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
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THE PROVISIONAL MONTHLY PLAN – 1 |
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Week 1 Monday Bench 50% 5 reps x 1 set, 60% 4 reps x2, 70% 3 reps x2, 75% 3 reps x5 Squat – 50% 5×1, 60% 5×2, 70% 5×5 Bench – 50% 5×1, 60% 5×1, 70% 4×4 Flies – 10×5 Good mornings – 5×5 Wednesday Deadlift to knees – 50% 3×1, 60% 3×1, 70% 3×2, 75% 3×4 Incline Bench – 6×4 Dips – 5×5 Deadlift from pins – 55% 4×1, 65% 4×1, 75% 4×2, 85% 3×4 Lunges – 5×5 Abs – 10×3 Friday Bench 50% 5×1, 60% 5×1, 70% 4×1, 75% 3×2, 80% 2×2, 75% 3×2, 70% 4×1, 60% 6×1, 50% 8×1 Flies – 10×5 Squat – 50% 5×1, 60% 4×1, 70% 3×2, 75% 3×5 Good mornings – 5×5 Week 2 Monday Squat – 50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5 Bench – 50% 5×1, 60% 4×1, 70% 2×2, 80% 3×5 Flies – 10×5 Pushups – 10×5 Front squat – 45% 3×2, 55% 3×2, 60% 2×4 Good mornings – 5×5 Wednesday Deadlift to knees – 50% 3×1, 60% 3×1, 70% 3×2, 75% 2×4 Bench – 50% 6×1, 60% 6×2, 65% 6×4 Flies – 10×5 Deadlift from pins – 55% 4×1, 65% 4×1, 75% 4×2, 80% 4×4 Lunges – 5×5 Friday Squat – 50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5 Bench – 50% 5×1, 60% 4×1, 70% 3×2, 80% 2×2, 75% 3×1, 65% 5×1, 55% 7×1 Flies – 10×5 Squats – 50% 5×1, 60% 5×2, 70% 4×4 Good mornings – 5×5 Week 3 Monday Squat – 55% 5×1, 65% 4×1, 75% 3×2, 85% 2×4 Bench – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6 Flies – 10×5 Pushups – 10×5 Squats – 50% 3×1, 60% 3×1, 70% 3×1, 80% 3×4 Good mornings – 5×5 Wednesday Deadlift off box – 50% 3×2, 60% 3×2, 65% 3×4 Bench – 50% 5×1, 60% 4×1, 70% 3×2, 80% 2×3, 85% 2×2, 80% 3×2 Flies – 10×5 Deadlift from pins – 60% 4×1, 70% 4×2, 80% 3×2, 90% 2×3 Lunges – 5×5 Friday Squat – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6 Bench – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×7 Flies – 10×5 Military press – 4×5 Good mornings – 5×5 Week 4 Monday Squat – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×5 Bench – 55% 5×1, 65% 5×1, 75% 4×5 Flies – 10×5 Dips – 8×5 Front squats – 40% 5×2, 50% 4×2, 60% 3×3 Good mornings – 5×5 Wednesday Bench – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×2, 85% 2×3 Deadlift – 50% 3×1, 60% 3×1, 70% 3×2, 80% 3×2, 85% 2×3, 80% 2×3 Bench – 50% 5×1, 60% 5×1, 70% 5×4 Flies – 10×5 Friday Squats – 50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6 Bench – 50% 6×1, 60% 5×1, 70% 4×2, 80% 3×2, 85% 2×2, 80% 3×2, 70% 4×1, 60% 6×1, 50% 8×1 Flies – 10×5 Dips – 8×5 Good mornings – 5×5 Abs 10 x 3 |
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