Sheiko workouts

Discussion in 'Fitness & Nutrition' started by Cabbagekid-108, May 2, 2009.

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  1. Cabbagekid-108

    Cabbagekid-108 New Member

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    I ran across this a while back and i thought i'd share this info w/ the rest of you guys, reps are said then # of sets (5x1 = 5 reps 1 set). I tried only doing a bench kind of thing for a bit and my max for bench went up significantly. Never actually tried the full program but i hear its suggested that 95% of people start off with #29.. enjoy!

    #29
    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

    #37
    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 liftsTotal in a month: 1093 lifts


    CMS/MS 9-week Cycle
    There are two periods(plans): the training period and the competition period.
    Training period
    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 (Satturday)
    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



    Competition period:
    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

    Sheiko Bench
    1 week
    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
    2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
    4.Flat Dumbbell Flies 8Х5.
    5.Incline Sit-Ups 8Х5. Total: 92 lifts
    Wednesday
    1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
    75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
    2.Leg Extension 10Х5.
    3.Bench press locality (Lockaut) 3Х6.
    4.Parallel Bar Dips 6Х5.
    5.Tricep pressdown (with straght bar) 8Х5.
    6.Hyperextensions 8Х4. Total: 49 lifts
    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
    2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
    3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
    4.Pec Dec Flies 8Х5.
    5.Latisimus dorsi. 8Х5.
    6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts
    Satuday
    1.Incline Bench Press with Barbell 4Х6.
    2.Flat Dumbbell Bench Press 2Х6.
    3.Parallel Bar Dips 4Х6.
    4.Tricep pressdown (with straght bar) 10Х5.
    5.Goodmorning 6Х5.Total for the week: 213 lifts
    2 week
    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
    2.Leg Press 6Х5.
    3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
    4.Flat Dumbbell Flies 8Х5.
    5.Latisimus dorsi. 10Х5.
    6.Incline Sit-Ups 10Х5 Total: 49 lifts
    Wednesday
    1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
    80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
    65% 5Х1, 55% 7Х1 (53)
    2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
    3.Bench press locality (Lockaut) 3Х5.
    4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
    5.Hyperextensions 8Х4. Total: 83 lifts
    Friday
    1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
    2.Leg Extension 8Х5.
    3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
    4.Latisimus dorsi. 8Х5.
    5.Parallel Bar Dips 6Х5.
    6.Incline Sit-Ups 10Х4. Total: 70 lifts
    Satuday
    1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
    2.Bench press locality (Lockaut) 2Х5.
    3.Standig Barbell Curl 8Х4. бицепсы
    4.Hyperextensions 8Х4. Total: 36 lifts
    Total for the week: 238 lifts.
    3 week
    Monday
    1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
    2.Leg Extension 10Х5.
    3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
    4.Pec Dec Flies 10Х5.
    5.Triceps 10Х5.
    6.Incline Sit-Ups 10Х4. Total: 47 lifts
    Wednesday
    1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
    80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
    70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
    2.Barbell Lunges 5+5Х5.
    3.Bench press locality 3Х5.
    4.Latisimus dorsi. 8Х5.
    5.Hyperextensions 6Х4. Total: 52 lifts
    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
    2.Flat Dumbbell Flies 8Х5.
    3.Leg Press 5Х5.
    4. 8Х5.
    5.Incline Sit-Ups 10Х4. Total: 39 lifts
    Satuday
    1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
    2.Bench press locality 2Х6.
    3.Parallel Bar Dips 4Х6.
    4.Latisimus dorsi. 8Х5. Total: 00 lifts
    Total for the week:138 lifts.
    4 week

    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
    2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
    4.Latisimus dorsi 10Х5.
    5.Hyperextensions 8Х5. Total: 86 lifts
    Wednesday
    1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
    80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
    70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
    2.Bench press locality 2Х5.
    3.Pec Dec Flies 8Х5.
    4.Triceps 8Х5.
    5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts
    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
    2.Leg Extension 8Х5.
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
    4.Latisimus dorsi 8Х5.
    5.Seated Goodmornings 5Х5. Total: 60 lifts
    Satuday
    1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
    2.Flat Dumbbell Flies 10Х5.
    3.Parallel Bar Dips 4Х5.
    4.Tricep pressdown (with straght bar) 8Х5.
    5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
    Total for the week: 260 lifts.
     
  2. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    So how much did your bench move up?
     
  3. ralyks

    ralyks New Member

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    notreadingallthat.jpg
     
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    giantwalloftext.allthatshitbyyou.org



    not that I don't care, but fucking shit that's more like a math problem and less like a workout routine
     
  5. erok81

    erok81 All your canyons are belong to me!!

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    I've half wanted to try that bench one since my bench has always sucked.
     
  6. grimstone

    grimstone magic murda bag OT Supporter

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  7. Cabbagekid-108

    Cabbagekid-108 New Member

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    At the time i was repping 100-110lbs then i did just the bench part for about 3/4 weeks and i ended up repping somewhere around 135lbs. I'd say a decent increase..

    I'd say try it if you want your strength to go up a lot
     
  8. ralyks

    ralyks New Member

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    db or bb?

    Unless it was db, it was probably just noob gains.
     
  9. Cabbagekid-108

    Cabbagekid-108 New Member

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  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    sheiko to bench 135? awesome, where you wearing a shirt?
     
  11. knucks

    knucks Active Member

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    i never finished the program because of various reasons, but it waas hard
     
  12. Merck

    Merck New Member

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    ugh wall of text
     
  13. Cabbagekid-108

    Cabbagekid-108 New Member

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    Negative
     
  14. GTLifter

    GTLifter Banned

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    :rofl:
     
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