Hello to all! wonderfull Board! Till 1 year or so sheiko will became a fashon style training like pilates of water gag:-)
I'm trainer of junior powerlifting team since 2006. Always used Sheiko style training. We compete in IPF so we use gear. So I'd like to let you know how I use them in training. Hope you interested in it. I dont want to teach nothing, just my happy experience.
I try for myself to be as near as possible to what Sheiko (also in using gear) said, because generally, it works better then other things so:
Let's take beginner 1 as exemple (#37)
when i write COMPETITION SQUAT (deadlift) it means that ALL "%" are taken from the best meet result, so equipmented. In bench press everythings is on raw maxes.
Monthly Training Plan - 1
1 WEEK
1 day (Monday)
1.Bench press 50% 5Õ1,60% 4Õ2,70% 3Õ2,75% 3Õ5.(34)
2.COMPETITION SQUAT 50% 5Õ1, LIGHT WRAPS !IF NEEDED! 60% 5Õ2, ONLY WRAPS 65% to 70% 5Õ5.(40) it depends on condition of the lifter and how good he can use wraps. It's a very hard workout, but it's worthy.
3.Bench press 50% 6Õ1,60% 6Õ2,65% 6Õ4.(42)
4.Flat dumbbells “flies”10Õ5.
5.”Good mornings” (standing) 5Õ5.
Total: 116 lifts
3 day (Wednesday)
1.Deadlift 50% 5Õ1,60% 5Õ2,70% 4Õ2,75% 3Õ4.(35)
2.Incline bench press 4Õ6.
3.Dips 5Õ5.
4.Deadlift from boxes 50% 5Õ1,60% 5Õ2,70% 4Õ2,80% 3Õ4.(35)
5.Squats “Scissors” 5+5Õ5.
6.Abs 10Õ3.
Total: 65 lifts
5 day (Friday)
1.Reverse band Bench press or board press or normal Bench press 50% 7Õ1,55% 6Õ1,60% 5Õ1,65% 4Õ1, 70% 3Õ2,75% 2Õ2,70% 3Õ2,65% 4Õ1, 60% 6Õ1,55% 8Õ1,50% 10Õ1.(66) All this are based on bech shirt max if we use reverse band or board press.
2.Flat dumbbells “flies”10Õ5.
3.Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,75% 3Õ5.(34)
4.French press 10Õ5.
5.”Good mornings” (seating) 5Õ5.
Total: 100 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1.COMPETITION SQUAT 50% 5Õ1,60% 4Õ2, WRAPS 70% 3Õ2, OLD SUIT STRAPS DOWN 80%2Õ5.(29)
2.Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ6.(27)
3.Flat dumbbells “flies”10Õ5.
4.Push ups on the floor with weight (hands shoulders wider) 10Õ5
5.Squat 55% 3Õ1,65% 3Õ1,75% 3Õ4.(18)
6.”Good mornings” (standing) 5Õ5.
Total: 74 lifts
the problem here is that the workout riscks to became too long.
3 day (Wednesday)
1.Deadlift till knees 50% 4Õ1,60% 4Õ2,70% 4Õ4.(28)
2.Bench press 50% 5Õ1,60% 5Õ2,70% 4Õ5.(35)
3.Flat dumbbells “flies”10Õ5.
4.Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,75% 3Õ5.(29)
5.Squat “scissors” 5+5Õ5.
5 day (Friday)
1.Squat 50% 4Õ1,60% 4Õ1,70% 3Õ2,75% 3Õ6(29)
2.Bench press 50% 6Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2,80% 2Õ2,
SHIRT BENCH PRESS WITH 2 BOARD 100% 3Õ1, 110% 3Õ1, 120 % 2Õ3. That's the only way i could use a bench shirt in a sheiko training. let's say once every 15 day, using a board press to tuch. going along with training week the athlete must menage a lower board. Never go too heavy or badly too failure. Using a soo loose bench shirt that let you tuch with 70% is difficult in reality. So even % must change.
3.Flat dumbbells “flies”10Õ5.
4.Triceps 10Õ5.
5.Squat 55% 3Õ1,65% 3Õ1,75% 2Õ4.(14)
6.”Good mornings” (seated) 6Õ5.
Total: 80 lifts
In 3d week (volume's one) sometimes we not use any gear in this week. workout tends to became very long.
3 WEEK
1 day (Monday)
1.COMPETION SQUAT 50% 5Õ1,60% 4Õ2, WRAPS 70% 3Õ2, SUIT DOWN 80% 3Õ5.(34)
2.Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(30)
3.Flat dumbbells “flies”10Õ5.
4.Push ups with weight 10Õ5.
5.Squat 50% 5Õ1,60% 5Õ1,70% 5Õ5.(35)
6.”Good mornings” (standing) 5Õ5.
Total: 99 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 4Õ1,60% 4Õ1,70% 4Õ2,75% 4Õ4(32)
2.Bench press 50% 6Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2, 80% 2Õ2,75% 3õ2,70% 4Õ1,65% 5Õ1, 60% 6Õ1,55% 7Õ1,50% 8Õ1.(65)
3.Flat dumbbells “flies”10Õ5.
4.Deadlift from boxes 60% 5Õ1,70% 5Õ2,80% 4Õ4.(31)
5.Squat “Scissors” 5+5Õ5.
6.Abs 10Õ3.
5 day (Friday)
1.Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ5.(25)
2.Squat 50% 5Õ1,60% 5Õ1,70% 5Õ2,75% 4Õ5.(40)
3.Bench press 50% 6Õ1,60% 6Õ2,65% 6Õ4.(42)
4.Flat dumbbells “flies”10Õ5.
5.”Good mornings” (standing) 5Õ5.
4 WEEK
1 day (Monday))
1.COMPETITION SQUAT 50% 5Õ1,60% 4Õ1, WRAPS 70% 3Õ2, SUITE DOWN LIGHT WRAPS80% 3Õ2, SUITE DOWN HARD WRAPS 85% 2Õ3.(27)
2.Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(30)
3.Flat dumbbells “flies”10Õ5.
4.Dips 8Õ5.
5.Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ4.(23)
6.”Good mornings” (standing) 5Õ5.
Total: 80 lifts
3 day (Wednesday)
1.Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ3.(27)
2.Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ3.(26) CULD USE DL SUITE BUT FOR ME IS NOT SO IMPORTANt in dl training.
3.Bench press 55% 5Õ1,65% 5Õ1,75% 4Õ4.(26)
4.Flat dumbbells “flies”10Õ5.
5.Squats “Scissors” 5+5Õ5.
5 day (Friday)
1.Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ6.(33)
2.BENCH SHIRT 50% 5X1, 60% 4X1, 70% 3X1, 80% 2X1, SHIRT 100% 3X1, 115% 3X4. It's better to use a low board to have a better tecquinque.
2.Bench press 50% 5Õ1,60% 5Õ1,70% 5Õ5.(40)
3.Flat dumbbells “flies”10Õ5.
4.Dips 8Õ5.
5.”Good mornings” (seating) 5Õ5.
6.Abs 10Õ3.
Total: 73 lifts
Total in a week: 232 lifts
Total in a month: 1093 lifts
After that generally, i do again the 1st week of sheiko #37 (only the first), as a deload week (and i do this only after i saw how DaveBates cycled (i donno the right english word) plan's via mail, thanks) than i do another 4 week cycle. Depend on period.
Summerizing= i use squat suit 3 week from 4. bench shirt depends on times and possibilities. But for sure not more the one x week. Sometimes withing the Wednsday marathon, sometimes on friday.
When using a squat suit could happen we cut a bit number of set.
So squat suit on monday and bench shirt on friday.
Some athlet could use always competiotion MAX, just by putting on knee wraps. If possible is a very good choise far from meet.
Hope my experience is not too boring, forgive my english. Just before new year 3 of my guys reached CMS level in a gym test, so I'm very proud of what we have done. Thanks for this forum. I'll be shorter next time.
