Sheiko Program 101

>>41264519
there are several recurring patterns in the lifts which are interesting

bench press is done every day, odd weeks are heavier than even weeks
> odd-week mondays are the highest volume and most often split, with squat between sessions
> odd-week wednesdays are lightest volume and get right to near the top sets of the previous monday, usually done between sets of deads
> odd-week fridays have a medium volume and fairly high intensity, often done between sets of squats
> odd-week saturdays (for 4x/week programs) rarely top 70% of 1RM
> even-week mondays less likely split and high volume but all across the intensity range
> even-week wednesdays relate to the monday the same way as the odd-week
> even-week fridays are low-medium volume and med intensity
> even-week saturdays (for 4x/week programs) are usually not comp bench, incline or dips and triceps etc.

>>41264519
squat is always done twice a week, on mondays and fridays
> often between sets of bench on mondays
> often in two sets, with bench in-between, on fridays
> usually in sets of 4-5 reps, usually peaking in intensity at 80% or 85%
> odd weeks have the most volume, even weeks have 5-10+ fewer working reps and mostly off the top intensities

deadlift is done on wednesdays and in 4x/week programs on saturdays
> almost always a sandwich around a bench session
> almost always in variants and not regular deadlifts
> usually the first concentrates on the bottom of the movement, eg to the knees or from a deficit
> usually the second concentrates on the top of the movement, eg from a box
> the saturday deadlift (in 4x/week programs) is lighter volume
> odd weeks have less volume and even weeks have more volume, opposite of the squat

>>41264519
accessory work is very high volume but programmed to stay well away from failure, there is lots of variability in this and sometimes a lift is used just to correct a form issue on a main lift, lots of exercises that appear only once or twice in a cycle
> db flies usually m/w/f
> abs usually on squat days
> leg press usually in the middle of long cycles and on deadlift days
> dips usually on the sat bench day (if 4x/week)
> good mornings on squat days, often standing on mon and seated on wed
> back extensions on the first deadlift day
> triceps on the second deadlift day (the fourth bench day which often uses a non-competition bench)
there are about a half-dozen other exercises and modifications of main lifts, like "bottom up squat" which appear only a couple of times over a 12- or 20-week cycle

>>41264519
competition prep cycle is usually 4-5 weeks
> first week is a "skills test" where maxes are hit or exceeded for all competition lifts
> this can be done and then another cycle started
> week 2 and sometimes week 3 are almost like regular training weeks
> there is a full calendar week of deload before the calendar week of the competition, this is very light volume and doesn't go over 70-80% intensity and no deadlifts
> calendar week of the competition is very light and only works out the first day or two

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this info isnt useful to anyone outside /plg/ and everyone in /plg/ is already very familiar with sheiko

kys raf no one likes you

>>41264519
that's pretty much all there is to it in basic form, working from a spreadhseet you would adjust the target weights slightly on the main lifts if you needed to or maybe do an extra or fewer sets depending on fatigue, and substitute out the named accessory lifts if you needed work on something or if a lift was problematic for you
all the different versions have the same basic commonality and the longer/more advanced spreadsheets keep the same basic themes but expand on them
> beginner is a 4-week prep cycle and a 4-week comp cycle
> intermediate is 2 different 4-week prep cycles with psuedoscientific names or old spreadsheet numbered names, followed by a 4-week comp cycle
> advanced is 3 different prep cycles totalling 15 weeks and then a 5-week comp cycle

the different loads are different volumes for different size guys, but obviously if you need more/less then pick a different one
> small load for big lifters >110kg
> intermediate load for medium size lifters >80kg
> large load for small lifters <80kg

>>41264924
feel free to screenshot it to /plg/ then

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why would I do that if everyone in /plg/ is familiar with sheiko already?

>>41265055
>why would I do that if everyone in /plg/ is familiar with sheiko already?
could have sworn i saw a simple question about which load spredsheet to use in the /plg/ thread just today ....

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>he still lurks /plg/ despite everyone there despising him

sad

I know your jerking off to the thought of someone posting in your thread, so Im leaving now. bye raffy :)