Sheiko 29: The Beyond Limits Project

Layne Leg_Seminar_med

The use of power lifting and strength training techniques have gained tremendously popularity in natural bodybuilding and fitness circles in recent years.  Maximal and submaximal training (using 85-100% of 1-repetition maximum or 1RM) are used to increase strength, power and increase the effectiveness of hypertrophy training.  

The focus today is Sheiko, a Russian program that has been used by one of the most successful lifting regimes as discussed during our Leg Power Seminar with Layne Norton (shown above) during the Arnold Weekend.  We will start with the beginning program for athletes, Sheiko 29.  Note: Squat, Bench and Deadlift numbers are based on actual 1-rep maximum numbers.  

Boris Sheiko's First Book Chapters 1-4 for reference at www.EliteFTS.com

 Rich Squat_Jan_2012_smKatie Deadlift_sm

THE PROVISIONAL MONTHLY PLAN - 1

Week 1

Monday

Bench 50% 5 reps x 1 set, 60% 4 reps x2, 70% 3 reps x2, 75% 3 reps x5

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 10 x 3

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