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I just HAVE to try this out...


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Has anyone tried Sheiko's one month program. I really like the look of a high volume PL program that apparently works... Anyone here got good results from it?

Sorry about the messed up format of it.

World Powerlifting

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko (Russia)

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

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)

2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)

3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)

4.Flat dumbbells �flies�10Х5.

5.�Good mornings� (standing) 5Х5.

Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)

2.Incline bench press 4Х6.

3.Dips 5Х5.

4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)

5.Squats �Scissors� 5+5Х5.

6.Abs 10Х3.

Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% �2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)

2.Flat dumbbells �flies�10Х5.

3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)

4.French press 10Х5.

5.�Good mornings� (seating) 5Х5.

Total: 100 lifts

Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)

3.Flat dumbbells �flies�10Х5.

4.Push ups on the floor with weight (hands shoulders wider) 10Х5

5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)

6.�Good mornings� (standing) 5Х5.

Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)

2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)

3.Flat dumbbells �flies�10Х5.

4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)

5.Squat �scissors� 5+5Х5.

Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)

3.Flat dumbbells �flies�10Х5.

4.Triceps 10Х5.

5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)

6.�Good mornings� (seated) 6Х5.

Total: 80 lifts

Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)

3.Flat dumbbells �flies�10Х5.

4.Push ups with weight 10Х5.

5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)

6.�Good mornings� (standing) 5Х5.

Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)

3.Flat dumbbells �flies�10Х5.

4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)

5.Squat �Scissors� 5+5Х5.

6.Abs 10Х3.

Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)

2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)

3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)

4.Flat dumbbells �flies�10Х5.

5.�Good mornings� (standing) 5Х5.

Total: 107 lifts

Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)

3.Flat dumbbells �flies�10Х5.

4.Dips 8Х5.

5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)

6.�Good mornings� (standing) 5Х5.

Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)

3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)

4.Flat dumbbells �flies�10Х5.

5.Squats �Scissors� 5+5Х5.

Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)

2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)

3.Flat dumbbells �flies�10Х5.

4.Dips 8Х5.

5.�Good mornings� (seating) 5Х5.

6.Abs 10Х3.

Total: 73 lifts

Total in a week: 232 lifts

Total in a month: 1093 lifts

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hey Mike

Was just thinking it doesnt seem to push you very hard, with 80% 1RM being the most weight you use

Most powerlifting programs ive seen would push you to 90 95 % of your one rep maxs in your working sets and work in a progression for 1-12 weeks starting at 3 sets 60% for 12 reps and dropping down to 3 sets 90-95 % 1RM for three reps in the final week, these are just working sets counted

it might be worth a try aye its ownly 1 month :)

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Darcy, you are right in that it doesnt seem to get into the >90% range.. but when you are working different aspects of the same lift .. i.e. different movements..., circa 3 times a week.. I think lower intensity would still be a killer... besides you never know till you try.

And if it's something I've learnt.. as long as you are in a "newbie" status and not lifting in an elite class, almost any new, well structured programme will give you gains !

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Depends on your lift and your weaknesses bro...

For instance Deadlift... I found I was able to rack deadlift from mid shin 180kgs easily before my first meet.. however.. the same 180kgs wouldnt budge off the floor.

Weakness: starting phase of the deadlift.

And in my style of deadlifting, it means stronger hams and glutes:

so I did shit loads of deficit pulls (Stand on a block, with the bar on the floor, so you have to bend deeper and pull it through a longer distance).

I did this for about 6 - 8 weeks and sure enough 180kgs came off the floor without any worries after that.

Squat as well.. assess where your weaknesses are.

If it's getting out of the hole at the very bottom, I got told to do shit loads of pause squats and very low box squats. Seemed to help.

Ultimately depends on your strenghts/weaknesses and your stly eof training.

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hey mate

True i was just reading about using a block for deadlifting today is it similar to normal deadlifts ? im gona try it next week

i did this vid of my deadlifts a few days ago would be keen on some input varven can ya see what you think of the techique plz :)

thanks for ya time

deadlifts.ace

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Cant view your vid .. says its missing some element.. but tahts at work.

Will check at home tonight again.

Here is a frontal clip of me doing deficit deads.

It doesnt tell you a lot as there is no side view.

But it gives you the idea... :

You stand on a "platform" and pull the bar off the floor.

Start off with something similair to a 1 inch platform and work your way upto a 4 inch platform or so.

Rest of it is the same as a normal deadlift.... except now you will have to pull the weight out of a "Deeper hole".

Supplement with rack deads from different heights as well.

I am sure there are some better videos and explanations of that.

Get in touch with Old Bull on this forum or Tonka.. they're an open text book of knowledge and practice in powerlifting !

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