Sheiko 4 Day Program 5l473z
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Overview 4q3b3c
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More details 26j3b
- Words: 8,930
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Enter your maxes here: Squat 180 Bench 150 Deadlift 220
Volume Calculations
These graphs show you volume vs intensity
Adaptation
Peparatory Period (4 day #1) 280
120
260
118
240
116
220
114
Lifts 200
112 Avg Wt
180
110
160
108
140
106 1
2
3
NL
4
Week
4 Day Prep 1 2 3 4 Total
Squat 52 49 56 62 219
Bench 105 78 126 121 430
Dead 61 32 75 65 233
NL 218 159 257 248 882
Avg Wt. 115 111 118 119 116
Squat 57.9% 57.2% 62.4% 62.7% 60.3%
Accumulation
Peparatory Period (4 day #2) 350
128 126
300 Lifts
124
250
122 120
200
118
150
116 1
2
3
4
Week
5
6
Avg Wt
NL
350
128 126
300 Lifts
124
250
122 120
200
Avg Wt
NL
118
150
116 1
2
3
4
5
6
Week
4 Day Prep2 1 2 3 4 5 6 Total
Squat 59 55 84 42 91 42 373
Bench 103 93 105 84 129 84 598
Dead 59 48 59 63 90 63 382
NL 221 196 248 189 310 189 1353
Avg Wt. 125 121 120 126 120 126 122
Squat 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Transmutation
Peparatory Period (4 day #3) 290
124
270
122
250
120
230
118
Lifts 210 190
116
170
114
150
Avg Wt
NL
112 1
2
3
4
5
Week 4 Day Prep3 1 2 3 4 5 Total
Squat 55 69 67 71 58 320
Realization
Bench 62 94 140 128 134 558
Dead 35 64 65 54 72 290
NL 152 227 272 253 264 1168
Avg Wt. 123 116 116 122 121 120
Squat 68.2% 65.2% 65.7% 68.5% 67.9% 67.0%
Competition Period (4 day comp) 130 125 120 115 Lifts
110 Avg Wt 105
NL
100 95 1
2
3
4
5
Week
4 Day Comp 1 2 3 4 5 Total
Squat 40 30 31 30 8 139
Bench 85 47 56 44 25 257
Dead 38 29 47 10 12 136
NL 163 106 134 84 45 532
Avg Wt. 122 122 127 113 109 121
Squat 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
These graphs show the type of loading
Squat (4 day #1) 25 20 15
5059
Lifts 10
6069
5 0 1
2
3
4
7079
Week
Bench 68.0% 67.7% 66.0% 68.6% 67.5%
Dead 66.9% 66.4% 69.6% 69.7% 68.5%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 6 20 0 0 44 57.9%
Week 2 21 4 6 10 0 41 57.2%
Week 3 21 7 14 10 0 52 62.4%
Week 4 23 7 6 20 0 56 62.7%
Month 83 24 46 40 0 193 60.3%
Squat (4 day #2) 70 60 50
5059
40 Lifts 30
6069
20 10
7079
0 1
2
3 Week
4
5
6
60 50
5059
40 Lifts 30
6069
20 10
7079
0 1
2
3
4
5
6
Week
Bench 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%
Dead 74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 10 9 32 8 0 59 66.4%
Week 2 13 11 9 22 0 55 69.1%
Week 3 14 13 49 8 0 84 66.1%
Week 4 10 8 6 18 0 42 67.6%
Week 5 14 13 64 0 0 91 66.2%
Week 6 15 13 26 18 0 72 67.6%
Squat (4 day #3) 50 40 50-59
30
60-69
Lifts 20
70-79
10
80-89 90+
0 1
2
3
4
5
Week
Bench 66.9% 65.6% 67.9% 70.4% 66.0% 67.5%
Dead 74.6% 63.9% 66.5% 73.5% 72.6% 69.7%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 13 11 17 14 0 55 68.2%
Week 2 15 13 26 10 5 69 65.2%
Week 3 10 39 3 15 0 67 65.7%
Week 4 10 9 36 16 0 71 68.5%
Week 5 13 11 18 16 0 58 67.9%
Cycle 61 83 100 71 5 320 67.0%
Squat (4 day comp) 20 15
50-
Squat (4 day comp) 20 15 Lifts
5059
10 5
6069
0
7079 1
2
3
4
5
Week 4 6 6 10 8 0 30 67.2%
Week 5 3 2 3 0 0 8 60.0%
Week
Bench 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%
Dead 70.7% 68.8% 69.5% 64.0% 62.5% 68.6%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 8 7 6 19 0 40 69.4%
Week 2 6 6 12 2 4 30 68.8%
Week 3 6 6 7 12 0 31 70.3%
Month 3
3 68.5%
Bench (4 day #1)
Deadlif
70
40
60 50
30
5059
40 Lifts 30
Lifts
6069
20 10
10
7079
0 1
2
3
20
0
4
1
2
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 15 16 62 12 0 105 68.0%
)
Week 2 Week 3 Week 4 12 21 19 25 52 44 21 36 20 17 14 32 3 3 6 78 126 121 67.7% 66.0% 68.6%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Month 67 137 139 75 12 430 67.5%
Bench (4 day #2)
De
80
7079 6
50
60
5059 6069
60
Lifts
5059
40 20
6069
0
7079 1
2
3 Week
4
5
6
40 Lifts
30 20 10 0 1
2
5059 6069
50
60 Lifts
7079
5059
40 20
6069
0
7079
6
1
2
3
4
5
40 Lifts
30 20 10 0
6
1
2
Week
Cycle 76 67 186 74 0 403 66.9%
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 17 18 36 32 0 103 69.7%
Week 2 Week 3 Week 4 18 21 16 15 19 14 25 45 12 29 20 35 6 0 7 93 105 84 70.6% 67.2% 72.6%
Week 5 35 28 36 30 0 129 65.5%
Week 6 19 17 72 10 0 118 72.6%
Cycle 126 111 226 156 13 632 69.3%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Bench (4 day #3)
Dead
80
70-79
40
60
50-59 60-69
50
Lifts
80-89 90+
5059
40 20
6069
0
7079 1
2
3
4
30 Lifts 20 10 0
5
1
2
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 15 12 17 18 0 62 66.9%
Week 2 Week 3 Week 4 20 28 19 17 27 18 50 34 61 2 51 24 5 0 6 94 140 128 65.6% 67.9% 70.4%
Week 5 24 22 76 12 0 134 66.0%
Cycle 106 96 238 107 11 558 67.5%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Bench (4 day comp)
Deadli
50
20
40 50-
50-
15
Bench (4 day comp)
Deadli
50
20
40 5059 6069
30 Lifts 20
6069
10
7079
15
5059 Lifts
5
7079
0 1
2
3
4
0
5
1
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 15 12 40 0 85 70.1%
Week 2 Week 3 Week 4 9 9 9 9 9 9 23 9 15 2 29 11 4 0 0 47 56 44 68.2% 70.6% 67.4%
Week 5 6 6 13 0 0 25 63.4%
10
Month 0 0 0 0 0 0 68.8%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
2
These graphs show the focus of the loa
Deadlift (4 day #1)
Lift Distribution
40
60% 50%
30 Lifts
5059
20 10
6069
0
7079 1
2
3
40% % Total Lifts
30% 20% 10% 0% 1
4
Week
Week
Week 1 12 17 26 6 0 61 66.9%
Week 2 6 6 20 0 0 32 66.4%
Week 3 9 13 37 16 0 75 69.6%
Week 4 9 12 29 9 6 65 69.7%
Month 36 48 112 31 6 233 68.5%
% of Lifts Week 1 Squat 21.0% Bench 50.0% Deadlift 29.0%
Lift Distrib
Deadlift (4 day #2) 60
50%
50
40% 5059
40 Lifts
2
30
6069
20 10
7079
0 1
2
3 Week
4
5
6
30% % Total Lifts 20% 10% 0% 1
2
50
40% 5059
40 Lifts
30
6069
20 10
30% % Total Lifts 20% 10%
7079
0 1
2
3
4
5
0% 1
6
2
Week
Week 1 3 9 14 33 0 59 74.8%
Week 2 9 9 30 0 0 48 66.0%
Week 3 6 10 27 16 0 59 70.0%
Week 4 9 12 17 17 0 55 69.0%
Week 5 14 14 50 12 0 90 69.2%
Week 6 13 19 33 10 0 75 69.0%
Deadlift (4 day #3)
Cycle 54 73 171 88 0 386 69.7%
% of Lifts Week 1 Squat 26.7% Bench 46.6% Deadlift 26.7%
Lift Distributio
50
60%
40
50% 5059
30 Lifts 20
6069
10
7079
0 1
2
3
4
40% % Total Lifts
30% 20% 10% 0% 1
5
W
Week
Week 1 3 6 14 6 6 35 74.6%
Week 2 8 11 22 18 5 64 63.9%
Week 3 11 11 43 0 0 65 66.5%
Week 4 7 10 9 22 6 54 73.5%
Week 5 9 12 29 15 7 72 72.6%
Cycle 38 50 117 61 24 290 69.7%
Deadlift (4 day comp)
% of Lifts Week 1 Squat 36.2% Bench 40.8% Deadlift 23.0%
Lift Distributio 60%
20 15
2
50% 50-
40%
Deadlift (4 day comp)
Lift Distributio
20
60% 50%
15 Lifts
5059
10 5
6069
0
7079 1
2
3
4
40% % Total Lifts
30% 20% 10% 0% 1
5
W
Week
Week 1 6 9 10 10 3 38 70.7%
Week 2 6 6 11 2 4 29 68.8%
Week 3 9 9 15 14 0 47 69.5%
2
Week 4 2 2 6 0 0 10 64.0%
Week 5 3 3 6 0 0 12 62.5%
Month 0 0 0 0 0 0 68.6%
% of Lifts Week 1 Squat 24.5% Bench 52.1% Deadlift 23.3%
aphs show the focus of the loading
t Distribution (4 day #1) 60% 50% 40%
tal Lifts
30%
Squat Deadlif t Bench
20% 10% 0% 1
2
3
4
Week
Week 2 Week 3 Week 4 27.2% 20.6% 23.1% 51.7% 49.8% 50.0% 21.2% 29.6% 26.9%
Month 22.5% 50.2% 27.2%
Lift Distribution (4 day #2) 50% 40% 30%
Squat Deadli ft Bench
tal Lifts 20% 10% 0% 1
2
3 Week
4
5
6
40% 30%
Squat Deadli ft Bench
tal Lifts 20% 10% 0% 1
2
3
4
5
6
Week
Week 2 Week 3 Week 4 Week 5 Week 6 28.1% 33.9% 23.2% 29.4% 27.2% 47.4% 42.3% 46.4% 41.6% 44.5% 24.5% 23.8% 30.4% 29.0% 28.3%
Lift Distribution (4 day #3)
tal Lifts
60% 50% 40% Squat Deadli ft Bench
30% 20% 10% 0% 1
2
3
4
5
Week
Week 2 Week 3 Week 4 Week 5 30.4% 24.6% 28.1% 22.0% 41.4% 51.5% 50.6% 50.8% 28.2% 23.9% 21.3% 27.3%
Cycle 27.4% 47.8% 24.8%
ift Distribution (4 day comp) 60% 50% 40%
Cycle 28.4% 44.5% 27.2%
ift Distribution (4 day comp)
tal Lifts
60% 50% 40% Squat Deadlif t Bench
30% 20% 10% 0% 1
2
3
4
5
Week
Week 2 Week 3 Week 4 Week 5 28.3% 23.1% 35.7% 17.8% 44.3% 41.8% 52.4% 55.6% 27.4% 35.1% 11.9% 26.7%
Month 100.0% 0.0% 0.0%
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Front squat Front squat Front squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest muscles 5 Abs
% 30% 40% 50% 50% 60% 70% 75% 55% 65% 75%
reps 4 4 4 5 4 3 2 3 3 2 8 10
3 day (Wednesday) % 1 Deadlift to knees w/2s pause 50% Deadlift to knees w/2s pause 60% Deadlift to knees w/2s pause 70% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% 3 Deadlift w/pause 5-7cm above knees 55% Deadlift w/pause 5-7cm above knees 65% Deadlift w/pause 5-7cm above knees 75% 4 Lat muscles 5 Good morning
reps 3 3 3 5 5 3 5 7 4 6 8 3 3 2
5 day (Friday) % 1 Bench press 50% Bench press 60% Bench press 70% Bench press 75% 2 Squat w/pause at half squat position o 50% Squat w/pause at half squat position o 60% Squat w/pause at half squat position o 70% 3 Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% 4 Chest muscles 5 Hyperextension
reps 5 4 3 3 3 3 3 3 3 3 2
6 day (Saturday) % 1 Deficit deadlift 50% Deficit deadlift 60% 2 Incline Bench press 3 Deadlift off boxes, bar is 5-7cm below 55% Deadlift off boxes, bar is 5-7cm below 65% Deadlift off boxes, bar is 5-7cm below 75% Deadlift off boxes, bar is 5-7cm below 85% 4 Dip (with weights) 5 Leg press (80-90% of squat 1RM) 6 Reverse hyperextension
reps 3 2 3 3 3 3 2
week 2 1 day (Monday) 1 Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 French press lying 4 Chest muscles 5 Hyperextension
% 50% 60% 70% 75% 80% 50% 60% 70% 80%
4 3
4 5
4 4
reps 5 4 3 3 2 5 4 3 2
reps 4 4 4 3 3 3 2 1
30% 40% 50% 60% 70% 80% 85% 90%
week 3 1 day (Monday) % 1 Front squat 40% Front squat 50% Front squat 55% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 80% Bench press 85% Bench press 80% 3 Squat w/pause at half squat position o 50% Squat w/pause at half squat position o 60% Squat w/pause at half squat position o 70% Squat w/pause at half squat position o 75% 4 Lat muscles 5 Goodmorning
5 4 4
4 sets 1 1 4 1 1 1 2 3
reps 4 3 3 3 3 2 1
reps 3 3 3 2 4 4 4 3 3 3 2
40% 45% 50% 55% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
5 5 4
5 4
4 3
4 4
6 8
6 day (Saturday) % 1 Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% Deadlift w/pause 5-7cm below knees 80% 2 Bench press 50% Bench press 60% Bench press 65% 3 Deadlift w/chains 50% Deadlift w/chains 60% Deadlift w/chains 70% Deadlift w/chains 75% 4 Leg press 5 Reverse hyperextension
reps 3 3 3 2 1 6 6 6 3 3 3 2
weight 110 132 154 165 75 90 98 110 132 154 165 5 4
sets 1 1 2 3 1 1 1 2 3 2 1 1 1 4 6 6 8
reps 5 4 3 2 5 4 3 2 3 3 3 2
weight 83 98 113 128 135 90 108 126 144 75 90 98
sets 1 1 1 4 1 1 4 1 1 1 4
reps 3 3 3 3 5 4 3 3 2 3 3 3 3 3
5 day (Friday) % 1 Bench press 50% Bench press 60% Bench press 70% Bench press 80% 2 Squat 50% Squat 60% Squat 70% Squat 80% 3 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea70% Bench press w/chains plus 8-10 kg to ea75% 4 Delts 5 Abs
weight 110 132 154 165 75 90 105 105 105 105 105 105 132 154 176
sets 1 1 1 2 3 1 1 1 5 1 1 4 8 4
reps 3 3 2 3 3 3 3 2 1 3 3 3 2 1
weight 72 90 99 75 90 105 120 128 120 90 108 126 135
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 10
3 day (Wednesday) % 1 Deficit deadlift 50% Deficit deadlift 60% Deficit deadlift 70% 2 Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% Board bench press 90% Board bench press 95% 3 Deadlift off boxes, 5-7cm below knees 60% Deadlift off boxes, 5-7cm below knees 70% Deadlift off boxes, 5-7cm below knees 80% Deadlift off boxes, 5-7cm below knees 90% Deadlift off boxes, 5-7cm below knees 95% 4 Chest muscles 5 French press
weight 75 90 98 110 132 154 165
sets 1 1 3 1 1 1 2 2 2 1 1 1 4 6 5
6 day (Saturday) % 1 Deadlift w/pause 5-7cm above knees 50% Deadlift w/pause 5-7cm above knees 60% Deadlift w/pause 5-7cm above knees 70% Deadlift w/pause 5-7cm above knees 75% 2 Bench press with middle grip 50% Bench press with middle grip 60% Bench press with middle grip 65% 3 Deadlift w/ chains 50% Deadlift w/ chains 60% Deadlift w/ chains 70% Deadlift w/ chains 75% 4 Triceps 5 Reverse hyperextension
%
5 4 5
6 4 8
reps 3 3 3 2 1 5 4 3 2 4 4 4
weight 54 72 90 90 105 120 128 135
sets 1 1 4 1 1 2 3
reps 4 4 3 5 4 3 2 1 2 3 3 3 2
5 day (Friday) % 1 Board bench press 55% Board bench press 65% Board bench press 75% Board bench press 85% Board bench press 90% 2 Squat 50% Squat 60% Squat 70% Squat 80% 3 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea65% 4 Lat muscles 5 Goodmorning seated
weight 75 90 105 110 132 154 165 5 5
8
reps 3 3 3 2 5 5 3 7 4 8 2 6 4 4 4
weight 90 108 126 135 144 75 90 105 120
sets 1 1 5 1 1 1 5 6 6
3 day (Wednesday) % 1 Deadlift to knees with 2 sec pause 50% Deadlift to knees with 2 sec pause 60% Deadlift to knees with 2 sec pause 70% Deadlift to knees with 2 sec pause 75% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% 3 Deadlift off boxes, bar is 5-7cm below 60% Deadlift off boxes, bar is 5-7cm below 70% Deadlift off boxes, bar is 5-7cm below 80% 4 Chest muscles 5 Abs
121 143 165 187
sets 1 1 1 1 5 1 1 1 5
6 8 5
6 day (Saturday) % 1 Bench press narrow grip 50% Bench press narrow grip 60% Bench press narrow grip 65% 2 Deadlift w/chains, 8-10kg each side plu 50% Deadlift w/chains, 8-10kg each side plu 60% Deadlift w/chains, 8-10kg each side plu 70% Deadlift w/chains, 8-10kg each side plu 75% 3 Dumbbells press 4 Leg press 5 Reverse hyperextension
weight 110 132
5 5 4
6 8 8
%
weight 75 90 105 113 90 108 126 90 105 120 128
sets 1 4 5 1 1 2 3 4 5 8
5 day (Friday) 1 Front squat Front squat Front squat 2 Board bench press Board bench press Board bench press Board bench press Board bench press 3 Dips (with weights) 4 Lat muscles 5 Good morning
weight 110 132 154 75 90 105 105 105 105 105 105 121 143 165
sets 1 1 1 4 1 1 4 1 1 2 3 8 8
reps 3 3 3 3 3 3 2
weight 54 72 90 75 90 105 113 99 117 135
sets 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 5
3 day (Wednesday) % 1 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea70% 2 Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% 3 Delts 4 Leg extension (1 sec pause every rep at the top) 5 Abs
week 4 1 day (Monday) 1 Front squat Front squat Front squat Front squat 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Squat Squat Squat Squat 4 Dip 5 Lat muscles 6 Hyperextension
sets 1 1 3 1 1 1 4 1 1 4
weight 72 81 90 99 75 90 105 120 128 120 90 108 126 144 5 4 4
sets 1 1 4 1 1 1 1 2 2 1 1 2 2 2 8 6
weight 110 132 154 90 105 120 128 135 143 132 154 176 198 209 4 5
sets 1 1 1 4 1 1 1 4 1 1 1 4 6 10
weight 75 90 105 120 90 108 126 144 75 90 105 113 4 3
sets 1 1 1 2 3 1 1 4 1 1 1 4 5 8
weight 110 132 154 165 176 75 90 98 110 132 154 165 5 4
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 70% 70% 70% 70% 70% 60% 70% 80% 85%
reps 5 4 3 3 5 5 3 7 4 8 2 5 3 3 3 2 8 8
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 2 3 4 3
weight 75 90 105 120 90 108 126 126 126 126 126 126 90 105 120 128
3 day (Wednesday) 1 Deficit deadlift Deficit deadlift Deficit deadlift 2 Bench press with chains Bench press with chains Bench press with chains Bench press with chains 3 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 4 Lat Muscles 5 Dips 6 Goodmorning
% 50% 60% 70% 50% 60% 70% 75% 60% 70% 80% 85%
reps 3 3 2 3 3 3 2 3 3 3 3 6 5 5
sets 1 1 4 1 1 1 4 1 1 2 3 5 5 5
weight 110 132 154 75 90 105 113 132 154 176 187
5 day (Friday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Abs
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 2 5 4 3 2 4 4 4 6 10
sets 1 1 1 4 1 1 1 4 1 1 4 5 3
weight 83 98 113 128 90 108 126 144 75 90 105
6 day (Saturday) 1 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 2 Incline Shoulder Press 3 Delts 4 Lat Muscles 5 Hyperextension
% 60% 70% 80% 85%
reps 3 3 3 3 3 6 6 8
sets 1 1 2 4 5 4 5 4
weight 132 154 176 187
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70% 75%
reps 5 4 3 2 5 4 3 2 3 3 3 2 8 5
sets 1 1 1 4 1 1 1 4 1 1 1 4 5 5
weight 75 90 105 120 90 108 126 144 75 90 105 113
3 day (Wednesday) 1 Deadlift to knees Deadlift to knees Deadlift to knees 2 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 3 Deadlift w/chains Deadlift w/chains Deadlift w/chains Deadlift w/chains 4 Triceps 5 Abs
% 50% 60% 70% 55% 65% 75% 85% 90% 50% 60% 70% 75%
reps 3 3 2 5 4 4 3 2 3 3 3 2 6 10
sets 1 1 4 1 1 2 2 3 1 1 1 4 5 4
weight 110 132 154 83 98 113 128 135 110 132 154 165
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat Squat 4 Chest Muscle 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 3 3 3 2 6 8
sets 1 1 1 4 1 1 1 5 1 1 1 3 5 4
weight 99 117 135 153 75 90 105 120 90 108 126 144
6 day (Saturday) 1 Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a 2 Incline shoulder press 3 Dips 4 Lat Muscles
% 50% 60% 70% 75%
reps 3 3 3 2 3 5 6
sets 1 1 1 4 5 5 5
weight 110 132 154 165
% 55% 65% 75% 85% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70% 80%
reps 5 4 3 2 5 5 3 7 4 8 2 6 3 3 3 2 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 1 4 4 5
weight 83 98 113 128 90 108 126 126 126 126 126 126 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press Bench press 3 Deadlift from boxes bar is 5cm Deadlift from boxes bar is 5cm Deadlift from boxes bar is 5cm 4 Triceps 5 Abs
% 50% 60% 70% 50% 60% 70% 75% 80% 60% 70% 80%
reps 3 3 2 6 5 4 3 2 4 4 4 6 10
sets 1 1 4 1 1 1 1 2 1 1 4 5 3
weight 110 132 154 75 90 105 113 120 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press w/chains Bench press w/chains Bench press w/chains 3 Squat Squat Squat 4 Lat Muscles 5 Hyperextension
% 50% 60% 70% 80% 50% 60% 70% 50% 60% 70%
reps 5 4 3 2 4 4 4 4 4 4 6 8
sets 1 1 1 4 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 90 108 126
6 day (Saturday) 1 1 + 1/2 (x2) Deadlift 2 + 1/2 (x2) Deadlift 3 + 1/2 (x2) Deadlift 4 + 1/2 (x2) Deadlift 2 Close Grip Bench Press Close Grip Bench Press Close Grip Bench Press 3 Delts 4 Triceps 5 Reverse Hyperextension
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 3 3 3 3 3 6 6 8
sets 1 1 1 4 1 1 4 5 5 4
weight 110 132 154 165 75 90 105
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 6 5 5
sets 1 1 1 5 1 1 1 5 5 5 5
weight 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above 2 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 3 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 4 Triceps 5 Lat Muscles 6 Abs
% 50% 60% 70% 80% 55% 65% 75% 85% 90% 95% 50% 60% 70% 75%
reps 3 3 3 2 3 3 3 3 2 1 3 3 3 2 6 6 8
sets 1 1 1 4 1 1 1 2 2 3 1 1 1 4 5 5 4
weight 110 132 154 176 83 98 113 128 135 143 110 132 154 165
5 day (Friday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 3 3 3 2 6 8
sets 1 1 1 4 1 1 1 4 1 1 1 3 5 4
weight 83 98 113 128 90 108 126 144 75 90 105 120
6 day (Saturday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Incline Shoulder Press 3 Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm 5 Lat Muscles 6 Leg Press
% 50% 60% 70%
reps 3 3 2 3 3 3 3 2 6 5
sets 1 1 4 5 1 1 1 3 5 5
weight 110 132 154
% 50% 60% 70% 80% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70%
reps 5 4 3 3 5 5 3 5 7 4 6 8 4 4 4 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4 5 5
weight 75 90 105 120 90 108 126 126 126 126 126 126 75 90 105
3 day (Wednesday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench press Bench press Bench press Bench press 3 Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm 4 Triceps 5 Hyperextension
% 50% 60% 70% 50% 60% 70% 80% 55% 65% 75% 85%
reps 4 4 4 5 4 3 2 3 3 3 3 6 8
sets 1 1 4 1 1 1 5 1 1 1 4 5 4
weight 110 132 154 75 90 105 120 121 143 165 187
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest Muscles 5 Abs
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 50% 60% 70%
reps 5 4 3 3 6 5 4 3 2 1 2 3 4 5 6 7 8 4 4 4 6 10
sets 1 1 1 4 1 1 1 1 2 2 1 1 1 1 1 1 1 1 1 4 5 3
weight 90 108 126 135 75 90 105 113 120 128 120 113 105 98 90 83 75 90 108 126
6 day (Saturday) 1 Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k 2 DB Bench press 3 Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b 4 Lat Muscles 5 Hyperextension
% 50% 60% 70% 75%
reps 3 3 3 2 6 4 4 4 4 6 8
sets 1 1 1 4 5 1 1 1 4 5 4
weight 110 132 154 165
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 6 8
sets 1 1 1 5 1 1 1 5 5 4
weight 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 Deadlift Deadlift Deadlift Deadlift 4 Delts 5 Lat Muscles
% 50% 60% 65% 50% 60% 70% 70% 70% 70% 70% 70% 70% 50% 60% 70% 80%
reps 4 4 3 5 5 3 6 4 7 2 8 5 3 3 3 2 6 8
sets 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 5 5 4
weight 110 132 143 75 90 105 105 105 105 105 105 105 110 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 70%
reps 5 4 3 2 5 4 3 3 5 5 5 8 8
sets 1 1 1 4 1 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 113 90 108 126
6 day (Saturday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench press Bench press Bench press 3 Deadlift w/chains Deadlift w/chains Deadlift w/chains Deadlift w/chains 4 Dip 5 Lat Muscles 6 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 70% 75%
reps 3 3 3 3 4 4 4 3 3 3 3 4 6 8
sets 1 1 1 4 1 1 4 1 1 1 4 5 5 4
weight 110 132 154 165 75 90 105 110 132 154 165
week 2 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press w/chains Bench press w/chains Bench press w/chains Bench press w/chains 4 Chest Muscles 5 Good morning
week 3 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Good Morning
week 4 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Dips 5 Good Morning
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Good morning
week 6 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
60% 70% 80% 85%
50% 60% 70% 75%
132 154 176 187
110 132 154 165
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 4 Squat Squat Squat Squat 3 Chest Muscles 5 Goodmorning
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 3 3 3 2 6 5
sets 1 1 1 3 1 1 1 4 1 1 1 4 4 5
weight 99 117 135 153 75 90 105 120 90 108 126 144
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 3 Triceps 4 Lat Muscles 5 Abs
% 50% 60% 70% 80% 85% 80% 65% 75% 85% 90%
reps 5 4 3 2 1 2 3 3 3 2 6 6 8
sets 1 1 1 2 2 2 1 1 2 3 5 5 4
weight 75 90 105 120 128 120 143 165 187 198
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Dips 5 Goodmorning
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 5 4 3 2 5 4 3 2 6 5 5
sets 1 1 1 4 1 1 1 4 5 5 5
weight 90 108 126 135 75 90 105 113
%
reps 3 3 3 3 2 6 8
sets 5 1 1 1 4 4 4
weight
% 50% 60% 70% 80% 90% 95% 100%-105% 50% 60% 70% 75%
reps 5 4 3 2 1 1 1 5 4 3 2 5 8
sets 1 1 1 1 1 1 2-3 1 1 1 3 3 4
weight 90 108 126 144 162 171 180-189 75 90 105 113
% 50% 60% 70% 80% 90% 95% 100%-105% 50% 60% 70% 80% 90% 95% 100%-105%
reps 5 4 3 2 1 1 1 5 4 3 2 1 1 1 6 6
sets 1 1 1 1 1 1 2-3 1 1 1 1 1 1 2-3 4 4
weight 75 90 105 120 135 143 150-157,5 75 90 105 120 135 143 220-231
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 4 Squat Squat Squat 3 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 70%
reps 5 4 3 2 5 4 3 3 5 5 5 8 8
sets 1 1 1 4 1 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 113 90 108 126
6 day (Saturday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench Press Bench Press Bench Press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Dips 5 Lat Muscles 6 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 60% 70% 80%
reps 3 3 3 3 5 5 5 4 4 4 4 6 8
sets 1 1 1 4 1 1 4 1 1 4 5 5 4
weight 110 132 154 165 75 90 105 132 154 176
% 50% 60% 70% 80% 50% 60% 70% 80% 60% 70% 80%
reps 5 4 3 3 5 4 3 3 4 4 4 6 5
sets 1 1 1 4 1 1 1 5 1 1 4 4 5
weight 75 90 105 120 90 108 126 144 90 105 120
3 day (Wednesday) 1 Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1 + 1/2 (x2) Deadlift, alternating 4 Triceps 5 Lat Muscles 6 Abs
% 50% 60% 70% 50% 60% 70% 80% 85% 80% 70% 60% 50% 50% 60% 70% 75%
reps 4 4 4 5 4 3 3 2 3 5 7 9 4 4 4 3 6 6 10
sets 1 1 4 1 1 1 2 2 1 1 1 1 1 1 1 4 5 5 4
weight 110 132 154 75 90 105 120 128 120 105 90 75 110 132 154 165
5 day (Friday) 1 Squat Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Dips 4 Chest Muscles 5 Hyperextension
% 50% 60% 65% 65% 65% 65% 65% 65% 50% 60% 70% 80%
reps 5 5 3 7 4 8 2 6 5 4 3 2 4 6 8
sets 1 1 1 1 1 1 1 1 1 1 1 5 5 4 4
weight 90 108 117 117 117 117 117 117 75 90 105 120
6 day (Saturday) 1 Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees 2 Bench press w/chains Bench press w/chains Bench press w/chains 3 Goodmorning 4 Leg Press
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 3 2 4 4 4 5 6
sets 1 1 1 4 1 1 4 5 5
weight 110 132 154 165 75 90 105
% 55% 65% 75% 85% 90% 50% 60% 70% 80% 85% 80% 50% 60% 70%
reps 3 3 3 3 2 5 4 3 3 2 3 4 4 4 6 10
sets 1 1 1 2 3 1 1 1 2 2 2 1 1 5 4 3
weight 83 98 113 128 135 90 108 126 144 153 144 75 90 105
3 day (Wednesday) 1 Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Lat Muscles 5 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 80% 65% 75% 85% 95%
reps 3 3 3 2 5 4 3 3 2 3 3 3 3 2 6 5
sets 1 1 1 4 1 1 1 2 3 2 1 1 2 3 5 5
weight 110 132 154 176 75 90 105 120 128 120 143 165 187 209
5 day (Friday) 1 Bench press w/chains Bench press w/chains Bench press w/chains Bench press w/chains 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Dips
% 50% 60% 70% 75% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70% 75%
reps 3 3 3 3 5 5 3 5 7 4 6 8 4 4 4 4 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 1 4 5 5
weight 75 90 105 113 90 108 126 126 126 126 126 126 75 90 105 113
6 day (Saturday) 1 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1 + 1/2 (x2) Deadlift, alternating 1 + 1/2 Deadlift, alternating 2 Incline shoulder press 3 Lat Muscles 4 Hyperextension
% 50% 60% 70% 80%
reps 4 4 3 2 3 6 8
sets 1 1 1 4 5 5 4
weight 110 132 154 176
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 3 5 4 3 2 4 4 4 6 5
sets 1 1 1 4 1 1 1 4 1 1 4 4 5
weight 75 90 105 120 90 108 126 144 75 90 105
3 day (Wednesday) 1 Deficit deadlift Deficit deadlift Deficit deadlift Deficit deadlift 2 Bench press Bench press Bench press Bench press 3 Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees 4 Triceps 5 Goodmorning
% 50% 60% 65% 70% 50% 60% 70% 75% 70% 80% 90% 95%
reps 3 3 3 2 5 4 3 2 3 3 2 1 6 5
sets 1 1 1 4 1 1 1 4 1 1 2 3 5 4
weight 110 132 143 154 75 90 105 113 154 176 198 209
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press 4 Squat Squat Squat 3 Chest Muscles 5 Lat Muscles
% 50% 60% 70% 80% 50% 60% 70% 55% 65% 75%
reps 5 4 3 2 6 6 6 3 3 3 6 6
sets 1 1 1 4 1 1 5 1 1 4 5 5
weight 90 108 126 144 75 90 105 99 117 135
6 day (Saturday) 1 Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause 2 Close Grip Bench Press Close Grip Bench Press Close Grip Bench Press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Dips 5 Triceps
% 50% 60% 70% 75% 50% 60% 70% 55% 65% 75% 85%
reps 3 3 3 3 4 4 4 3 3 3 3 5 6
sets 1 1 1 4 1 1 4 1 1 1 4 5 5
weight 110 132 154 165 75 90 105 121 143 165 187
6 day (Saturday) 1 Incline shoulder press 2 Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees 2 Lat Muscles 4 Hyperextension week 2 1 day (Monday) 1 Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension 3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 3 Delts 4 Lat Muscles
week 3 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Goodmorning
week 4 1 day (Monday) 1 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 2 Squat Squat Squat Squat Squat Squat 3 Decline Bench Press Decline Bench Press Decline Bench Press 4 Chest Muscles 5 Abs
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Goodmorning
50% 60% 70% 75%
110 132 154 165
Sheiko Competition Period for Class 1 & CMS
week 1 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 5 4 3 2 8 8
sets 1 1 1 3 1 1 1 4 1 1 1 4 4 4
weight 83 98 113 128 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press 3 Deadlift of boxes, Deadlift of boxes, Deadlift of boxes, Deadlift of boxes, 4 Lat Muscles 5 Abs
% 50% 60% 70% 50% 60% 70% 80% 60% 70% 80% 90%
reps 3 3 2 5 4 3 3 3 3 2 1 6 8
sets 1 1 2 1 1 1 4 1 1 2 3 4 4
weight 110 132 154 75 90 105 120 132 154 176 198
5 day (Friday) 1 Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Triceps 5 Goodmorning
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 85% 80%
reps 3 3 3 2 1 3 3 3 2 2 2 6 6 5
sets 1 1 1 2 3 1 1 1 2 3 2 4 4 4
weight 90 108 126 144 153 75 90 105 120 128 120
6 day (Saturday) % 1 Incline Shoulder press 2 Deadlift off boxes 55% Deadlift off boxes 65% Deadlift off boxes 75% Deadlift off boxes 85% 3 Delts 4 Lat Muscles 5 Reverse Hyperextension
reps 3 3 3 3 2 6 6 8
sets 5 1 1 1 3 4 4 4
weight
week 2 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 3 2 3 3 3 2 6 8
sets 1 1 1 3 1 1 1 3 4 3
weight 90 108 126 135 75 90 105 113
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 3 Triceps 4 Abs
% 50% 60% 70% 80% 90% 95% 100% 50% 60% 70% 80% 90% 95% 100%
reps 3 3 3 2 1 1 1 3 3 2 2 1 1 1 6 8
sets 1 1 1 1 1 1 1-2 1 1 1 1 1 1 1-2 4 3
weight 75 90 105 120 135 143 150 110 132 154 176 198 209 220
5 day (Friday) 1 Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Goodmorning
% 50% 60% 70% 80% 90% 95% 100% 50% 60% 70% 75%
reps 3 3 3 2 1 1 1 3 3 3 2 6 4
sets 1 1 1 1 1 1 1-2 1 1 1 4 4 4
weight 90 108 126 144 162 171 180 75 90 105 113
%
reps 5 3 3 3 2 6 4
sets 5 1 1 1 3 4 4
weight
% 55% 65% 75% 85% 50% 60% 70% 80%
reps 3 3 2 1 3 3 3 3 6 8
sets 1 1 2 4 1 1 1 4 4 4
weight 99 117 135 153 75 90 105 120
3 day (Wednesday) 1 Deadlift up to kne Deadlift up to kne Deadlift up to kne Deadlift up to kne 2 Bench press Bench press Bench press Bench press Bench press 3 Deadlift Deadlift Deadlift Deadlift 4 Lat Muscles 5 Abs
% 50% 60% 70% 75% 50% 60% 70% 80% 85% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 2 1 3 3 3 2 6 8
sets 1 1 1 3 1 1 1 2 3 1 1 1 4 4 3
weight 110 132 154 165 75 90 105 120 128 110 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Delts 4 Triceps 5 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 2 6 6 4
sets 1 1 1 4 1 1 1 5 4 4 4
weight 90 108 126 144 75 90 105 120
6 day (Saturday) % 1 Incline Shoulder Press 2 Deadlift off boxes 55% Deadlift off boxes 65% Deadlift off boxes 75% Deadlift off boxes 85% 3 Lat Muscles 4 Reverse Hyperextension
reps 3 3 3 3 2 6 8
sets 5 1 1 1 3 4 4
weight
week 4 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
reps 3 3 3 2 3 3 3 2 1 6 4
sets 1 1 1 4 1 1 1 2 3 4 4
weight 90 108 126 144 75 90 105 120 128
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift 3 Lat Muscles 4 Abs
% 50% 60% 70% 80% 50% 60% 70%
reps 3 3 3 2 2 2 2 6 8
sets 1 1 1 2 1 1 3 3 3
weight 75 90 105 120 110 132 154
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 2 1 3 3 3 2 6
sets 1 1 2 3 1 1 1 3 3
weight 90 108 126 135 75 90 105 113
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift 3 Abs
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 2 1 3 3 2 8
sets 1 1 2 3 1 1 3 3
weight 75 90 105 113 110 132 154
3 day (Wednesday) 1 Squat Squat Squat 2 Bench press Bench press Bench press
% 50% 60% 70% 50% 60% 70%
reps 3 2 1 3 3 2
sets 1 1 3 1 1 3
weight 90 108 126 75 90 105
6 day (Saturday) 1 DB Bench Press 2 Deadlift up to kne Deadlift up to kne Deadlift up to kne Deadlift up to kne 3 Lat Muscles 4 Dips week 3 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
50% 60% 70% 75%
121 143 165 187
110 132 154 165
121 143 165 187
6 day (Saturday) Rest
5-6-7 day Competition
Volume Calculations
These graphs show you volume vs intensity
Adaptation
Peparatory Period (4 day #1) 280
120
260
118
240
116
220
114
Lifts 200
112 Avg Wt
180
110
160
108
140
106 1
2
3
NL
4
Week
4 Day Prep 1 2 3 4 Total
Squat 52 49 56 62 219
Bench 105 78 126 121 430
Dead 61 32 75 65 233
NL 218 159 257 248 882
Avg Wt. 115 111 118 119 116
Squat 57.9% 57.2% 62.4% 62.7% 60.3%
Accumulation
Peparatory Period (4 day #2) 350
128 126
300 Lifts
124
250
122 120
200
118
150
116 1
2
3
4
Week
5
6
Avg Wt
NL
350
128 126
300 Lifts
124
250
122 120
200
Avg Wt
NL
118
150
116 1
2
3
4
5
6
Week
4 Day Prep2 1 2 3 4 5 6 Total
Squat 59 55 84 42 91 42 373
Bench 103 93 105 84 129 84 598
Dead 59 48 59 63 90 63 382
NL 221 196 248 189 310 189 1353
Avg Wt. 125 121 120 126 120 126 122
Squat 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Transmutation
Peparatory Period (4 day #3) 290
124
270
122
250
120
230
118
Lifts 210 190
116
170
114
150
Avg Wt
NL
112 1
2
3
4
5
Week 4 Day Prep3 1 2 3 4 5 Total
Squat 55 69 67 71 58 320
Realization
Bench 62 94 140 128 134 558
Dead 35 64 65 54 72 290
NL 152 227 272 253 264 1168
Avg Wt. 123 116 116 122 121 120
Squat 68.2% 65.2% 65.7% 68.5% 67.9% 67.0%
Competition Period (4 day comp) 130 125 120 115 Lifts
110 Avg Wt 105
NL
100 95 1
2
3
4
5
Week
4 Day Comp 1 2 3 4 5 Total
Squat 40 30 31 30 8 139
Bench 85 47 56 44 25 257
Dead 38 29 47 10 12 136
NL 163 106 134 84 45 532
Avg Wt. 122 122 127 113 109 121
Squat 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
These graphs show the type of loading
Squat (4 day #1) 25 20 15
5059
Lifts 10
6069
5 0 1
2
3
4
7079
Week
Bench 68.0% 67.7% 66.0% 68.6% 67.5%
Dead 66.9% 66.4% 69.6% 69.7% 68.5%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 6 20 0 0 44 57.9%
Week 2 21 4 6 10 0 41 57.2%
Week 3 21 7 14 10 0 52 62.4%
Week 4 23 7 6 20 0 56 62.7%
Month 83 24 46 40 0 193 60.3%
Squat (4 day #2) 70 60 50
5059
40 Lifts 30
6069
20 10
7079
0 1
2
3 Week
4
5
6
60 50
5059
40 Lifts 30
6069
20 10
7079
0 1
2
3
4
5
6
Week
Bench 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%
Dead 74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 10 9 32 8 0 59 66.4%
Week 2 13 11 9 22 0 55 69.1%
Week 3 14 13 49 8 0 84 66.1%
Week 4 10 8 6 18 0 42 67.6%
Week 5 14 13 64 0 0 91 66.2%
Week 6 15 13 26 18 0 72 67.6%
Squat (4 day #3) 50 40 50-59
30
60-69
Lifts 20
70-79
10
80-89 90+
0 1
2
3
4
5
Week
Bench 66.9% 65.6% 67.9% 70.4% 66.0% 67.5%
Dead 74.6% 63.9% 66.5% 73.5% 72.6% 69.7%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 13 11 17 14 0 55 68.2%
Week 2 15 13 26 10 5 69 65.2%
Week 3 10 39 3 15 0 67 65.7%
Week 4 10 9 36 16 0 71 68.5%
Week 5 13 11 18 16 0 58 67.9%
Cycle 61 83 100 71 5 320 67.0%
Squat (4 day comp) 20 15
50-
Squat (4 day comp) 20 15 Lifts
5059
10 5
6069
0
7079 1
2
3
4
5
Week 4 6 6 10 8 0 30 67.2%
Week 5 3 2 3 0 0 8 60.0%
Week
Bench 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%
Dead 70.7% 68.8% 69.5% 64.0% 62.5% 68.6%
Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 8 7 6 19 0 40 69.4%
Week 2 6 6 12 2 4 30 68.8%
Week 3 6 6 7 12 0 31 70.3%
Month 3
3 68.5%
Bench (4 day #1)
Deadlif
70
40
60 50
30
5059
40 Lifts 30
Lifts
6069
20 10
10
7079
0 1
2
3
20
0
4
1
2
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 15 16 62 12 0 105 68.0%
)
Week 2 Week 3 Week 4 12 21 19 25 52 44 21 36 20 17 14 32 3 3 6 78 126 121 67.7% 66.0% 68.6%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Month 67 137 139 75 12 430 67.5%
Bench (4 day #2)
De
80
7079 6
50
60
5059 6069
60
Lifts
5059
40 20
6069
0
7079 1
2
3 Week
4
5
6
40 Lifts
30 20 10 0 1
2
5059 6069
50
60 Lifts
7079
5059
40 20
6069
0
7079
6
1
2
3
4
5
40 Lifts
30 20 10 0
6
1
2
Week
Cycle 76 67 186 74 0 403 66.9%
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 17 18 36 32 0 103 69.7%
Week 2 Week 3 Week 4 18 21 16 15 19 14 25 45 12 29 20 35 6 0 7 93 105 84 70.6% 67.2% 72.6%
Week 5 35 28 36 30 0 129 65.5%
Week 6 19 17 72 10 0 118 72.6%
Cycle 126 111 226 156 13 632 69.3%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Bench (4 day #3)
Dead
80
70-79
40
60
50-59 60-69
50
Lifts
80-89 90+
5059
40 20
6069
0
7079 1
2
3
4
30 Lifts 20 10 0
5
1
2
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 15 12 17 18 0 62 66.9%
Week 2 Week 3 Week 4 20 28 19 17 27 18 50 34 61 2 51 24 5 0 6 94 140 128 65.6% 67.9% 70.4%
Week 5 24 22 76 12 0 134 66.0%
Cycle 106 96 238 107 11 558 67.5%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Bench (4 day comp)
Deadli
50
20
40 50-
50-
15
Bench (4 day comp)
Deadli
50
20
40 5059 6069
30 Lifts 20
6069
10
7079
15
5059 Lifts
5
7079
0 1
2
3
4
0
5
1
Week
Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
Week 1 18 15 12 40 0 85 70.1%
Week 2 Week 3 Week 4 9 9 9 9 9 9 23 9 15 2 29 11 4 0 0 47 56 44 68.2% 70.6% 67.4%
Week 5 6 6 13 0 0 25 63.4%
10
Month 0 0 0 0 0 0 68.8%
Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.
2
These graphs show the focus of the loa
Deadlift (4 day #1)
Lift Distribution
40
60% 50%
30 Lifts
5059
20 10
6069
0
7079 1
2
3
40% % Total Lifts
30% 20% 10% 0% 1
4
Week
Week
Week 1 12 17 26 6 0 61 66.9%
Week 2 6 6 20 0 0 32 66.4%
Week 3 9 13 37 16 0 75 69.6%
Week 4 9 12 29 9 6 65 69.7%
Month 36 48 112 31 6 233 68.5%
% of Lifts Week 1 Squat 21.0% Bench 50.0% Deadlift 29.0%
Lift Distrib
Deadlift (4 day #2) 60
50%
50
40% 5059
40 Lifts
2
30
6069
20 10
7079
0 1
2
3 Week
4
5
6
30% % Total Lifts 20% 10% 0% 1
2
50
40% 5059
40 Lifts
30
6069
20 10
30% % Total Lifts 20% 10%
7079
0 1
2
3
4
5
0% 1
6
2
Week
Week 1 3 9 14 33 0 59 74.8%
Week 2 9 9 30 0 0 48 66.0%
Week 3 6 10 27 16 0 59 70.0%
Week 4 9 12 17 17 0 55 69.0%
Week 5 14 14 50 12 0 90 69.2%
Week 6 13 19 33 10 0 75 69.0%
Deadlift (4 day #3)
Cycle 54 73 171 88 0 386 69.7%
% of Lifts Week 1 Squat 26.7% Bench 46.6% Deadlift 26.7%
Lift Distributio
50
60%
40
50% 5059
30 Lifts 20
6069
10
7079
0 1
2
3
4
40% % Total Lifts
30% 20% 10% 0% 1
5
W
Week
Week 1 3 6 14 6 6 35 74.6%
Week 2 8 11 22 18 5 64 63.9%
Week 3 11 11 43 0 0 65 66.5%
Week 4 7 10 9 22 6 54 73.5%
Week 5 9 12 29 15 7 72 72.6%
Cycle 38 50 117 61 24 290 69.7%
Deadlift (4 day comp)
% of Lifts Week 1 Squat 36.2% Bench 40.8% Deadlift 23.0%
Lift Distributio 60%
20 15
2
50% 50-
40%
Deadlift (4 day comp)
Lift Distributio
20
60% 50%
15 Lifts
5059
10 5
6069
0
7079 1
2
3
4
40% % Total Lifts
30% 20% 10% 0% 1
5
W
Week
Week 1 6 9 10 10 3 38 70.7%
Week 2 6 6 11 2 4 29 68.8%
Week 3 9 9 15 14 0 47 69.5%
2
Week 4 2 2 6 0 0 10 64.0%
Week 5 3 3 6 0 0 12 62.5%
Month 0 0 0 0 0 0 68.6%
% of Lifts Week 1 Squat 24.5% Bench 52.1% Deadlift 23.3%
aphs show the focus of the loading
t Distribution (4 day #1) 60% 50% 40%
tal Lifts
30%
Squat Deadlif t Bench
20% 10% 0% 1
2
3
4
Week
Week 2 Week 3 Week 4 27.2% 20.6% 23.1% 51.7% 49.8% 50.0% 21.2% 29.6% 26.9%
Month 22.5% 50.2% 27.2%
Lift Distribution (4 day #2) 50% 40% 30%
Squat Deadli ft Bench
tal Lifts 20% 10% 0% 1
2
3 Week
4
5
6
40% 30%
Squat Deadli ft Bench
tal Lifts 20% 10% 0% 1
2
3
4
5
6
Week
Week 2 Week 3 Week 4 Week 5 Week 6 28.1% 33.9% 23.2% 29.4% 27.2% 47.4% 42.3% 46.4% 41.6% 44.5% 24.5% 23.8% 30.4% 29.0% 28.3%
Lift Distribution (4 day #3)
tal Lifts
60% 50% 40% Squat Deadli ft Bench
30% 20% 10% 0% 1
2
3
4
5
Week
Week 2 Week 3 Week 4 Week 5 30.4% 24.6% 28.1% 22.0% 41.4% 51.5% 50.6% 50.8% 28.2% 23.9% 21.3% 27.3%
Cycle 27.4% 47.8% 24.8%
ift Distribution (4 day comp) 60% 50% 40%
Cycle 28.4% 44.5% 27.2%
ift Distribution (4 day comp)
tal Lifts
60% 50% 40% Squat Deadlif t Bench
30% 20% 10% 0% 1
2
3
4
5
Week
Week 2 Week 3 Week 4 Week 5 28.3% 23.1% 35.7% 17.8% 44.3% 41.8% 52.4% 55.6% 27.4% 35.1% 11.9% 26.7%
Month 100.0% 0.0% 0.0%
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Front squat Front squat Front squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest muscles 5 Abs
% 30% 40% 50% 50% 60% 70% 75% 55% 65% 75%
reps 4 4 4 5 4 3 2 3 3 2 8 10
3 day (Wednesday) % 1 Deadlift to knees w/2s pause 50% Deadlift to knees w/2s pause 60% Deadlift to knees w/2s pause 70% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% 3 Deadlift w/pause 5-7cm above knees 55% Deadlift w/pause 5-7cm above knees 65% Deadlift w/pause 5-7cm above knees 75% 4 Lat muscles 5 Good morning
reps 3 3 3 5 5 3 5 7 4 6 8 3 3 2
5 day (Friday) % 1 Bench press 50% Bench press 60% Bench press 70% Bench press 75% 2 Squat w/pause at half squat position o 50% Squat w/pause at half squat position o 60% Squat w/pause at half squat position o 70% 3 Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% 4 Chest muscles 5 Hyperextension
reps 5 4 3 3 3 3 3 3 3 3 2
6 day (Saturday) % 1 Deficit deadlift 50% Deficit deadlift 60% 2 Incline Bench press 3 Deadlift off boxes, bar is 5-7cm below 55% Deadlift off boxes, bar is 5-7cm below 65% Deadlift off boxes, bar is 5-7cm below 75% Deadlift off boxes, bar is 5-7cm below 85% 4 Dip (with weights) 5 Leg press (80-90% of squat 1RM) 6 Reverse hyperextension
reps 3 2 3 3 3 3 2
week 2 1 day (Monday) 1 Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 French press lying 4 Chest muscles 5 Hyperextension
% 50% 60% 70% 75% 80% 50% 60% 70% 80%
4 3
4 5
4 4
reps 5 4 3 3 2 5 4 3 2
reps 4 4 4 3 3 3 2 1
30% 40% 50% 60% 70% 80% 85% 90%
week 3 1 day (Monday) % 1 Front squat 40% Front squat 50% Front squat 55% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 80% Bench press 85% Bench press 80% 3 Squat w/pause at half squat position o 50% Squat w/pause at half squat position o 60% Squat w/pause at half squat position o 70% Squat w/pause at half squat position o 75% 4 Lat muscles 5 Goodmorning
5 4 4
4 sets 1 1 4 1 1 1 2 3
reps 4 3 3 3 3 2 1
reps 3 3 3 2 4 4 4 3 3 3 2
40% 45% 50% 55% 50% 60% 70% 80% 85% 80% 50% 60% 70% 80%
5 5 4
5 4
4 3
4 4
6 8
6 day (Saturday) % 1 Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% Deadlift w/pause 5-7cm below knees 80% 2 Bench press 50% Bench press 60% Bench press 65% 3 Deadlift w/chains 50% Deadlift w/chains 60% Deadlift w/chains 70% Deadlift w/chains 75% 4 Leg press 5 Reverse hyperextension
reps 3 3 3 2 1 6 6 6 3 3 3 2
weight 110 132 154 165 75 90 98 110 132 154 165 5 4
sets 1 1 2 3 1 1 1 2 3 2 1 1 1 4 6 6 8
reps 5 4 3 2 5 4 3 2 3 3 3 2
weight 83 98 113 128 135 90 108 126 144 75 90 98
sets 1 1 1 4 1 1 4 1 1 1 4
reps 3 3 3 3 5 4 3 3 2 3 3 3 3 3
5 day (Friday) % 1 Bench press 50% Bench press 60% Bench press 70% Bench press 80% 2 Squat 50% Squat 60% Squat 70% Squat 80% 3 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea70% Bench press w/chains plus 8-10 kg to ea75% 4 Delts 5 Abs
weight 110 132 154 165 75 90 105 105 105 105 105 105 132 154 176
sets 1 1 1 2 3 1 1 1 5 1 1 4 8 4
reps 3 3 2 3 3 3 3 2 1 3 3 3 2 1
weight 72 90 99 75 90 105 120 128 120 90 108 126 135
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 10
3 day (Wednesday) % 1 Deficit deadlift 50% Deficit deadlift 60% Deficit deadlift 70% 2 Board bench press 60% Board bench press 70% Board bench press 80% Board bench press 85% Board bench press 90% Board bench press 95% 3 Deadlift off boxes, 5-7cm below knees 60% Deadlift off boxes, 5-7cm below knees 70% Deadlift off boxes, 5-7cm below knees 80% Deadlift off boxes, 5-7cm below knees 90% Deadlift off boxes, 5-7cm below knees 95% 4 Chest muscles 5 French press
weight 75 90 98 110 132 154 165
sets 1 1 3 1 1 1 2 2 2 1 1 1 4 6 5
6 day (Saturday) % 1 Deadlift w/pause 5-7cm above knees 50% Deadlift w/pause 5-7cm above knees 60% Deadlift w/pause 5-7cm above knees 70% Deadlift w/pause 5-7cm above knees 75% 2 Bench press with middle grip 50% Bench press with middle grip 60% Bench press with middle grip 65% 3 Deadlift w/ chains 50% Deadlift w/ chains 60% Deadlift w/ chains 70% Deadlift w/ chains 75% 4 Triceps 5 Reverse hyperextension
%
5 4 5
6 4 8
reps 3 3 3 2 1 5 4 3 2 4 4 4
weight 54 72 90 90 105 120 128 135
sets 1 1 4 1 1 2 3
reps 4 4 3 5 4 3 2 1 2 3 3 3 2
5 day (Friday) % 1 Board bench press 55% Board bench press 65% Board bench press 75% Board bench press 85% Board bench press 90% 2 Squat 50% Squat 60% Squat 70% Squat 80% 3 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea65% 4 Lat muscles 5 Goodmorning seated
weight 75 90 105 110 132 154 165 5 5
8
reps 3 3 3 2 5 5 3 7 4 8 2 6 4 4 4
weight 90 108 126 135 144 75 90 105 120
sets 1 1 5 1 1 1 5 6 6
3 day (Wednesday) % 1 Deadlift to knees with 2 sec pause 50% Deadlift to knees with 2 sec pause 60% Deadlift to knees with 2 sec pause 70% Deadlift to knees with 2 sec pause 75% 2 Bench press 50% Bench press 60% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% Bench press 70% 3 Deadlift off boxes, bar is 5-7cm below 60% Deadlift off boxes, bar is 5-7cm below 70% Deadlift off boxes, bar is 5-7cm below 80% 4 Chest muscles 5 Abs
121 143 165 187
sets 1 1 1 1 5 1 1 1 5
6 8 5
6 day (Saturday) % 1 Bench press narrow grip 50% Bench press narrow grip 60% Bench press narrow grip 65% 2 Deadlift w/chains, 8-10kg each side plu 50% Deadlift w/chains, 8-10kg each side plu 60% Deadlift w/chains, 8-10kg each side plu 70% Deadlift w/chains, 8-10kg each side plu 75% 3 Dumbbells press 4 Leg press 5 Reverse hyperextension
weight 110 132
5 5 4
6 8 8
%
weight 75 90 105 113 90 108 126 90 105 120 128
sets 1 4 5 1 1 2 3 4 5 8
5 day (Friday) 1 Front squat Front squat Front squat 2 Board bench press Board bench press Board bench press Board bench press Board bench press 3 Dips (with weights) 4 Lat muscles 5 Good morning
weight 110 132 154 75 90 105 105 105 105 105 105 121 143 165
sets 1 1 1 4 1 1 4 1 1 2 3 8 8
reps 3 3 3 3 3 3 2
weight 54 72 90 75 90 105 113 99 117 135
sets 1 1 4 1 1 1 1 1 1 1 1 1 1 4 6 5
3 day (Wednesday) % 1 Bench press w/chains plus 8-10 kg to ea50% Bench press w/chains plus 8-10 kg to ea60% Bench press w/chains plus 8-10 kg to ea70% 2 Deadlift w/pause 5-7cm below knees 50% Deadlift w/pause 5-7cm below knees 60% Deadlift w/pause 5-7cm below knees 70% Deadlift w/pause 5-7cm below knees 75% 3 Delts 4 Leg extension (1 sec pause every rep at the top) 5 Abs
week 4 1 day (Monday) 1 Front squat Front squat Front squat Front squat 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Squat Squat Squat Squat 4 Dip 5 Lat muscles 6 Hyperextension
sets 1 1 3 1 1 1 4 1 1 4
weight 72 81 90 99 75 90 105 120 128 120 90 108 126 144 5 4 4
sets 1 1 4 1 1 1 1 2 2 1 1 2 2 2 8 6
weight 110 132 154 90 105 120 128 135 143 132 154 176 198 209 4 5
sets 1 1 1 4 1 1 1 4 1 1 1 4 6 10
weight 75 90 105 120 90 108 126 144 75 90 105 113 4 3
sets 1 1 1 2 3 1 1 4 1 1 1 4 5 8
weight 110 132 154 165 176 75 90 98 110 132 154 165 5 4
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 70% 70% 70% 70% 70% 60% 70% 80% 85%
reps 5 4 3 3 5 5 3 7 4 8 2 5 3 3 3 2 8 8
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 2 3 4 3
weight 75 90 105 120 90 108 126 126 126 126 126 126 90 105 120 128
3 day (Wednesday) 1 Deficit deadlift Deficit deadlift Deficit deadlift 2 Bench press with chains Bench press with chains Bench press with chains Bench press with chains 3 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 4 Lat Muscles 5 Dips 6 Goodmorning
% 50% 60% 70% 50% 60% 70% 75% 60% 70% 80% 85%
reps 3 3 2 3 3 3 2 3 3 3 3 6 5 5
sets 1 1 4 1 1 1 4 1 1 2 3 5 5 5
weight 110 132 154 75 90 105 113 132 154 176 187
5 day (Friday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Abs
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 2 5 4 3 2 4 4 4 6 10
sets 1 1 1 4 1 1 1 4 1 1 4 5 3
weight 83 98 113 128 90 108 126 144 75 90 105
6 day (Saturday) 1 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 Deadlift off boxes, bar is at 5 2 Incline Shoulder Press 3 Delts 4 Lat Muscles 5 Hyperextension
% 60% 70% 80% 85%
reps 3 3 3 3 3 6 6 8
sets 1 1 2 4 5 4 5 4
weight 132 154 176 187
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70% 75%
reps 5 4 3 2 5 4 3 2 3 3 3 2 8 5
sets 1 1 1 4 1 1 1 4 1 1 1 4 5 5
weight 75 90 105 120 90 108 126 144 75 90 105 113
3 day (Wednesday) 1 Deadlift to knees Deadlift to knees Deadlift to knees 2 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 3 Deadlift w/chains Deadlift w/chains Deadlift w/chains Deadlift w/chains 4 Triceps 5 Abs
% 50% 60% 70% 55% 65% 75% 85% 90% 50% 60% 70% 75%
reps 3 3 2 5 4 4 3 2 3 3 3 2 6 10
sets 1 1 4 1 1 2 2 3 1 1 1 4 5 4
weight 110 132 154 83 98 113 128 135 110 132 154 165
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat Squat 4 Chest Muscle 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 3 3 3 2 6 8
sets 1 1 1 4 1 1 1 5 1 1 1 3 5 4
weight 99 117 135 153 75 90 105 120 90 108 126 144
6 day (Saturday) 1 Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a Deadlift w/ 2 pauses, 5-7cm a 2 Incline shoulder press 3 Dips 4 Lat Muscles
% 50% 60% 70% 75%
reps 3 3 3 2 3 5 6
sets 1 1 1 4 5 5 5
weight 110 132 154 165
% 55% 65% 75% 85% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70% 80%
reps 5 4 3 2 5 5 3 7 4 8 2 6 3 3 3 2 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 1 4 4 5
weight 83 98 113 128 90 108 126 126 126 126 126 126 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press Bench press 3 Deadlift from boxes bar is 5cm Deadlift from boxes bar is 5cm Deadlift from boxes bar is 5cm 4 Triceps 5 Abs
% 50% 60% 70% 50% 60% 70% 75% 80% 60% 70% 80%
reps 3 3 2 6 5 4 3 2 4 4 4 6 10
sets 1 1 4 1 1 1 1 2 1 1 4 5 3
weight 110 132 154 75 90 105 113 120 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press w/chains Bench press w/chains Bench press w/chains 3 Squat Squat Squat 4 Lat Muscles 5 Hyperextension
% 50% 60% 70% 80% 50% 60% 70% 50% 60% 70%
reps 5 4 3 2 4 4 4 4 4 4 6 8
sets 1 1 1 4 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 90 108 126
6 day (Saturday) 1 1 + 1/2 (x2) Deadlift 2 + 1/2 (x2) Deadlift 3 + 1/2 (x2) Deadlift 4 + 1/2 (x2) Deadlift 2 Close Grip Bench Press Close Grip Bench Press Close Grip Bench Press 3 Delts 4 Triceps 5 Reverse Hyperextension
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 3 3 3 3 3 6 6 8
sets 1 1 1 4 1 1 4 5 5 4
weight 110 132 154 165 75 90 105
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 6 5 5
sets 1 1 1 5 1 1 1 5 5 5 5
weight 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above Deadlift w/pause 5-7cm above 2 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 3 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 4 Triceps 5 Lat Muscles 6 Abs
% 50% 60% 70% 80% 55% 65% 75% 85% 90% 95% 50% 60% 70% 75%
reps 3 3 3 2 3 3 3 3 2 1 3 3 3 2 6 6 8
sets 1 1 1 4 1 1 1 2 2 3 1 1 1 4 5 5 4
weight 110 132 154 176 83 98 113 128 135 143 110 132 154 165
5 day (Friday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 3 3 3 2 6 8
sets 1 1 1 4 1 1 1 4 1 1 1 3 5 4
weight 83 98 113 128 90 108 126 144 75 90 105 120
6 day (Saturday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Incline Shoulder Press 3 Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm Deadlift off boxes bar is 5cm 5 Lat Muscles 6 Leg Press
% 50% 60% 70%
reps 3 3 2 3 3 3 3 2 6 5
sets 1 1 4 5 1 1 1 3 5 5
weight 110 132 154
% 50% 60% 70% 80% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70%
reps 5 4 3 3 5 5 3 5 7 4 6 8 4 4 4 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 4 5 5
weight 75 90 105 120 90 108 126 126 126 126 126 126 75 90 105
3 day (Wednesday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench press Bench press Bench press Bench press 3 Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm Deadlift off boxes, bar is 5cm 4 Triceps 5 Hyperextension
% 50% 60% 70% 50% 60% 70% 80% 55% 65% 75% 85%
reps 4 4 4 5 4 3 2 3 3 3 3 6 8
sets 1 1 4 1 1 1 5 1 1 1 4 5 4
weight 110 132 154 75 90 105 120 121 143 165 187
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest Muscles 5 Abs
% 50% 60% 70% 75% 50% 60% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 50% 60% 70%
reps 5 4 3 3 6 5 4 3 2 1 2 3 4 5 6 7 8 4 4 4 6 10
sets 1 1 1 4 1 1 1 1 2 2 1 1 1 1 1 1 1 1 1 4 5 3
weight 90 108 126 135 75 90 105 113 120 128 120 113 105 98 90 83 75 90 108 126
6 day (Saturday) 1 Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k Deadlift w/pause 5cm above k 2 DB Bench press 3 Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b Deadlift w/chains off boxes, b 4 Lat Muscles 5 Hyperextension
% 50% 60% 70% 75%
reps 3 3 3 2 6 4 4 4 4 6 8
sets 1 1 1 4 5 1 1 1 4 5 4
weight 110 132 154 165
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 6 8
sets 1 1 1 5 1 1 1 5 5 4
weight 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 Deadlift Deadlift Deadlift Deadlift 4 Delts 5 Lat Muscles
% 50% 60% 65% 50% 60% 70% 70% 70% 70% 70% 70% 70% 50% 60% 70% 80%
reps 4 4 3 5 5 3 6 4 7 2 8 5 3 3 3 2 6 8
sets 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 5 5 4
weight 110 132 143 75 90 105 105 105 105 105 105 105 110 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Squat Squat Squat 4 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 70%
reps 5 4 3 2 5 4 3 3 5 5 5 8 8
sets 1 1 1 4 1 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 113 90 108 126
6 day (Saturday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench press Bench press Bench press 3 Deadlift w/chains Deadlift w/chains Deadlift w/chains Deadlift w/chains 4 Dip 5 Lat Muscles 6 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 50% 60% 70% 75%
reps 3 3 3 3 4 4 4 3 3 3 3 4 6 8
sets 1 1 1 4 1 1 4 1 1 1 4 5 5 4
weight 110 132 154 165 75 90 105 110 132 154 165
week 2 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press w/chains Bench press w/chains Bench press w/chains Bench press w/chains 4 Chest Muscles 5 Good morning
week 3 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Good Morning
week 4 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Dips 5 Good Morning
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Good morning
week 6 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
60% 70% 80% 85%
50% 60% 70% 75%
132 154 176 187
110 132 154 165
Sheiko Preparatory Period for Class 1 & CMS
week 1 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 4 Squat Squat Squat Squat 3 Chest Muscles 5 Goodmorning
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 2 3 3 3 2 6 5
sets 1 1 1 3 1 1 1 4 1 1 1 4 4 5
weight 99 117 135 153 75 90 105 120 90 108 126 144
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 3 Triceps 4 Lat Muscles 5 Abs
% 50% 60% 70% 80% 85% 80% 65% 75% 85% 90%
reps 5 4 3 2 1 2 3 3 3 2 6 6 8
sets 1 1 1 2 2 2 1 1 2 3 5 5 4
weight 75 90 105 120 128 120 143 165 187 198
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Dips 5 Goodmorning
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 5 4 3 2 5 4 3 2 6 5 5
sets 1 1 1 4 1 1 1 4 5 5 5
weight 90 108 126 135 75 90 105 113
%
reps 3 3 3 3 2 6 8
sets 5 1 1 1 4 4 4
weight
% 50% 60% 70% 80% 90% 95% 100%-105% 50% 60% 70% 75%
reps 5 4 3 2 1 1 1 5 4 3 2 5 8
sets 1 1 1 1 1 1 2-3 1 1 1 3 3 4
weight 90 108 126 144 162 171 180-189 75 90 105 113
% 50% 60% 70% 80% 90% 95% 100%-105% 50% 60% 70% 80% 90% 95% 100%-105%
reps 5 4 3 2 1 1 1 5 4 3 2 1 1 1 6 6
sets 1 1 1 1 1 1 2-3 1 1 1 1 1 1 2-3 4 4
weight 75 90 105 120 135 143 150-157,5 75 90 105 120 135 143 220-231
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 4 Squat Squat Squat 3 Chest Muscles 5 Abs
% 50% 60% 70% 80% 50% 60% 70% 75% 50% 60% 70%
reps 5 4 3 2 5 4 3 3 5 5 5 8 8
sets 1 1 1 4 1 1 1 5 1 1 4 5 4
weight 90 108 126 144 75 90 105 113 90 108 126
6 day (Saturday) 1 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 2 Bench Press Bench Press Bench Press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Dips 5 Lat Muscles 6 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 60% 70% 80%
reps 3 3 3 3 5 5 5 4 4 4 4 6 8
sets 1 1 1 4 1 1 4 1 1 4 5 5 4
weight 110 132 154 165 75 90 105 132 154 176
% 50% 60% 70% 80% 50% 60% 70% 80% 60% 70% 80%
reps 5 4 3 3 5 4 3 3 4 4 4 6 5
sets 1 1 1 4 1 1 1 5 1 1 4 4 5
weight 75 90 105 120 90 108 126 144 90 105 120
3 day (Wednesday) 1 Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause 2 Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press Bench press 3 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1 + 1/2 (x2) Deadlift, alternating 4 Triceps 5 Lat Muscles 6 Abs
% 50% 60% 70% 50% 60% 70% 80% 85% 80% 70% 60% 50% 50% 60% 70% 75%
reps 4 4 4 5 4 3 3 2 3 5 7 9 4 4 4 3 6 6 10
sets 1 1 4 1 1 1 2 2 1 1 1 1 1 1 1 4 5 5 4
weight 110 132 154 75 90 105 120 128 120 105 90 75 110 132 154 165
5 day (Friday) 1 Squat Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Dips 4 Chest Muscles 5 Hyperextension
% 50% 60% 65% 65% 65% 65% 65% 65% 50% 60% 70% 80%
reps 5 5 3 7 4 8 2 6 5 4 3 2 4 6 8
sets 1 1 1 1 1 1 1 1 1 1 1 5 5 4 4
weight 90 108 117 117 117 117 117 117 75 90 105 120
6 day (Saturday) 1 Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees Deadlift w/pause 5-7cm above knees 2 Bench press w/chains Bench press w/chains Bench press w/chains 3 Goodmorning 4 Leg Press
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 3 2 4 4 4 5 6
sets 1 1 1 4 1 1 4 5 5
weight 110 132 154 165 75 90 105
% 55% 65% 75% 85% 90% 50% 60% 70% 80% 85% 80% 50% 60% 70%
reps 3 3 3 3 2 5 4 3 3 2 3 4 4 4 6 10
sets 1 1 1 2 3 1 1 1 2 2 2 1 1 5 4 3
weight 83 98 113 128 135 90 108 126 144 153 144 75 90 105
3 day (Wednesday) 1 Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees Deadlift w/pause 5-7cm below knees 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Lat Muscles 5 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80% 85% 80% 65% 75% 85% 95%
reps 3 3 3 2 5 4 3 3 2 3 3 3 3 2 6 5
sets 1 1 1 4 1 1 1 2 3 2 1 1 2 3 5 5
weight 110 132 154 176 75 90 105 120 128 120 143 165 187 209
5 day (Friday) 1 Bench press w/chains Bench press w/chains Bench press w/chains Bench press w/chains 2 Squat Squat Squat Squat Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Dips
% 50% 60% 70% 75% 50% 60% 70% 70% 70% 70% 70% 70% 50% 60% 70% 75%
reps 3 3 3 3 5 5 3 5 7 4 6 8 4 4 4 4 6 5
sets 1 1 1 4 1 1 1 1 1 1 1 1 1 1 1 4 5 5
weight 75 90 105 113 90 108 126 126 126 126 126 126 75 90 105 113
6 day (Saturday) 1 1(x2) + 1/2 (x2) Deadlift, alternating 1(x2) + 1/2 (x2) Deadlift, alternating 1 + 1/2 (x2) Deadlift, alternating 1 + 1/2 Deadlift, alternating 2 Incline shoulder press 3 Lat Muscles 4 Hyperextension
% 50% 60% 70% 80%
reps 4 4 3 2 3 6 8
sets 1 1 1 4 5 5 4
weight 110 132 154 176
% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70%
reps 5 4 3 3 5 4 3 2 4 4 4 6 5
sets 1 1 1 4 1 1 1 4 1 1 4 4 5
weight 75 90 105 120 90 108 126 144 75 90 105
3 day (Wednesday) 1 Deficit deadlift Deficit deadlift Deficit deadlift Deficit deadlift 2 Bench press Bench press Bench press Bench press 3 Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees Deadlift from boxes, bar is 5cm below knees 4 Triceps 5 Goodmorning
% 50% 60% 65% 70% 50% 60% 70% 75% 70% 80% 90% 95%
reps 3 3 3 2 5 4 3 2 3 3 2 1 6 5
sets 1 1 1 4 1 1 1 4 1 1 2 3 5 4
weight 110 132 143 154 75 90 105 113 154 176 198 209
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press 4 Squat Squat Squat 3 Chest Muscles 5 Lat Muscles
% 50% 60% 70% 80% 50% 60% 70% 55% 65% 75%
reps 5 4 3 2 6 6 6 3 3 3 6 6
sets 1 1 1 4 1 1 5 1 1 4 5 5
weight 90 108 126 144 75 90 105 99 117 135
6 day (Saturday) 1 Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause Deadlift up to knees w/pause 2 Close Grip Bench Press Close Grip Bench Press Close Grip Bench Press 3 Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees Deadlift off boxes, bar is 5cm below knees 4 Dips 5 Triceps
% 50% 60% 70% 75% 50% 60% 70% 55% 65% 75% 85%
reps 3 3 3 3 4 4 4 3 3 3 3 5 6
sets 1 1 1 4 1 1 4 1 1 1 4 5 5
weight 110 132 154 165 75 90 105 121 143 165 187
6 day (Saturday) 1 Incline shoulder press 2 Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees Deadlift w/pause 5cm above knees 2 Lat Muscles 4 Hyperextension week 2 1 day (Monday) 1 Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension 3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees Deadlift up to knees 3 Delts 4 Lat Muscles
week 3 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press w/board Bench press w/board Bench press w/board 4 Chest Muscles 5 Goodmorning
week 4 1 day (Monday) 1 Bench press w/board Bench press w/board Bench press w/board Bench press w/board Bench press w/board 2 Squat Squat Squat Squat Squat Squat 3 Decline Bench Press Decline Bench Press Decline Bench Press 4 Chest Muscles 5 Abs
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press 4 Chest Muscles 5 Goodmorning
50% 60% 70% 75%
110 132 154 165
Sheiko Competition Period for Class 1 & CMS
week 1 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Squat Squat Squat Squat 3 Bench press Bench press Bench press Bench press 4 Chest Muscles 5 Hyperextension
% 55% 65% 75% 85% 50% 60% 70% 80% 50% 60% 70% 80%
reps 5 4 3 2 5 4 3 3 5 4 3 2 8 8
sets 1 1 1 3 1 1 1 4 1 1 1 4 4 4
weight 83 98 113 128 90 108 126 144 75 90 105 120
3 day (Wednesday) 1 Deficit Deadlift Deficit Deadlift Deficit Deadlift 2 Bench press Bench press Bench press Bench press 3 Deadlift of boxes, Deadlift of boxes, Deadlift of boxes, Deadlift of boxes, 4 Lat Muscles 5 Abs
% 50% 60% 70% 50% 60% 70% 80% 60% 70% 80% 90%
reps 3 3 2 5 4 3 3 3 3 2 1 6 8
sets 1 1 2 1 1 1 4 1 1 2 3 4 4
weight 110 132 154 75 90 105 120 132 154 176 198
5 day (Friday) 1 Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Triceps 5 Goodmorning
% 50% 60% 70% 80% 85% 50% 60% 70% 80% 85% 80%
reps 3 3 3 2 1 3 3 3 2 2 2 6 6 5
sets 1 1 1 2 3 1 1 1 2 3 2 4 4 4
weight 90 108 126 144 153 75 90 105 120 128 120
6 day (Saturday) % 1 Incline Shoulder press 2 Deadlift off boxes 55% Deadlift off boxes 65% Deadlift off boxes 75% Deadlift off boxes 85% 3 Delts 4 Lat Muscles 5 Reverse Hyperextension
reps 3 3 3 3 2 6 6 8
sets 5 1 1 1 3 4 4 4
weight
week 2 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 3 2 3 3 3 2 6 8
sets 1 1 1 3 1 1 1 3 4 3
weight 90 108 126 135 75 90 105 113
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 3 Triceps 4 Abs
% 50% 60% 70% 80% 90% 95% 100% 50% 60% 70% 80% 90% 95% 100%
reps 3 3 3 2 1 1 1 3 3 2 2 1 1 1 6 8
sets 1 1 1 1 1 1 1-2 1 1 1 1 1 1 1-2 4 3
weight 75 90 105 120 135 143 150 110 132 154 176 198 209 220
5 day (Friday) 1 Squat Squat Squat Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Goodmorning
% 50% 60% 70% 80% 90% 95% 100% 50% 60% 70% 75%
reps 3 3 3 2 1 1 1 3 3 3 2 6 4
sets 1 1 1 1 1 1 1-2 1 1 1 4 4 4
weight 90 108 126 144 162 171 180 75 90 105 113
%
reps 5 3 3 3 2 6 4
sets 5 1 1 1 3 4 4
weight
% 55% 65% 75% 85% 50% 60% 70% 80%
reps 3 3 2 1 3 3 3 3 6 8
sets 1 1 2 4 1 1 1 4 4 4
weight 99 117 135 153 75 90 105 120
3 day (Wednesday) 1 Deadlift up to kne Deadlift up to kne Deadlift up to kne Deadlift up to kne 2 Bench press Bench press Bench press Bench press Bench press 3 Deadlift Deadlift Deadlift Deadlift 4 Lat Muscles 5 Abs
% 50% 60% 70% 75% 50% 60% 70% 80% 85% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 2 1 3 3 3 2 6 8
sets 1 1 1 3 1 1 1 2 3 1 1 1 4 4 3
weight 110 132 154 165 75 90 105 120 128 110 132 154 176
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Delts 4 Triceps 5 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80%
reps 3 3 3 2 3 3 3 2 6 6 4
sets 1 1 1 4 1 1 1 5 4 4 4
weight 90 108 126 144 75 90 105 120
6 day (Saturday) % 1 Incline Shoulder Press 2 Deadlift off boxes 55% Deadlift off boxes 65% Deadlift off boxes 75% Deadlift off boxes 85% 3 Lat Muscles 4 Reverse Hyperextension
reps 3 3 3 3 2 6 8
sets 5 1 1 1 3 4 4
weight
week 4 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Goodmorning
% 50% 60% 70% 80% 50% 60% 70% 80% 85%
reps 3 3 3 2 3 3 3 2 1 6 4
sets 1 1 1 4 1 1 1 2 3 4 4
weight 90 108 126 144 75 90 105 120 128
3 day (Wednesday) 1 Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift 3 Lat Muscles 4 Abs
% 50% 60% 70% 80% 50% 60% 70%
reps 3 3 3 2 2 2 2 6 8
sets 1 1 1 2 1 1 3 3 3
weight 75 90 105 120 110 132 154
5 day (Friday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Hyperextension
% 50% 60% 70% 75% 50% 60% 70% 75%
reps 3 3 2 1 3 3 3 2 6
sets 1 1 2 3 1 1 1 3 3
weight 90 108 126 135 75 90 105 113
week 5 1 day (Monday) 1 Bench press Bench press Bench press Bench press 2 Deadlift Deadlift Deadlift 3 Abs
% 50% 60% 70% 75% 50% 60% 70%
reps 3 3 2 1 3 3 2 8
sets 1 1 2 3 1 1 3 3
weight 75 90 105 113 110 132 154
3 day (Wednesday) 1 Squat Squat Squat 2 Bench press Bench press Bench press
% 50% 60% 70% 50% 60% 70%
reps 3 2 1 3 3 2
sets 1 1 3 1 1 3
weight 90 108 126 75 90 105
6 day (Saturday) 1 DB Bench Press 2 Deadlift up to kne Deadlift up to kne Deadlift up to kne Deadlift up to kne 3 Lat Muscles 4 Dips week 3 1 day (Monday) 1 Squat Squat Squat Squat 2 Bench press Bench press Bench press Bench press 3 Chest Muscles 4 Hyperextension
50% 60% 70% 75%
121 143 165 187
110 132 154 165
121 143 165 187
6 day (Saturday) Rest
5-6-7 day Competition
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