another Sheiko training program

[Deleted]

I made this speaking with european lifters, from any level and Sheyko too.
Just give a try to that, belive me you can manage that volume if you have a good technique quality. Some one like also to ad another very light workout to higher recory.

Week 1
Monday
warn up with abs e gm
1. Squat 50% 5, 60% 4, 70% 3, 80% 2 x 6 sets
2. Bench press 3" pause 50% 5, 60% 4, 70% 3 x 2 sets, 75% 2, 3, 2, 85% 1 x 2 sets.
3. Plintov press like a lock out but you not start from plints but lover from lock out as a normal bench press, stop 3" than up 5 x 5 sets. Plints at a 1 board level
4. Squat 50% 5, 60% 5, 70% 3,5,3,5 (58)

Wednsday
abs e gm
1. DL to knees 50% 5, 60% 4, 70% 4 x 4 sets
2. Bench press 50% 6, 60% 5, 70% 4, 80% 2 x 2, 85% 1 x 2 serie, 80% 3, 75% 4, 70% 5, 60% 8, 50% 10.
3. Triceps lower in 5" 5 x 5 serie
4. DL from knees 60% 4, 70% 4, 80% 4 x 4 (58)

Friday
abs gm
1. Bench press 50% 5, 60% 4, 70% 3 x 2 serie, 80% 2 x 6 serie
2. Squat 55% 5, 65% 5, 75% 4 x 4 serie
3. Bench press 50% 5, 60% 5, 70% 5 x 5 serie
4. Chest muscles 10 x 5 serie (59)

Saturday
abs e gm
1. DL 50% 5, 60% 4, 70% 3 x 2 serie, 80% 2 x 5 serie
2. Standing press 5 x 5 serie
3. Dip 6 x 6 serie
4. Latissimus dorsi 8 x 5 serie (16)

Total of week: 191 lifts over 70%
Auxiliary big compound exercise: 86
Auxiliary little exercise: 120


Week 2
Monday
abs e gm
1. Squat 50% 5, 60% 4, 70% 3, 80% 3 x 2 serie, 85% 2 x 3 serie
2. Leg press 4 x 6 serie
3. Bench press 55% 5, 65% 4, 75% 3 x 2 sets, 80% 3 x 3, 90% 1 x 2 sets
4. Plintov press 5 x 5 serie
5. Biceps 5 x 5 (31)


Wednsday
abs e gm
1. Panca piana 50% 6, 60% 5, 70% 4, 75% 3 x 2serie, 80% 2 x 2, 85% 1 x 2 serie, 80% 2 x 2, 75% 3 x 2 , 70% 4, 65% 5, 60% 6, 55% 7, 50% 8.
2. Dips 6 x 6 serie
3. DL on blocks 50% 3, 60% 3 x 2 serie, 70% 2 x 8 serie
4. Latissimus dorsi 8 x 5 serie (43)

Friday
abs e torsioni
1. Bench press 50% 5, 60% 4, 70% 4, 80% 2 x 5 serie
2. Triceps 5" lowering 5 x 5 serie
3. Squat 50% 5, 60% 4, 70% 3, 80% 3 x 5 serie (32)

Saturday
abs e gm
1. DL 50% 5, 60% 4, 70% 3 x 2 serie, 80% 1 x 8 serie
2. Standing press 4 x 6 serie
3. Biceps 5" lowering 5 x 3 serie (14)

Totale lifts over 70%: 120
Total big exercise: 109
Total little exercise: 118

Week 3
Monday
abs e gm
1. Squat 50% 5, 60% 4, 70% 3, 80% 3 x 5 serie
2. Bench press 3" pause 50% 5, 60% 4, 70% 3, 5, 3, 75% 3,5,3, 85% 1.
3. Lock out 4 x 4 sets
4. Squat 50% 5, 60% 5, 70% 3,5,3,5 (58)

Wednsday
abs e gm
1. DL till knees 50% 5, 60% 4, 70% 4 x 4 serie
2. Bench press 50% 6, 60% 5, 70% 6, 80% 4, 85% 1 x 2 serie, 80% 3, 75% 4, 70% 5, 60% 8, 50% 10.
3. Triceps 5" x 5 serie
4. DL from lower knees 60% 4, 70% 4, 80% 4 x 4 (61)

Friday
abs e torsioni
1. Bench press 50% 5, 60% 4, 70% 3 x 2 serie, 80% 2 x 6 serie
2. Squat 55% 3, 65% 3, 75% 3,5,3, 80% 3, 5,3
3. Bench press 50% 5, 60% 5, 70% 5 x 5 serie
4. Chest muscle 10 x 5 serie (61)

Saturday
abs e gm
1. DL 50% 5, 60% 4, 70% 3 x 2 serie, 80% 2 x 5 serie
2. Standing press 5 x 5 serie
3. Parallel Dips 6 x 6 serie
4. Latissimus dorsi 8 x 5 serie (16)

Total: 195 lifts over 70%
Big exercise: 86
Little exercise: 120

Week 4
Monday
abs e gm
1. Squat 50% 5, 60% 4, 70% 3, 80% 3 x 2 serie, 85% 2 x 3 serie
2. Leg press 4 x 6 serie
3. Bench press 55% 5, 65% 4, 75% 3 x 2 serie, 85% 2 x 2 serie, 90% 1 x 2 serie
4. Board press 5 x 5 serie
5. Biceps 5 x 5 serie (27)


Wednsday
abs e gm
1. Bench press 50% 5, 60% 4, 70% 3 x 2 serie, 80% 3 x 2 serie, 85% 2 x 2 serie
2. Close grip incline 6 x 6 serie
3. DL 50% 3, 60% 3, 70% 3 x 2 serie, 80% 3 x 2 serie, 85% 2 x 2 serie
4. Latissimus dorsi 8 x 5 serie (32)

Friday
abs e torsioni
1. Bench press 50% 5, 60% 4, 70% 3 x 2 serie, 80% 2 x 4 serie
2. Triceps 5 x 5 serie
3. Squat 50% 5, 60% 4, 70% 3, 80% 2 x 5 serie (27)

Sabato
abs e gm
1. DL ffrom blocks 50% 5, 60% 4, 70% 2 x 5 serie
2. Standing press 4 x 6 serie
3. Biceps 5" lowering 5" up 5 x 3 serie (10)

Totale lift over 70%: 96
Big auxiliary: 109
Littel auxiliary: 118

There are other 2 week of this preparatori periodo, than other 2 plus 4 week in competition period.
Hope you like it.

[joeldibattista]

Ciao Ado!

Thankyou for posting. I would definitely like to try this after my current cycle. Could you please post the rest of it up when you have the time?

Thanks!

[Deleted]

Looks good Ado. A few excercises in there are a surprise for powerlifting. Did you talk with Sheiko regarding some of your program?
Will be good to see the full program.

[deathevocation]

May 11, 2011 5:10:21 GMT -5 joeldibattista said:

Ciao Ado!

Thankyou for posting. I would definitely like to try this after my current cycle. Could you please post the rest of it up when you have the time?

Thanks!

You on target for 26/6?

[joeldibattista]

May 17, 2011 8:18:41 GMT -5 deathevocation said:

May 11, 2011 5:10:21 GMT -5 joeldibattista said:

Ciao Ado!

Thankyou for posting. I would definitely like to try this after my current cycle. Could you please post the rest of it up when you have the time?

Thanks!

You on target for 26/6?

Not sure. I'm training for Nationals. Might do the 26th as a skills assessment - might just squat and bench, we'll see.

You?

[deathevocation]

Yes, going ok at the moment.

[joeldibattista]

Are you doing Nationals?

[deathevocation]

No. Staying with raw for the immediate future, our training sessions take too long as it is.

[joeldibattista]

Ado - Week 2, Wednesday. The first exercise 'panca piana' - is this bench press or deadlift?

[Deleted]

1. Has any one tried this program?

I reckon it looks quite good, with a good variation of exercises.

Ado, have you got the rest of the program?

[joeldibattista]

I haven't Kiwi, mainly becaue my life wouldn't be worth living if I went to the gym 4 times a week. I agree it looks good though.

[Deleted]

Aug 23, 2011 2:24:36 GMT -5 joeldibattista said:

I haven't Kiwi, mainly becaue my life wouldn't be worth living if I went to the gym 4 times a week. I agree it looks good though.

Joel, I cant train 4 days either due to family and work,study. I think I can incorporate some of the variety though and will adjust my 3 day template.