What program

Hi.
I'm a woman at age 36 - downloaded the Sheiko App but i'm confused about what program to choose. I've been training 4 days a week for some time with an upper/lower program. Then som time with the sl 5x5 program. My weight is 65 kg and i'm 180 cm tall.
1 rep Bench: 54 kg
1 rep squat: 56 kg
1 rep deadlift: 72 kg
I've chosen "intermediate small load prep cycle"...and i like the volume and structure of the program but how much is it realistic to gain - how many kg gain in Bench and so on? If i train sheiko a full year.

Hi.
I'm a woman at age 36 - downloaded the Sheiko App but i'm confused about what program to choose. I've been training 4 days a week for some time with an upper/lower program. Then som time with the sl 5x5 program. My weight is 65 kg and i'm 180 cm tall.
1 rep Bench: 54 kg
1 rep squat: 56 kg
1 rep deadlift: 72 kg
I've chosen "intermediate small load prep cycle"...and i like the volume and structure of the program but how much is it realistic to gain - how many kg gain in Bench and so on? If i train sheiko a full year.

Hi Maria

It is very individual how fast you will gain.
Things like history of injuries, how long you have been training, how aware of your weakpoints, muscular imbalances, technique. Besides that it is very hard to forecast the future.

According to the charts in this link (http://sheiko-program.ru/forum/index.php?topic=3.0) your are classified as II Junior (has nothing to do with age).

With those lifts I will guess that you should make fast progress. Especially if you are good at hitting your weakpoints and are aware of any muscular imbalances that need correction. Remember it is all about practicing your technique.

Any plans for competitions?

i have no plans of competion the next year.
Thanks for the comment  :)

i have no plans of competion the next year.
Thanks for the comment  :)

If you like the program - then continue with it.

Don't forget to post your results  :)