sheiko

99problemsbutmysquataint1 · 08-10-2009, 08:23 PM

i havent seen too many people talk about a sheiko program but here is a basic template, feel free to ask questions. i cycle a sheiko and a westside program.

THE PROVISIONAL MONTHLY PLAN - 1

Trainings of arresters in the preparatory period

Week 1 (964 rises for month)

Monday

Bench

50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5

Squat

50% 5x1, 60% 5x2, 70% 5x5

Bench

50% 5x1, 60% 5x1, 70% 4x4

Flies

10x5

Good mornings

5x5

Wednesday

Deadlift to knees

50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4

Incline bench

6x4

Dips

5x5

Deadlift from pins

55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4

Lunges

5x5

abs

10x3

Friday

Bench

50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2,

75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

Flies

10x5

Squat

50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5

Good mornings

5x5

Week 2

Monday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

Bench

50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5

Flies

10x5

Pushups

10x5

Front squat

45% 3x2, 55% 3x2, 60% 2x4

Good mornings

5x5

Wednesday

Deadlift to knees

50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4

Bench

50% 6x1, 60% 6x2, 65% 6x4

Flies

10x5

Deadlift from pins

55% 4x1, 65% 4x1, 75% 4x2, 80% 4x4

Lunges

5x5

Friday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2,

75% 3x1, 65% 5x1, 55% 7x1

Flies

10x5

Squats

50% 5x1, 60% 5x2, 70% 4x4

Good mornings

5x5

Week 3

Monday

Squat

55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Flies

10x5

Pushups

10x5

Squats

50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4

Good mornings

5x5

Wednesday

Deadlift off box

50% 3x2, 60% 3x2, 65% 3x4

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2

Flies

10x5

Deadlift from pins

60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3

Lunges

5x5

Friday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7

Flies

10x5

Military press

4x5

Good mornings

5x5

Week 4

Monday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5

Bench

55% 5x1, 65% 5x1, 75% 4x5

Flies

10x5

Dips

8x5

Front squats

40% 5x2, 50% 4x2, 60% 3x3

Good mornings

5x5

Wednesday

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3

Deadlift

50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3

Bench

50% 5x1, 60% 5x1, 70% 5x4

Flies

10x5

Friday

Squats

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Bench

50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2

80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

Flies

10x5

Dips

8x5

Good mornings

5x5

Abs

10x3

Dick Trickle · 08-10-2009, 08:34 PM

How long does a typical workout take and how long do they recommend for rest between sets?

99problemsbutmysquataint1 · 08-10-2009, 10:17 PM

well this program still hasnt been fully translated from russian and their isnt much info out there but i use this program to get my tolerance levels up it has a lot of volume and itll get your max weights up and then after this i do a westside program and focus on my weaknesses.... for example lockout in benchpress. training time varies on how long it takes you to finish the exercises but since im trying to build pain tolerance and gpp i take very little break a bout a minute or less.