I differ in that I think Sheiko is great for beginners since it has you doing the comp lifts and has everything set in stone. I’d cut the deadlifts to knees from it though, they’re a bit hazardous.
If I had my time again, I’d do:
1 month doing comp lifts and trying to get as big as possible. Maybe WS4SB.
1 month of Sheiko
1 month of Sheiko with new max
Then do whatever you feel like, the main aim is to give you a good start.
looks good but whats sheiko?
There’s a bit of stuff on it floating around. I’ve got an Excel spreadsheet based off Wade Hoopers 2006 training, but if you just want to have a browse, look at:
Boris Sheiko 4 Week Preparatory Program at http://www.joeskopec.com/programs.html
The general format is you perform sets on 50%,60% and 70% and then upwards of 4 working sets on 80-85%. You’d do the same for a second excercise, and then you’d do the first exercise at a lower percentage.
For example, one day will have you work up to 5 sets of 3 on 80% of your squat max, then 6 sets of 3 on 80% of your bench max, then 5 sets of 5 on 70% of your squat max. You’d then do some flies and situps and go home.
I think it’s great for beginners since that sort of thing will be very taxing on an experienced lifter, but a beginner improves much more rapidly so it isn’t as bad. Also, you do a shitload of reps with the competition lifts. You might as well learn technique early on, then you just have to worry about getting stronger. It’s a lot harder trying to learn proper technique a year or two down the track.