trying to find sheiko templates

[tasgymbrah]

Hey can anyone give me a link to sheiko templates?

Trying to find #30 at the moment

 

[Spritcha]

I have a spreadsheet. Pm your email and ill send. It has all the ranted templates. I also have lots I got direct from Russia- but they are a but freaky- not like 28, 30 etc and I haven't translated them all.

 

[Brick]

sheiko spreadsheet

 

[0ni]

sheiko.tar.gz
Sheiko.xls

Fucking loads here
When I typed them up in the spreadsheet, if they didn't have a number I made the number up counting from 100

 

[Spritcha]

I have many secret ones- including an 'off season' one that has the most crazy squat pyramids I have ever seen.

 

[Spritcha]

If you think you can handle mean volume- try this baby (at your own peril). I got this through my secret Russian contacts.

Muscle/strength building CMS template. Lots of front squats- lots of high rep sets. This is off-season.

План тренировок Бедоидзе Виктории
в подготовительном периоде
с 26.11. по 06.01.2002.

WEEK 1 НЕДЕЛЯ с 26.11. по 02.12.
-----------------------------
1 день (понедельник)
----------------------
1.SQ 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% 5рХ2п,60% 5рХ4п (30)**
5.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ4п (42)
6.Goodmornings 5рх5п. Итого:132 подъема
-------------------
** - front squat stance should be the same as competitive squat

2 день (вторник)
------------------
1.Deficit deadlift ** 50% 4рХ2п,60% 4рХ2п,65% 3рХ5п (31)
2.Incline 4рХ6п.
3.Seated bicep curl 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Pushups 15рХ5п. Итого: 31 подъем
------------------
** - высота подставки должна быть 12-15см.

3 день (среда)
----------------
1.Deadlift with chains 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,75% 3рХ4п (26)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,80% 2рХ2п,
85% 1рХ2п,80% 2рХ2п,70% 4рХ2п,60% 6рХ2п,
50% 8рХ2п (61)
3.Flys 10рХ5п.
4.Deadlift from racks 65% 4рХ1п,75% 4рХ2п,85% 4рХ4п (28)
5.Goodmornings 6рХ5п. Итого:115 подъемов
--------------------

5 день (пятница)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
3.Dips 6рХ5п. /with weight /
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+6+2+7+5 (54)
5.Pushups 15рХ5п. Итого:114 подъемов
--------------------

6 день (суббота)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (22)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 4рХ5п (30)
3.Tricep ext/press 10рх5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
5.Leg press 8рх6п.
6.Goodmornings 8рх5п. Итого: 80 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:472 подъема
-----------------------------
ПРИКАЗАНО – ВЫЖИТЬ!!!

WEEK 2 НЕДЕЛЯ с 03 по 09.12.
------------------------
1 день (понедельник)
----------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.SQ to depth 6рХ5п.
6.Goodmornings 5рх5п. Итого: 90 подъемов
--------------------

2 день (вторник)
-----------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 3рХ5п (27)
2.Incline 5рХ6п.
3.Dbell shoulder press 6+6рХ5п.**
4.Lat raises 10рХ5п.
5.Pushups 15рХ5п. Итого: 27 подъемов
--------------------
** - 6 раз левой рукой – 6 раз правой рукой, поочередно.

3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ3п,
80% 3рХ2п,70% 5рХ1п.60% 7рХ1п,50% 9рХ1п (48)
3.Flys 10рх5п.
4.Deadlift from racks 60% 4рХ1п,70% 4рХ1р,80% 3рХ2п,90% 3рХ4п (26)
5.Leg press 4рх5п.
6.Goodmornings 10рХ5п. /with weight / Итого:101 подъем
------------------

5 день (пятница)
------------------
1.SQ /front / 50% 5рХ1п,60% 4рХ2п,70% 3рХ4п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+5+7+9+8+6+4+2 (54)
5.Abs 8рХ4п.
Итого:109 подъемов
--------------------
6 день (суббота)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рх2п,70% 2рх5п(19)
2.Incline 4рХ6п.
3.Tricep ext/press 10рх5п.
4.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п(26)
5.SQ to depth 6рх6п.
6.Pushups 8рХ4п. Итого: 45 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:372 подъема
-----------------------------

WEEK 3 НЕДЕЛЯ с 10 по 16.12.
------------------------
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% 5рх1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.Leg press 4рХ6п. Итого: 93 подъема
-------------------

2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 2рХ5п (22)
2.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ5п (48)
3.Curls 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
---------------------

3 день (Среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п (22)
2.Bench 50% 7рх1п,60% 6рХ1п,70% 5рх1п,75% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,80% 3рХ2п,75% 4рХ2п,65% 6рх2п,55% 8рХ2п(78)
3.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
4.SQ to depth 5рх6п.
5.Pushups 15рх5п. Итого:124 подъема
-------------------

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.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+5+7+2+6 (54)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:112 подъемов
--------------------

6 день (суббота)
------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 5рХ2п,75% 5рХ5п (40)
3.Dips 8рХ5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2 (32)
5.Tricep ext/press 10рх5п.
6.SQ to depth 5рх6п. Итого: 99 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:498 подъемов
------------------------------

WEEK 4 НЕДЕЛЯ с 17 по 23.12.
------------------------
1 день (понедельник)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,
85% 2рХ3п,80% 3рХ2п (33)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ2п,
95% 1рХ3п (22)
3.Flys 10рХ5п.
4.SQ /front / 50% 4рХ1п,60% 3рХ2п,65% 3рХ5п (25)
5.Dbell shoulder press 6+6рХ5п.
6.Goodmornings 5рХ5п. Итого: 80 подъемов
--------------------




2 день (вторник)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рХ2п,70% 3рХ5п (24)
2.Incline 3рХ6п.
3.Curls 10рХ5п.
4.Pushups 15рХ5п. Итого: 24 подъема
-------------------

3 день (среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ2п,
90% 1рХ3п,85% 2рХ2п (23)
2.Bench 50% 6рХ1п,60% 6рХ1п,70% 5рХ1п,75% 4рХ2п,
80% 3рХ2п,85% 2рХ2п,80% 3рХ1п,75% 4рХ1п,
70% 6рХ1п,60% 8рХ1п,50% 10рХ1п (66)
3.Deadlift from racks 60% 4рХ1п,70% 4рХ1п,80% 3рХ2п,
90% 3рХ2п,100% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ4п. Итого:115 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% 4рХ1п,70% 3рХ1п,80% 3рХ5п (27)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 85 подъемов
--------------------

6 день (суббота)
-------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 3рХ4п (24)
2.Incline 3рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
5.Leg press 4рх6п.
6.Flys 10рХ5п. Итого: 48 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:352 подъема
-----------------------------

WEEK 5 НЕДЕЛЯ с 24 по 30.12.
-------------------------
1 день (понедельник)
----------------------
1.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх7п (36)
3.Bench 55% 5рХ1п.65% 5рХ1п.75% 5рХ5п (35)
4.Flys 10рХ5п.
5.Tricep ext/press 10рХ5п.
6.Leg press 6рХ6п. Итого:101 подъем
------------------

2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Curls 10рХ5п.
4.Flys 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
--------------------

3 день (среда)
----------------
1.Deadlift 55% 4рХ1п,65% 4рХ1п,75% 3рХ2п (22)
2.Bench 50% 6рХ1п,60% 5рХ1п,70% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,90% 1рХ2п,85% 2рХ2п,80% 3рХ2п,
75% 4рХ1п,70% 5рХ1п,65% 6рХ1п,60% 7рХ1п,
55% 8рХ1п,50% 9рХ1п (80)
3.Flys 8рХ4п.
4.Pushups 5рХ5п. Итого:126 подъемов
--------------------

5 день (Пятница)
------------------
1.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
3.Flys 8рХ4п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+7+4+8+5+9+6р (52)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:109 подъемов
--------------------

6 день (суббота)
------------------
1.Deadlift 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Dips на брусьях 8рХ5п.
4.Deadlift with chains 50% 4рх1п,60% 4рХ2п (28)
5.Leg press 8рХ6п.
6.Pushups 15рХ5п. Итого: 94 подъема
-------------------

ВСЕГО ЗА НЕДЕЛЮ:500 подъемов
------------------------------

WEEK 6 НЕДЕЛЯ с 31.12. по 06.01.2002
---------------------------------
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.Pushups 8рХ4п. Итого: 83 подъема
-------------------

2 день (вторник)
------------------
О Т Д Ы Х

ПОЗДРАВЛЯЮ С НОВЫМ 2002 ГОДОМ!!!

Желаю здоровья, счастья и новых побед!!!





3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2 (22)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Deadlift from racks 65% 4рХ1п,75% 4рХ1п,85% 3рХ2п,
95% 3рХ2п,105% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ5п. Итого: 81 подъем
------------------

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% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 80 подъемов
--------------------

6 день (суббота)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх6п (30)
2.Incline 4рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ4п (22)
5.Leg press 7рх6п.
Итого: 52 подъема
--------------------
ВСЕГО ЗА НЕДЕЛЮ:296 подъемов
------------------------------

 

[bams_101]

Ive always been curious as to why back work is never a part of their programs? Was it always implied or perhaps a seperate workout?

 

[Spritcha]

Some do have barbell rows and pull ups

 

[jj80]

How do you program assistance into Sheiko? Do you? Anyone got a link?

 

[Spritcha]

normally its set out in the programminb- for eg, the one above has shoulder press, leg press, push ups etc

 

[0ni]

Sheiko assumes you have a large gpp background. Before you get into powerlifting training you do loads of upper back stuff for years. Its common for them to warm up with a "long pull" which is rather life a muscle snatch and this keeps shoulder healh

 

[iwakura]

Sheiko assumes you have a large gpp background. Before you get into powerlifting training you do loads of upper back stuff for years. Its common for them to warm up with a "long pull" which is rather life a muscle snatch and this keeps shoulder healh

so would that mean it would be ill advised for someone who has been training for 1.5yrs to jump into sheiko? or would it be better off to supplement training with shoulder health stuff?

 

[Spritcha]

No its fine to move into sheiko.

 

[Bench Polkov]

The answers to a lot of questions can be found by searching this forum: BMF Sports Sheiko Training Forums - Sheiko Training. You may see a few familiar names there as well.

 

[0ni]

I doubt adding pullups would influence the training effect unless you get silly with the volume. Doing sheiko after a few years of training is fine but i would do a gpp day on saturday as well. Just do fun easy stuff you like doing, eric talment has a few ideas for this if you look him up. No need to sweat the small stuff here

 

[Bench Polkov]

I doubt adding pullups would influence the training effect unless you get silly with the volume. Doing sheiko after a few years of training is fine but i would do a gpp day on saturday as well. Just do fun easy stuff you like doing, eric talment has a few ideas for this if you look him up. No need to sweat the small stuff here

Adding in back work is as easy as substituting a movement in the assistance template. I subbed it in place of pec flies for anybody I prepared sheiko cycles for.

 

[Spritcha]

That's the way it's supposed to work as well- make changes based on your needs and priorities.

 

[jj80]

Have you ever known lifters who've responded badly to Sheiko or better toward another program Spritcha? (examples?)

 

[Bench Polkov]

Have you ever known lifters who've responded badly to Sheiko or better toward another program Spritcha? (examples?)

I respond badly to sheiko, it gives me tricep tendonopathy... but it also boosts the fuck out of my bench.

 

[Spritcha]

Have you ever known lifters who've responded badly to Sheiko or better toward another program Spritcha? (examples?)

Sheiko is no fun. Its hard. But the only times I have ever heard of it not working is when someone either takes on a template that is too much for them or they start screwing around with stuff and change things. CMS is harder than it looks and are 30 and 31. Most people get great results from the combo of 37 and 32.