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Thread: Sheiko

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    So the CMS bench is working well and I benched 130kg on Wednesday
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    Looking at droppin a week off my 12 week program to peak in time for a christmas lift party. Im at the end of week 7 of the full "over 80kg" amended program.

    what would the most ideal situation. I drop a week off the comp phase (probably week 2 or 3) or the last week of the middle phase. My gut says to drop a week off the deload.
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    For anyone running sheiko or looking to, attached is a spreadsheet from the original program that I have added his more recent program for under and over 80kg lifters to. As well as the 4 day program for Class 1 & CMS lifters. Have also updated the volume calcs for the orignal numbered routines to the more in depth 4 day style with volume and intensity graphs.

    Download here.


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    Quote Originally Posted by crf529 View Post
    For anyone running sheiko or looking to, attached is a spreadsheet from the original program that I have added his more recent program for under and over 80kg lifters to. As well as the 4 day program for Class 1 & CMS lifters. Have also updated the volume calcs for the orignal numbered routines to the more in depth 4 day style with volume and intensity graphs.

    Download here.
    Thankyou for the download man! Really appreciated awesome spreadsheets!


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    Shieko

    does anyone do this anymore?


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