Sheiko

[0ni]

You'd look pretty beastly and perform well in the 90kg class lean as shit then
When your lean cutting 5kg will be easy and you'd have a hard time cutting from 100kg

Phil Harrington is a similar height and competes at 90kg

 

[Spritcha]

That will be awesome

Here is an MS (master of sport) template for a female lifter. It's a hard one. Some of the terms are still in Russian. Let me know if you want something explained/ decoded.

Prep cycle for candidate for master of sports

The plan of trainings of Bedoidze Victoria
In the preparatory period
с 22.04. по 17.05.2002.

week 1с 22 по 28.04.
------------------------
day 1 (понедельник)
----------------------
1. SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,
80% 3рХ2п,90% 2рХ3п (27)
2. Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,
85% 2рХ2п,95% 1рХ3п (22)
3.Flys 10рХ5п. 4.SQ depth 6рХ5п.
5.Goodmornings 5рх5п. Итого: 49 подъемов --------------------

day 2 (вторник)
-----------------
1.DL deficit 50% 3рХ2п,60% 2рХ2п,65% 1рХ4п (14)
2.Leg press 4рХ5п.
3.Dbell shoulder press6+6рХ5п.
4.Bicep curls 10рХ5п.
5.Tricep press 15рХ5п. Итого: 14 подъемов
--------------------

day 3
----------------
1.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ2п,
90-95% 1рХ3п (19)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ3п,
80% 3рХ2п,70% 5рХ1п.60% 7рХ1п,50% 9рХ1п 48)
3.Flys 10рх5п.
4.DL from racks70% 3рХ1п,80% 3рХ1р,90% 3рХ2п,100% 2рХ4п(20)
5.Leg press 4рх5п.
6.Abs 10рХ5п. /with weight/ Итого: 87 подъемов --------------------

day 5 (пятница)
------------------
1.SQ /back/ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.SQ (front) 50% 5рХ1п,55% 4рХ2п,60% 3рХ4п (25)
5.Dips 8рХ4п.
Итого: 85 подъемов
--------------------

day 6 (суббота)
------------------
1.DL deficit 50% 3рХ1п,60% 3рх2п,65% 2рх4п(17)
2.Incline bench 4рХ6п.
3.Tricep pushdowns 10рх5п.
4.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п(22)
5.SQ depth 6рх6п.
6.Tricep press 8рХ4п. Итого: 39 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:274 подъема
-----------------------------


week 2 с 29.04. по 05.05.
------------------------------
day 1 (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 1рХ4п (19)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ7п (29)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
5.Dbell shoulder press 6+6рХ5п. 6.Tricep press 8рХ4п. Итого: 70 подъемов --------------------
day 2 (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,70% 2рХ4п (17)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 4рХ4п (26)
3.Front raises 10рХ5п.
4.Wide grip bench 10рХ5п.
5.Abs 10рХ5п. Итого: 43 подъема
-------------------

day 3 (среда)
----------------
1.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п (22)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.DL from racks70% 4рХ1п,80% 4рХ2п,90% 3рХ2п,100% 2рХ3п(24)
4.SQ depth 5рХ6п. 5.Dips 8рХ5п. Итого: 79 подъемов
--------------------

day 5 (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ6п (27)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ4п (20)
4.Flys 10рХ5п.
5.Tricep press 10рХ4п. Итого: 72 подъема
-------------------

day 6 (суббота)
------------------
1.DL 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рх4п (20)
2.Incline bench 4рХ6п.
3.Dips 4рХ5п. /with weight/
4.DL to knees50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 3рХ4п (24)
5.Abs 8рх4п. Итого: 44 подъема
--------------------
ВСЕГО ЗА НЕДЕЛЮ:308 подъемов
-------------------------------

3 НЕДЕЛЯ с 06 по 12.05.
------------------------ 1 день (Понедельник) -----------------------
1.Bench 55% 5рх1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 4рх1п,70% 3рХ1п,80% 3рХ5п (27)
4.Flys 10рХ5п.
5.Leg press 4рХ6п. Итого: 85 подъемов
--------------------

2 день (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 2рХ3п,65% 1рХ4п (13)
2.Incline bench 3рХ5п.
3.Tricep press 8рХ4п. Итого: 13 подъемов
--------------------

3 день (среда)
---------------- 1.DL 55% 3рХ1п,65% 3рХ2п,75% 3рХ2п,85% 2рХ4п (23)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.DL в тренажере «гребля» 8рХ5п.
4.SQ depth 4рХ5п. Итого: 53 подъема
-------------------

5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ4п (23)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ6п (27)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ4п (20)
4.Flys 8рХ4п.
5.Tricep press 8рХ4п. Итого: 70 подъемов
--------------------

6 день (суббота)
------------------
О Т Д Ы Х


ВСЕГО ЗА НЕДЕЛЮ:221 подъем
------------------------------

4 НЕДЕЛЯ с 13 по 19.05.
-------------------------
1 день (понедельник)
----------------------
1.SQ 50% 4рХ1п,60% 3рХ2п,70% 2рХ2п,80% 1рХ4п (18)
2.Bench 50% 4рХ1п,60% 3рХ2п,70% 2рХ2п,80% 2рХ4п (22)
3.Abs 6рХ3п.
Итого: 40 подъемов --------------------
2 день (вторник)
------------------
О Т Д Ы Х

3 день (среда)
---------------- 1.DL 50% 3рХ1п,60% 3рХ2п,70% 2рХ2п,75% 1рХ3п (16)
2.Bench 50% 3рХ1п,60% 3рХ1п,70% 2рХ2п,75% 1рХ3п (16) Итого: 32 подъема
-------------------

5 день (пятница)
------------------

О Т Д Ы Х

6 день (суббота)
-------------------

П Е Р В Е Н С Т В 0 РК !!!

Ж Е Л А Ю У Д А Ч И !!!


ВСЕГО ЗА НЕДЕЛЮ: 72 подъема
-----------------------------

5 НЕДЕЛЯ с 20 по 26.05.
-------------------------
1 день (понедельник)
----------------------
1.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,75% 3рх5п (30)
2.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,75% 3рх5п (30)
3.Bench 50% 5рХ1п.60% 5рХ1п.70% 4рХ4п (26)
4.Flys 10рХ5п.
5.Leg press 6рХ6п. Итого: 86 подъемов
--------------------

2 день (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,65% 2рХ4п (17)
2.Incline bench 4рХ5п.
3.Front raises 10рХ5п.
4.Wide grip bench 10рХ5п.
5.Abs 10рХ5п. Итого: 17 подъемов
---------------------

3 день (среда)
----------------
1.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п (22)
2.Bench 50% 6рХ1п,60% 5рХ1п,70% 4рХ2п,75% 3рХ2п,
80% 2рХ2п,85% 1рХ3п,80% 2рХ2п,75% 3рХ1п,
70% 4рХ1п,60% 5рХ1п,50% 6рХ1п (54) 3.Flys 8рХ4п. 4.DL to knees50% 3рХ1п,60% 3рХ2п,70% 3рХ4п (21)
5.Tricep press 5рХ5п. Итого: 97 подъемов
--------------------

5 день (Пятница)
------------------
1.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
2.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
3.Flys 8рХ4п.
4.SQ depth 6рХ5п. 5.Tricep pushdowns 10рХ5п.
6.Seated goodmornings 5рХ5п. Итого: 54 подъема
-------------------

6 день (суббота) ------------------ 1.DL 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24) 2.Bench 50% 4рХ1п,60% 4рХ2п,70% 4рХ5п (32)
3.Dips на брусьях 8рХ5п.
4.DL with chains 50% 4рх1п,60% 4рХ2п,65% 4рХ4п (28) 5.Leg press 8рХ6п. 6.Tricep press 15рХ5п. Итого: 84 подъема ------------------- ВСЕГО ЗА НЕДЕЛЮ:328 подъемов ------------------------------

6 НЕДЕЛЯ с 27.05. по 02.06.
-----------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
5.Dbell shoulder press 6+6рХ5п. 6.Tricep press 8рХ4п. Итого: 83 подъема -------------------
2 день (вторник)
------------------
1.DL deficit 50% 4рХ1п,55% 4рХ2п,60% 3рХ4п (24)
2.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ4п (30)
3.Front raises 10рХ5п.
4.Wide grip bench 10рХ5п.
5.Abs 10рХ5п. Итого: 54 подъема
-------------------

3 день (среда)
---------------- 1.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п (22)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33) 3.DL from racks70% 4рХ1п,80% 4рХ2п,90% 3рХ2п,100% 2рХ3п(24) 4.SQ depth 5рХ6п. 5.Dips 8рХ5п. Итого: 79 подъемов
--------------------

5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ1п,75% 5рХ4п (35)
4.Flys 10рХ5п.
5.Tricep press 10рХ4п. Итого: 93 подъема
-------------------
6 день (суббота)
------------------
1.DL 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рх4п (20)
2.Incline bench 4рХ6п.
3.Dips 6рХ5п. /with weight/
4.DL to knees50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 3рХ4п (24)
5.Abs 8рх4п. Итого: 44 подъема
--------------------
ВСЕГО ЗА НЕДЕЛЮ:349 подъемов
-------------------------------

7 НЕДЕЛЯ с 03 по 09.06. ---------------------------
1 день (понедельник)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ6п (27)
3.Flys 10рХ5п.
4.SQ /front/ 50% 5рХ2п,60% 5рХ4п (30)
5.Dbell bench 6рХ5п. 6.Goodmornings 5рх5п. Итого: 82 подъема -------------------
2 день (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,65% 2рХ5п (19)
2.Incline bench 4рХ6п.
3.Tricep pushdowns 10рХ5п.
4.SQ depth 5рХ6п.
5.Tricep press 15рХ5п. Итого: 19 подъем
------------------
3 день (среда)********
----------------
1.DL 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ5п (22)
2.Bench 50% 5рХ1п,60% 5рХ1п,70% 4рХ2п,75% 3рХ2п,
80% 2рХ2п,90% 1рХ2п,80% 2рХ2п,75% 3рХ2п,
70% 4рХ1п,60% 6рХ1п,50% 8рХ1п (58)
3.Flys 10рХ5п.
4.DL romanian 10рХ5п.
5.Seated goodmornings 6рХ5п. Итого: 80 подъемов
--------------------

5 день (пятница)
------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рх5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх6п (33)
3.Dips 6рХ5п. /with weight/
4.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
5.Tricep press 15рХ5п. Итого: 80 подъемов
--------------------

6 день (суббота)
-------------------
1.DL to knees50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ4п (20)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 5рХ5п (35)
3.Tricep pushdowns 10рх5п.
4.DL with chains 50% 4рХ2п,60% 4рХ4п (24)
5.SQ depth 8рх6п.
6.Abs 8рх5п. Итого: 79 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:340 подъемов
------------------------------

8 НЕДЕЛЯ с 10 по 16.06.
------------------------
1 день (понедельник)
----------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,
85% 2рХ2п,95% 1рХ3п (22)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,
80% 3рХ2п,90% 2рХ3п (27)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
4.Flys 10рХ5п. 5.SQ depth 6рХ5п.
6.Goodmornings 5рх5п. Итого: 71 подъем ------------------
2 день (вторник)
-----------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,65% 2рХ5п (19)
2.Leg press 5рХ6п.
3.Dbell shoulder press6+6рХ5п.
4.Bicep curls 10рХ5п.
5.Tricep press 15рХ5п. Итого: 19 подъемов
--------------------

3 день (среда)
---------------- 1.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ2п,
90-95% 1рХ3п (19) 2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ3п,
80% 3рХ2п,70% 5рХ1п.60% 7рХ1п,50% 9рХ1п (48) 3.Flys 10рх5п. 4.DL from racks70% 3рХ1п,80% 3рХ1р,90% 3рХ2п,100% 2рХ4п(20)
5.Leg press 4рх5п. 6.Abs10рХ5п. /with weight/ Итого: 87 подъемов --------------------

5 день (пятница)
------------------
1.SQ /back/ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.SQ (front) 50% 5рХ1п,55% 4рХ2п,60% 3рХ4п (25)
5.Dips 8рХ4п.
Итого: 80 подъемов
--------------------

6 день (суббота)
------------------
1.DL deficit 50% 3рХ1п,60% 3рх2п,65% 2рх4п(17)
2.Incline bench 4рХ6п.
3.Tricep pushdowns 10рх5п.
4.DL 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п(26)
5.SQ depth 6рх6п.
6.Tricep press 8рХ4п. Итого: 43 подъема
-------------------
ВСЕГО ЗА НЕДЕЛЮ:300 подъемов

 

[0ni]

That's a lot of volume lol

 

[lkt004]

Currently doing Sheiko #29. Not finding it heavy enough, constantly throwing in 10 or so single heavy reps at the end of the squat/dead/bench double days. Sure that will change with 37 and 32 at the end of this cycle!

Thoroughly enjoying the workouts though.

 

[Spritcha]

If you find it easy you can make small adjustments, but I'd recommend waiting till you are a couple of weeks in. You could do the following for example- if the program says 80%x3x5
you could go 80% x3x2 then 81%x3, 82%x3, 83%x3 or just step up in small increments like 2.5kg.

 

[Spritcha]

That's a lot of volume lol

Yeah I'd do 37 to be safe or that it I was crazy.

 

[Ports]

All of the numbered ones- 30, 31 are for rated lifters. Basically they are all designed for slightly different needs but should work for most. 30 and 31 are pretty rough and not really suited to prep for a comp. The most balanced prep cycle that has delivered the most consistent results is 37, although it tends to work better for squat and bench. The deadlift volume is fairly low. It's a safe bet. 29 works well too, but not as consistently as 37. 32 is a comp cycle. Normally you'd run at least one prep cycle and then a comp cycle. The Russians recommend 2 prep cycles plus a comp cycle- which is 12 weeks. It really depends how long you have.

If you didnt have a comp in there near future would you recomend runnimg 37 over and over again?

 

[0ni]

imo you would do better with throwing 32 in there once every 3 cycles even if you don't plan on competing. Peaking will push along the gains faster than if you say, increased your maxes by 1% each month

 

[Darkoz]

172 cm which is 5"9 i think

Closer to 5'7" there Fluff.

 

[wingman]

Shortass

 

[Brick]

Closer to 5'7" there Fluff.

Child of the metric era boss. Yeah I am a shortass there is no denying that.

 

[nazzysmith]

Good thread....

Will trial later on in the year....

 

[kaz]

If my current bench 1rm is 60kg, do I work my 1rm off 60kg or have a more conservative figure?
How often should 1rm's be tested?
What is the best plan for deload if only running #37?

 

[0ni]

It should be based off a competition max
I had to turn my percentages up a bit being weaker than average so you might have to as well.
Not saying you're weak, I'm sure you can figure out what I'm getting at

 

[Spritcha]

If my current bench 1rm is 60kg, do I work my 1rm off 60kg or have a more conservative figure?
How often should 1rm's be tested?
What is the best plan for deload if only running #37?

37 is four weeks. You have four weeks?
If only four I'd do it as written but in the last week drop Friday completely and instead of the Wednesday session just do squat, bench and deadlifts 50% x 3, 60% x3, 70% x3 that's all

 

[D1cko]

Great thread...
What other assistance work should be done, if any? I noticed the absence of rows in #37.

 

[kaz]

37 is four weeks. You have four weeks?
If only four I'd do it as written but in the last week drop Friday completely and instead of the Wednesday session just do squat, bench and deadlifts 50% x 3, 60% x3, 70% x3 that's all

I have 12 weeks, then 4 weeks overseas, then 4 weeks till comp. 20 weeks all up, 16 of training.

 

[Spritcha]

Oh wow. Ok that's excellent. 37+37+32

 

[kaz]

Oh wow. Ok that's excellent. 37+37+32

Thanks Stephen! I'm feeling like I'm bombarding you! I'll give it a rest for a while and just go lift!

 

[0ni]

Kaz didn't you want to get swole for Hawaii though?

Dicko I just added face pulls in as a warm-up for bench
The paused deadlifts will hit the lats really hard