue. Back to top #6 Qalander (Chem) Qalander (Chem) Gold Member

Gold Grind Gym Tee - Sheiko Gold

Well as Technical Superintendent at SeaTeam Pte Ltd. Petter has a M.Sc. from Norwegian Tech University in Naval architecture and Marine engineeringHe is a Norwegian citizen and resides in Norway. Kseniia Sheiko Group Controller View Biography Kseniia Sheiko Group Controller Kseniia Sheiko joined the 2020 Bulkers team in June 2022 as Financial Controller. Prior to this Sheiko was employed at Azets Insight AS, first as Consultant and later as Advisor. She has her Bachelor degree in Economics and business administration from Molde University College (Specialized University in Logistics). Sheiko is also Certified Public Accountant (since 2019). She is a Norwegian citizen and resides in Norway. Mikkel Sissener Frid Operations Manager View Biography Mikkel Sissener Frid Operations Manager Mikkel Sissener Frid Joined the 2020 Bulkers team as Operations Manager in June 2023. Prior to joining 2020 Bulkers, Mikkel most recently he worked with operations in Lighthouse Navigation AS. Prior to joining LHN, he spent time in Star Bulk Carriers in Athens as an operations Trainee. Mikkel began his shipping career as a broker trainee in Fearnleys AS in 2017. Mikkel holds a Bachelor of Business Administration (BBA) from Hult International Business School. He is a Norwegian citizen resides in Norway. Board Magnus Halvorsen View Biography Magnus Halvorsen Mr. Magnus Halvorsen was appointed as a Chairman of the Board on December 30, 2021.He is a co-founder of 2020 Bulkers and served as the CEO of ‘2020 Bulkers Management AS’ from January 2019 until February 2022.Prior to establishing 2020 Bulkers, Mr. Halvorsen had a 15 year long career in finance. He worked for Pareto Securities during 2003 – 2009 where he was a Partner and responsible for Pareto’s US operations, including serving as a Chairman for their US JV, Nordic Partners. During 2009 – 2017 he was a Partner and Head of Capital markets for Clarksons Platou Securities (formerly Platou Markets).Mr. Halvorsen is a Norwegian citizen and resides in Norway. Lori Wheeler Naess View Biography Lori Wheeler Naess Ms. Naess serves as a director and Audit Committee Chairperson of Golar LNG Ltd. Ms. Naess also serves on the Board, Corporate Governance Committee, Nominating Committee, and Audit Committee of Opera Limited, a U.S.-listed company. Ms. Naess was a director at PricewaterhouseCoopers in Oslo and was a Project Leader for the Capital Markets Group. Between 2010 and 2012, she was a Senior Advisor for the Financial Supervisory Authority in Norway and prior to this she was also with PricewaterhouseCoopers in roles in the U.S., Norway and Germany. Ms. Naess is a U.S. Certified Public Accountant (inactive). Ms. Naess is an American and Norwegian citizen and resides in Oslo, Norway. Viggo Bang-Hansen View Biography Viggo Bang-Hansen Mr. Bang-Hansen, born 1976, is a Partner at the Norwegian

Sheiko Legacy: Powerlifting Excellence T-Shirt - Sheiko Gold

If you compare Western methods of lifting and Eastern methods of lifting you will find many differences. There are really many but I think the most striking is the frequency, loading and exercise selection. sheiko has been the bread and butter programming for Russian and Eastern Bloc lifters for decades and the results are unbelievable. Hundreds of national and world records have been shattered using sheiko programs or variations.sheiko #29 FREQUENCY:week 1bench press: 50-75%squat: 50-70%bench press: 50-70%DB flys: 5x10GM: 5x5deadlift up to knees: 50-75%incline bench: 4x6dips: 5x5block pulls: 55-85%lunge: 5x5abs: 3x10bench press: 50-80%DB flys: 5x10squat: 50-75%GM: 5x5week 2squat: 50-80%bench press: 50-80%DB flys: 5x10push-ups: 5x10front squat: 45-60%GM: 5x5deadlift up to knees: 50-75%bench press: 50-65%DB flys: 5x10block pulls: 55-80%lunge: 5x5squat: 50-80%bench press: 50-80%DB flys: 5x10squat: 50-70%GM: 5x5week 3squat: 55-85%bench press: 50-80%DB flys: 5x10push-ups: 5x10squat: 50-80%GM: 5x5deadlift up to knees: 50-65%bench press: 50-80%DB flys: 5x10block pulls: 60-90%lunge: 5x5squat: 50-80%bench press: 50-80%DB flys: 5x10press: 5x4GM: 5x5week 4squat: 50-80%bench press: 55-75%DB flys: 5x10dips: 5x8front squat: 40-60%GM: 5x5bench press: 50-85%deadlift: 50-80%bench press: 50-70%DB flys: 5x10squat: 50-80%bench press: 55-85%DB flys: 5x10dips: 5x8GM: 5x5abs: 3x10Take home thoughts:1/ You squat 12x / month2/ You bench 13x / month3/ You pull 7x / month4/ DB flys are done 11x / month for strengthening the pec/delt tie-insheiko #29 LOADING:Notice the most working sets are in the 60-80% range. That's where strength is built. As well, within these ranges your technique does not break down. The intensity is high enough to build strength and mass, yet low enough for your technique to be spot on. Only several times you tap the 85-90% intensity, 80% of the work is still in the 60-80%.Volume is huge. But because you traded some high intensities for high volumes, you will not overtrain. The 3rd week you might feel tired as hell but you will not be

Sheiko Gold is ready. It’s going - Boris Sheiko Official - Facebook

Break while we train the upper body muscles. This is true for part of the picture. There is still a larger fatigue piece that effects the system as a whole. I have seen this referred to as systemic fatigue.If we come into the gym and just push it hard every day, we will experience some fatigue. This is true even if we alternate upper and lower. Westside also breaks it up by max effort and dynamic effort. The max effort is heavy weights and the dynamic effort is very light weights moved quickly.Sheiko used a combination of high, medium, and low stress training days throughout his programs. Sheiko did not structure it the same way as Westside. He planned it based off of each individual lifter. Sheiko also wasn’t using very heavy weights, or very light weights. The program utilized mostly moderate weights for higher frequencies and volumes.I decided for a period of time that I knew more than these two coaches. I did lay out rules for each lifter to follow to help them self-organize into these higher, medium, and lower stress training days. However, this did not work out as planned.We definitely got stronger. There are no questions asked about that. We got really strong, really quick too. I learned a lot about fatigue during this time. Fatigue did not really begin to effect performance right away.There would be days when lifters would not hit the numbers they expected to, but in general progress was moving forward at an incredible rate. I thought I figured it out. Lifters just needed to train harder! As if no lifter ever thought of this before.Fast forward a few months and we started experiencing a lot more nagging issues than we ever did before. We were just running a simple linear program during this time. I was witnessing lifters that would go from 5s to 1s hitting PRs almost every week, to hitting some PRs early on and fizzling out as the block continued on. Almost as if they lost endurance to get through a training block. Much of this fizzling out was probably due to the nagging issues starting to pop up more frequently.This brought me back to my time with Sheiko. Training needs to be a balance of high stress days to drive adaptation, medium stress days to maintain strength, and low stress days to aid in recovery.I am a huge fan of singles. This is the sport and I truly believe we need to train the sport. Westside alternates the singles between squats and pulls. I want to do both with my lifters. How can I manage to do this? That was the big question.Westside spaces out their training. PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS) Sheiko Gold App (Android) PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS)

velocity based training – Sheiko Gold

Overtrained. What happens usually is that you will "miraculously" recover the 4th week because your body gets used to the workload. Huge volume at lower intensities allows you to practice your form and let all your ligaments and tendons accommodate to the stress.sheiko #29 EXERCISE SELECTION:This is what most people analyze all the time. "What are the assistance lifts?" Please keep in mind, 90% of your focus, work and energy is the main lifts. The assistance exercises are to complement the main system. Nothing more. Yet, the selection is quite different from what you normally see/read:DB flysGMincline press/pressdipspush-upslungesabsNotice the focus on pec/delt tie-in (DB flys), triceps (dips, push-ups) and quite heavy GM (lower back, hams).The Sheiko controversy ...What? No back work? No rows? Shoulders will get wrecked! Injuries just about to happen!I personally do some rows and shrugs (about 2-3 high-rep sets a week) beceause I like DB rows but Boris Sheiko is no dumbass so there must be a reason why he did not put any direct back work in the system. I used to have shitty shoulders before when I did lots of back work and I have no problems now where I do very little back work. Why? High frequency deadlifting will take care of your back muscles and high volume, low intensity benching will condition your shoulders. But mind you, impecable form is a must. People usually don't wreck their shoulders because they do not do enough back work but rather poor form and tissue overuse is the culprit.If still not convinced, do some high-rep rear delts on off days.Final advice: do not add to the program. It is perfect as it is and produced decades of world-class lifters.

Privacy Policy and Terms - Sheiko Gold

Written by: Kevin CannAs a coach one of our biggest jobs is managing fatigue with lifters. Fatigue seems to have this very negative perception with lifters and coaches. Fatigue is not necessarily a bad thing. We actually probably need it to get stronger.Powerlifting is a very unique sport in terms of lifter attitude in my experiences. For a sport that you may hit one to two PRs per year on comp lifts, many lifters complain about the day to day inconsistencies in training numbers very frequently.I think this has affected how many coaches actually plan their programs. Trying to be a powerlifting coach is pretty cutthroat. I do feel lucky to be able to do this as my full-time job. As one of my lifters put it yesterday, “Your job is pretty cool.”This competitiveness in the field to be a coach drives decisions a lot of times. I think many coaches are afraid of losing lifters if they feel they are not performing well consistently. I know I have had these feelings in the past.I do feel the coach’s responsibility is to educate the lifter and to help address their expectations. If a lifter has this attitude, they will not last long in the sport. Also, a lifter with that type of attitude will suck the life out of a coach.Let us get back to the topic of this article, fatigue. Sheiko was amazing at utilizing fatigue to drive progress. His infamous, squat/bench/squat days would definitely tire you out. By the time you get to the second round of your squats you are mentally and physically tired.These training sessions force the lifter to really dig down mentally and physically to complete the session. There is a ton of positive training pieces here. Fatigue can be quite an uncertain piece of training.Sometimes a lifter will be tired and crush a PR, sometimes they will be fresh and have a poor performance, sometimes the taper before a meet works, sometimes it does not. Fatigue is a very complex topic and it gets even more complex when we look at how it effects performance.This does not mean it does not exist. It certainly does and we need to do our best as coaches to know our lifters and to know when to push them and when to pull back. I went through a period where I pushed everyone and tried to let the weight on the bar dictate lighter days.This was a great learning experience. For one, external load is not the only piece that affects recovery. Internal load also matters. Westside alternates upper and lower days to ensure enough recovery between training sessions.The idea is that the lower body muscles get a. PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS) Sheiko Gold App (Android) PSS: Here is a list of Sheiko Resources. Official Website. Official Forum. Facebook. Sheiko Gold Facebook Group. Instagram. YouTube Channel. Boris Sheiko Ebook. Sheiko App (iOS) Sheiko App (Android) Sheiko Gold App (iOS)

sheiko gold : r/Sheiko_Training - Reddit

To pay attention here. My lifters write RPEs in next to all completed sets. I want these day 4 lifts to be around an RPE 7. The backdowns after the max effort, I want to be between an RPE 7-9.I keep volumes and intensities very consistent here to help me monitor fatigue. If the 70% of the max effort lift for a 4×4 is constantly an RPE 8, but all of a sudden with a variation it is an RPE 9, it will catch my attention. If the day 4 squats and deadlifts are usually around an RPE 7, but they are creeping up to an RPE 8-8.5, it shows we are building some fatigue. When this happens, I will tend to pull back a little and continue to monitor the RPEs. Here instead of a 4×4 at 70% for backdowns we may do a 4×3 at the same weight. On day 4, I can leave it the exact same to see if it improves, or I can scale it back a little. I do both very frequently.Our max effort work rotates into rep work at times too. If I think a lifter needs a break, or we hit a true RPE 10 in an exercise, the following week they will get some sets and reps at around 80% of 1RM. This is very similar to what Sheiko does. There will be 4-5 sets of 2-3 reps at 80%. The percentage is drawn off of the max effort from the previous week, so it is pretty accurate.The more you get to know a lifter, the more you know when to do these things. Every other week the deadlifts become sets and reps. These are usually between 70% to 80% of 1RM and done for 4-5 sets of 3 reps. Usually no more than doubles at 80% of the previous week’s max effort lift.On these weeks, the last 2 training days of the week are lighter to moderate. They should only require 24 hours to recover from. This gives the lifter a 6 day break from max effort lifts. This is a nice physical and mental reset.There are also some weeks where there will be zero max effort lifts. If a lifter hit all RPE 10s the week before, this is pretty common. This is a week of all low to medium stress training days. This is an easy week to recover from.This turned out to be a lot longer than I had anticipated, but managing fatigue is a major component of a coach’s job. Fatigue is not something to fear. Training with fatigue is probably unavoidable because of work and other life stressors. Mental fatigue can affect performance and for