Sheiko 5 week meet lift cycle

[animal87]

5 week Comp cycle

Week 1


Monday

Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1

Flies

5x10

Squat

50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2

Good mornings

5x5

Wednesday

Deadlift
50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2

Bench

55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1

Flies

5x10

Deadlift off pins
50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3

Lunges

5x5

Friday

Bench

50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1

Flies

5x10

Squat

50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4

Good mornings

5x5

Week 2

Monday

Squat

50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3

Bench

50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3

Flies

5x10

Wednesday (Skills Evaluation)

Squat

50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1

Bench

50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1

Deadlift

50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1

Friday

Squat

50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4

Bench

55% 3x1, 65% 3x2, 75% 3x4

Flies

5x10

Good mornings

5x5

Week 3

Monday

Squat

55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2

Bench

55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1

Flies

5x10

Good mornings

5x5

Wednesday

Deadlift to knees

55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2

Bench

55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2

Flies

5x10

Deadlift off pins

60% 3x2, 70% 2x1, 80% 2x4

Lunges

5x5

Friday

Bench

55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2

Flies

5x10

Squat

55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2

Good mornings

5x5

Week 4

Monday

Squat

55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2

Bench

55% 2x2, 65% 2x2, 80% 3x4

Flies

5x10

Good mornings

5x5

Wednesday

Bench

55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2

Deadlift

50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2

Flies

5x10

Lunges

5x5

Friday

Squat

55% 2x3, 65% 2x1, 80% 2x2

Bench

55% 3x1, 65% 1x1, 70% 2x1

Flies

5x10

Good mornings

5x5

Week 5

Monday

Deadlift

50% 3x1, 60% 3x2, 70% 3x2

Bench

50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1

Wednesday

Squat

50% 3x1, 60% 3x2, 70% 2x3

Bench

50% 3x1, 60% 3x2, 70% 2x2

Rest Friday

Saturday – Meet!

[animal87]

The normal sets and reps are reversed, this is a russian routine. 3x1 is 1 set 3 reps.

[cmeliftheavy]

I have heard allot about Sheiko training program, just haven't researched it as much. Good post Animal, found a link that had the routines outlined. This training seems to be a 5 week which is a good add in mixing routines up...

Sheiko 5 week training program Link: http://www.elitefts.net/sheiko/default.asp

[Mz1220]

Thanks for posting