Sheiko Logbook
Sheiko Logbook
High-volume, high-frequency Russian templates — built for tonnage, percentage loading, and meet prep.
Why this logbook
Built specifically for Sheiko
Sheiko's templates are the gold standard of Russian powerlifting programming — squat twice a week, bench 4-5 times a week, deadlift twice a week, all at sub-maximal percentages with relentless volume. The tracking nightmare is tonnage (total weight × sets × reps across every exercise) and the fact that each session has 6-10 exercises spanning 20-30 total sets. A generic notebook buries you. Our Sheiko template gives you a tonnage summary per session, %1RM columns on every set, and a weekly frequency tracker for each lift.
Sheiko-specific tracking: total tonnage per session (tonnage is Sheiko's primary loading metric — you compare weeks by tonnage curves), percentage prescriptions per set (every working set has a %1RM target and a weight target), and frequency counters for squat/bench/deadlift per week (the Russian model relies on hitting each lift 2-5 times weekly). There's also a dedicated 'planned tonnage vs actual tonnage' log for meet prep cycles where under-achieving or over-achieving by more than 10% is a red flag.
What you get
Sheiko-specific tracking features
Tonnage summary per session (volume × weight)
%1RM column on every working set
Weekly frequency counter (sq/bp/dl sessions)
Planned vs actual tonnage tracker
Meet-prep cycle overview page
Real lifters
What they're saying
“First week phone-free I hit a 15-pound bench PR. Turns out I was never actually pushing to failure because my focus lived on Instagram.”
Marcus, 28
Software developer • 5/3/1
“Rest timers dropped from five minutes of scrolling to focused 90-second resets. Twice the work, same session time. Plateau gone.”
Sarah, 32
Marketing lead • PPL
“Six months in ForgeLogbooks delivered more strength than my previous two years combined. The spreads keep me honest.”
Alex, 26
Teacher • Starting Strength
Frequently asked
Sheiko logbook questions
Which Sheiko template does this support?+
Any of them. The template is tonnage- and percentage-driven, so it works for the #29, #31, #32, #37, or the Sheiko Gold / Silver / Bronze tier programs from the official Sheiko app.
How do I calculate tonnage?+
Simple: (weight × sets × reps) summed across all main-lift sets. Each session page has a tonnage box at the bottom where you write the total after the session.
What about accessory work?+
Sheiko includes prescribed accessories (good morning, incline bench, etc.) that are tracked in the same spread but tagged as assistance so they don't bloat your tonnage totals.
Does it include meet prep?+
Yes — the final 4 weeks convert to a prep block with opener/second/third planning and the Russian peak protocol outlined.
How frequent is Sheiko training really?+
Most Sheiko templates have you in the gym 3-5 times per week, with bench as the most frequent (sometimes every session). The logbook is built for that frequency without cramping.
Ready to build your Sheiko logbook?
Pre-configured with a Sheiko template — edit freely before you buy.