[islander]

Russian super-coach Boris Ivanovich Sheiko is one of several former Eastern Bloc coaches who prescribe frequent practice of the competitive lifts largely without much assistance work. The concept is that by frequently training the lifts, the body adapts to the work load and allows even more volume in each workout.

The central nervous system gets very efficient at the muscle firing patterns and the groove required. These workouts are done mostly in the range of 50-85% of 1RM, using waves of volume and intensity. It is simple, but brutally hard work.

There are slightly different versions of Sheiko most likely due to translation issues. The program has been tested by many and many have had good results. You can substitute similar exercise if you need work but do not add additional exercises, it should be rough enough; stick with the concept of the program and you should see results.

In base (preparation) period- 4weeks

(50% 5X1 – where: 50% - percentage of maximum 5 – reps; 1 - sets)

1 WEEK

1 day (Monday)

1.Bench press 50% 5x1,60% 4x2,70% 3x2,75% 3x5.(34)
2. Squat 50% 5x1,60% 5x2,70% 5x5.(40)
3. Bench press 50% 6x1,60% 6x2,65%6x4.(42)
4. Flat dumbbells “flies”10x5.
5. ”Good mornings” (standing) 5x5.
Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5_1,60% 5_2,70% 4_2,75% 3_4.(35)
2. Incline bench press 4_6.
3. Dips 5_5.
4. Deadlift from boxes 50% 5_1,60%,5_2,70% 4_2,80% 3_4.(35)
5. Squats “Scissors” 5+5_5.
6. Abs 10_3.
Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7_1,55% 6_1,60% 5_1,65% 4_1, 70% 3_2,75% 2_2,70% 3_2,65% 4_1, 60% 6_1,55% 8_1,50% 10_1.(66)
2. Flat dumbbells “flies”10_5.
3. Squat 50% 5_1,60% 4_2,70% 3_2,75%,3_5.(34)
4. French press 10_5.
5. ”Good mornings” (seating) 5_5.
Total: 100 lifts

Total in a week: 286 lifts


2 WEEK

1 day (Monday)

1.Squat 50% 5_1,60% 4_2,70% 3_2,80%2_5.(29)
2. Bench press 50% 5_1,60% 4_1,70%,3_2,80% 2_6.(27)
3. Flat dumbbells “flies”10_5.
4. Push ups on the floor with weight(hands shoulders wider) 10_5
5. Squat 55% 3_1,65% 3_1,75% 3_4.(18)
6. ”Good mornings” (standing) 5_5.
Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4_1,60% 4_2,70% 4_4.(28)
2. Bench press 50% 5_1,60% 5_2,70%4_5.(35)
3. Flat dumbbells “flies”10_5.
4. Deadlift 50% 4_1,60% 4_1,70% 3_2,75%3_5.(29)
5. Squat “scissors” 5+5_5.
Total: 92 lifts

5 day (Friday)

1.Squat 50% 4_1,60% 4_1,70% 3_2,75% 3_6(29)
2. Bench press 50% 6_1,60% 5_1,70%4_2,75% 3_2,80% 2_2, 75% 4_1,70% 5_1,60% 6_1,50% 7_1.(51)
3. Flat dumbbells “flies”10_5.
4. Triceps 10_5.
5. Squat 55% 3_1,65% 3_1,75% 2_4.(14)
6. ”Good mornings” (seated) 6_5.
Total: 80 lifts

Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5_1,60% 4_2,70% 3_2,80% 3_5.(34)
2. Bench press 50% 5_1,60% 4_1,70%3_2,80% 3_5.(30)
3. Flat dumbbells “flies”10_5.
4. Push ups with weight 10_5.
5. Squat 50% 5_1,60% 5_1,70% 5_5.(35)
6. ”Good mornings” (standing) 5_5.
Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4_1,60% 4_1,70% 4_2,75% 4_4(32)
2. Bench press 50% 6_1,60% 5_1,70%4_2,75% 3_2, 80% 2_2,75% 3_2,70% 4_1,65% 5_1, 60% 6_1,55% 7_1,50%8_1.(65)
3. Flat dumbbells “flies”10_5.
4. Deadlift from boxes 60% 5_1,70%5_2,80% 4_4.(31)
5. Squat “Scissors” 5+5_5.
6. Abs 10_3.
Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5_1,60% 4_1,70% 3_2,80% 2_5.(25)
2. Squat 50% 5_1,60% 5_1,70% 5_2,75%4_5.(40)
3. Bench press 50% 6_1,60% 6_2,65%6_4.(42)
4. Flat dumbbells “flies”10_5.
5. ”Good mornings” (standing) 5_5.
Total: 107 lifts

Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5_1,60% 4_1,70% 3_2,80% 3_2, 85% 2_3.(27)
2. Bench press 50% 5_1,60% 4_1,70%3_2,80% 3_5.(30)
3. Flat dumbbells “flies”10_5.
4. Dips 8_5.
5. Squat 50% 5_1,60% 4_1,70% 3_2,80%2_4.(23)
6. ”Good mornings” (standing) 5_5.
Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5_1,60% 4_1,70% 3_2,80% 3_2, 85% 2_3.(27)
2. Deadlift 50% 4_1,60% 4_1,70% 3_2,80%3_2, 85% 2_3.(26)
3. Bench press 55% 5_1,65% 5_1,75%4_4.(26)
4. Flat dumbbells “flies”10_5.
5. Squats “Scissors” 5+5_5.
Total: 79 lifts

5 day (Friday)

1.Squat 50% 5_1,60% 4_1,70% 3_2,80% 3_6.(33)
2. Bench press 50% 5_1,60% 5_1,70%5_5.(40)
3. Flat dumbbells “flies”10_5.
4. Dips 8_5.
5. ”Good mornings” (seating) 5_5.
6. Abs 10_3.
Total: 73 lifts

Total in a week: 232 lifts
Total in a month: 1093 lifts

Training period (followed by competition period) -4weeks

Week 1

1 Day (Monday)

1. Squat

50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29)

2. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Lateral side rises with dumbbells 10 x 5

4. Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30)

5. Abs 10 x 3 Total: 92

3 Day (Wednesday)

1. Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)

2. Bench

50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1, 50%10 x 1.(63)

3. Lateral side rises with dumbbells 10 x 5

4. Deadlift (up to knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)

5. Good Mornings (upright) 5 x 5

Total: 120

5 Day (Friday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3. Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)

4. Lateral side rises with dumbbells 10 x 5.

5. Abs 10 x 3.

Total: 87

6 Day (Saturday)

1. Deadlift(you are on the box)

50% 3 x 2, 60% 2 x 4 (14)

2. Incline Benchpress 4 x 6

3. Dips 6 x 5

4. Deadlift(bar is on the boxes)

60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)

5. Good Mornings (seated) 5 x 5

Total: 40

Week total: 339

Week 2

1 Day (Monday)

1. Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2. Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)

3. Bench

55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2

4. Lateral side rises with dumbbells 10 x 5

5. Abs 10 x 3

Total: 88

3 Day (Wednesday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,

75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift

50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29)

5.Good Mornings(upright) 5 x 5.

Total: 91

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26)

5.Abs 10 x 3.

Total: 84

6 Day (Saturday)

1.Push-ups 5 x 5.

2.Incline Bench 4 x 6.

3.Dips 8 x 5.

4.Deadlift (upto knees)

50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24)

5.Good Mornings(seated)

5 x 5.

Total: 24

Week Total: 287

3 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)

5.Abs 10 x 3.

Total: 98

3 Day (Wednesday)

1.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)

2.Bench

50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,

70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,

80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,

60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2

5.Good Mornings (seated) 5 x 5

Total: 149

5 Day (Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,

85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36)

5.Dips 6 x 6.

6.Abs 10 x 3.

Total: 99

6 Day (Saturday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21)

2.Bench

50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42)

3.Triceps 10 x 5.

4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36)

5.Good Mornings (upright) 5 x 5.

Total: 99

Week Total: 445

4 Week

1 Day (Monday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2,

85% 2 x 3, 80% 3 x 2.(33)

3.Dips 6 x 5.

4.Lateral side rises with dumbbells 10 x 5.

5.Abs 10 x 3.

Total: 69

3 Day (Wednesday)

1.Deadlift (you are on the box)

50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17)

2.Bench

50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift

50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29)

5.Good Mornings (upright) 5 x 5.

Total: 86

5 Day(Friday)

1.Squat

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30)

2.Bench

50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)

3.Dips 6 x 5.

4.Lateral side rises with dumbbells 10 x 5.

5.Squat

55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22)

6.Abs 10 x 5.

Total: 85

6 Day (Saturday)

1.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22)

2.Push-ups 5 x 5.

3.Incline Bench 4 x 6.

4.Deadlift (bar is on the boxes)

60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26)

5.Good Mornings (seated) 5 x 5.

Total: 48

Week Total: 288

[islander]

Competition period- 5 weeks

1 Week

1 Day(Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

3.Lateral side rises with dumbbells 8 x 4

4.Abs 10 x 3

Total: 39

3 Day (Wednesday) - skills evaluation

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 1, 95%-100% 1 x 2-3.(20)

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,

90% 1 x 1, 95%-100% 1 x 2-3.(16)

Total: 56

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1

5.Good Mornings (seated) 5 x 5.

Total: 72

6 Day (Saturday)

1.Deadlift(upto knees)

50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

2.Incline Bench 4 x 6

3.Dips 6 x 5.

4.Deadlift(bar is on the boxes)

55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24)

5.Abs 10 x 5.

Total: 48

Week Total: 215

Note:

if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competition

is within 1 month.

2 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,

90% 1 x 2, 80% 2 x 2.(22)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)

5.Abs 10 x 3.

Total: 73

3 Day (Wednesday)

1.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)

3.Lateral side rises with dumbbells 10 x 5.

4.Deadlift(upto knees)

55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)

5.Good Mornings (upright) 5 x 5.

Total: 75

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)

3.Lateral side rises with dumbbells 10 x 5.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)

5.Abs 10 x 3.

Total: 60

6 Day (Saturday)

1.Bench

55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)

2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)

4.Good Mornings (seated) 5 x 5.

Total: 48

Week Total: 256

3 Week

1 Day (Monday)

1.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)

3.Bench

55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)

4.Lateral side rises with dumbbells 8 x 4

5. Good Mornings (upright) 4 x 5

Total: 54

3 Day (Wednesday)

1.Bench

50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)

2.Lateral side rises with dumbbells 8 x 4.

3.Deadlift

50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)

4.Abs 8 x 3.

Total: 53

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)

3.Lateral side rises with dumbbells 8 x 4.

4.Squat

55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1

5. Good Mornings (seated) 4 x 4.

Total: 58

6 Day (Saturday)

1.Incline Bench 3 x 5.

2.Dips 4 x 5.

3.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)

4.Abs 8 x 4.

Total: 27

Week Total: 192

4 Week

1 Day (Monday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)

3.Lateral side rises with dumbbells 6 x 4.

4.Good Mornings (upright) 4 x 4. Total: 45

3 Day (Wednesday)

1.Bench

50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)

2.Lateral side rises with dumbbells 6 x 3.

3.Deadlift

50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)

4.Abs 8 x 3.

Total: 42

5 Day (Friday)

1.Squat

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1

2.Bench

50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)

3.Lateral side rises with dumbbells 6 x 3.

4.Good Mornings (seated) 4 x 4.

Total: 38

6 Day (Saturday)

Rest

Week Total: 125

5 Week

1 Day (Monday)

1.Deadlift

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15)

3.Abs 8 x 2.

Total: 30

3 Day (Wednesday)

1.Squat

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

2.Bench

50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15)

Total: 30

5 - 6 - 7 Days:

Competition

Week Total: 60

Month Total: 848

The training period and competition period are referred to as the CMS/MS 9 week cycle. This version was c/o EFS. There is another with slight variation.