Sheiko #29

[PowerBuilder]

When it comes to sheiko #29, how do the reps / sets workout ?

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

With the bench pressi, is it 3 sets of 5, or 5 sets of 3 reps, for example ?

 

[NPR]

I read it as reps x sets.

What are your current 1rm's?

 

[PowerBuilder]

Current RM's are

BP 77.5
SQ 117.5
DL 132.5

when I did smolov, another russian program, it was written as reps - > sets, but who knows with these things...

 

[NPR]

Powerbuilder don't take the the wrong way but unless you are a 60kg girl you should not even be considering a specialist cycle.

What is your weight.

You need to get a very basic program built on the compound lifts and do it until you reach a basic level of strength. Forget smolov, sheiko, weider, GVT or anything else until you really know you get to a reasonable strength base.

What is your weight and how long have you been training?

 

[PTC]

Nick is right powerbuilder. For comparison only, I have girls at PTC that can do those lifts, yet they are still doing a regular full body workout.

Even they are not ready for advanced programs.

I always suggest being able to do this before anyone moves on

Military press 80kg
Powerclean 100kg
Bench press 120kg
Squat 150kg
Deadlift 200kg

This is for an 75kg-90kg or so lifter. Achieve this, and you can then move onto all the specialized stuff you like.

This has worked with all my clients, including Nick. Get strong before you specialize.

 

[Shrek]

Good Advice, but different to what you have received before aye Pete?