T Nation

Detailed Sheiko Log

Hello everyone I am starting a training log here. I will be documenting my next 10 weeks of training. Feel free to offer comments, constructive critizism or whatever…

As the title of the thread implies my training will be Sheiko based. I am gooing to follow the Sheiko bench press program listed here
http://www.zyworld.com/powerlifting/benchsheiko.htm
as close as possible.

For the squat and deadlift I will train each twice a week or possibly deadlift 3 times squat once. I’m going to have to go by feel on that one because squatting puts to much of a beating on my shoulders and the squat also comes very easy to me and when my deadlift goes up my squat goes up as well. It’s usually the other way around for most people but that is how it has worked for me in the past.

Deviations from the sheiko system are as follows:

I will alwasys bench before the squat or deadlift and I will never squat and deadlift twice in the same session or day. At my stage of development for those the additional volume is not necessary. I haven’t even done a squat in over 2 months. Anyways my starting lifts are as follows:

All lifts are with no supporting gear.

415 Bench
450 Squat (160 pounds under P.R also just an estimate I will increase numbers as I go on this one.)

500 Deadlift

My goals are as follows:

435 Bench (Pretty Aggressive)
545 Squat (Believe it or not easier than bench)
525 Deadlift(Somewhere in the middle)

Also just for the record I respond very well to high volume programs such as this. I have benched up to 4 times a week so my work capacity for that lift is pretty good.

Ok, thats enough of an introduction. Anyone who has done this program before I would appreciate your input about what you liked or didn’t like or how you have improved the program for your specific needs.

Thanks-

Day 1

Bench - 205 X 5, 250 X 4, 295 X 3 X 2,
335 X 3 X 6

Squat - 225 X 5, 275 X 4, 315 X 3 X 2,
365 X 3 X 6

Bench - 185 X 5, 275 X 5, 315 X 4 X 4

Doesn’t look like much on paper…but man was that brutal! The 4 workout took a little longer than expected about 1:40 min. But I refuse to rest shorter than 3 min for my heavy bench. I felt like I worked hard during the workout but was still fresh when I left. The squat was very easy and although I hit all my reps on the bench with no problem it was pretty hard work and towards the end my 3rd rep was a little slow. Not struggling breaking form slow but a little slower than the first 2.

Good lifting player. That Sheiko program is a killer. But, if you hang with it for a month or two, you will be glad you did. Your raw, base strength will improve significantly and your training stamina will go through the roof. I will probably do one again in my off-season this spring

Hey Guys,

I have heard a lot about Sheiko programs but don’t know too much about it. As a raw, drug-free lifter do you think I could benefit from this type of program? As I really want to push up my raw bench and squat.

My only reservation is thay I’ve heard it is really high volume so I’m not sure whether or not by body could handle it as I currently train on a 3 day westside template. In terms of my lifting, my raw lifts which stand at:

BP: 290
SQ: 400
DL: 520

Also do you where I could a good article or get some background reading on Sheiko’s program?

Many thanks,
Dhylan

This isn’t to sound rude or anything but do you really expect that kind of increase on your squat? That seems very… I don’t know what. Those kind of gains usually seem like those found in a lifter who finally perfect technique or something.

[quote]dheeel wrote:
Hey Guys,

I have heard a lot about Sheiko programs but don’t know too much about it. As a raw, drug-free lifter do you think I could benefit from this type of program? As I really want to push up my raw bench and squat.

My only reservation is thay I’ve heard it is really high volume so I’m not sure whether or not by body could handle it as I currently train on a 3 day westside template. In terms of my lifting, my raw lifts which stand at:

BP: 290
SQ: 400
DL: 520

Also do you where I could a good article or get some background reading on Sheiko’s program?

Many thanks,
Dhylan[/quote]

In my opinion this is the sort of training that needs to be eased into. My normal training consists of benching 3 to 4 times a week with a little bit more intensity than this. Which is why I think I am ready for it. Here is the website I got the routine from they have a couple of beginner programs with less volume that you may be interested in. Good Luck!

http://www.zyworld.com/powerlifting/workout.htm

[quote]Naphta wrote:
This isn’t to sound rude or anything but do you really expect that kind of increase on your squat? That seems very… I don’t know what. Those kind of gains usually seem like those found in a lifter who finally perfect technique or something.

[/quote]

I don’t think that is unreasonable at all. I think it is quite possible to come within 90% of my best squat within 10-12 weeks of serious training. Muscle memory is a beautiful thing. Like I said in my first post my squat numbers are way down just because I haven’t done the lift in a long time. I just estimated my max at 450 as a best guess, honestly I would say I have 495 in me, but if I based my percentages off that there would be now way I could train with the frequency I desire. For the squat when I calculate the percentages each week I will move my max up 20 to 30 pounds. That is the only lift I will do that for just because I haven’t done them in a long time. Who knows though, maybe I’m wrong, stay tuned and we will see.

Thanks-

Nice work.

Lots of sleep and food and you should have no problem. As you get deeper in cycle some restorative measures should be used.

ZMA
Whirlpools
Contrst baths
extra workouts
Ice
Massage

Keep up the good work

jack

[quote]bad_mo_fo wrote:

I don’t think that is unreasonable at all. I think it is quite possible to come within 90% of my best squat within 10-12 weeks of serious training. Muscle memory is a beautiful thing. Like I said in my first post my squat numbers are way down just because I haven’t done the lift in a long time. I just estimated my max at 450 as a best guess, honestly I would say I have 495 in me, but if I based my percentages off that there would be now way I could train with the frequency I desire. For the squat when I calculate the percentages each week I will move my max up 20 to 30 pounds. That is the only lift I will do that for just because I haven’t done them in a long time. Who knows though, maybe I’m wrong, stay tuned and we will see.

Thanks-
[/quote]

I think the most interesting thing I learned doing Sheiko came fromm deadlifting for reps a few times a week. After 10 weeks of it, my back got real strong.

My erectors stood out like logs. My hands became solid blobs of callous. I became very good at pulling heavy triples and doubles (I had always trained DLs for singles before). Unfortuantely, my max pull stayed about the same. Hopefully you’ll get better results.

[quote]Pinto wrote:
bad_mo_fo wrote:

I don’t think that is unreasonable at all. I think it is quite possible to come within 90% of my best squat within 10-12 weeks of serious training. Muscle memory is a beautiful thing. Like I said in my first post my squat numbers are way down just because I haven’t done the lift in a long time. I just estimated my max at 450 as a best guess, honestly I would say I have 495 in me, but if I based my percentages off that there would be now way I could train with the frequency I desire. For the squat when I calculate the percentages each week I will move my max up 20 to 30 pounds. That is the only lift I will do that for just because I haven’t done them in a long time. Who knows though, maybe I’m wrong, stay tuned and we will see.

Thanks-

I think the most interesting thing I learned doing Sheiko came fromm deadlifting for reps a few times a week. After 10 weeks of it, my back got real strong.

My erectors stood out like logs. My hands became solid blobs of callous. I became very good at pulling heavy triples and doubles (I had always trained DLs for singles before). Unfortuantely, my max pull stayed about the same. Hopefully you’ll get better results.
[/quote]

Interesting Pinto. I was actually thinking about modifying the competion phase to include more singles. But I will cross that bridge in a month from now.

Thanks for the input.

aw, ok, I misunderstood, I didn’t know you were coming back from lifting. I thought you we’re attempting a brand new p.r. Good luck. Please do keep a good log because I’m always interested in ways to get stronger.

I’ve trained the Sheiko method for some time and have had great success with the various programs.

One thing to note about much of the Russian programs is the amount of volume almost certainly is developed with restoratives in mind, so if you aren’t on any gear, keep that in mind when trying out the workouts. Most guys will burn out if they are trying this raw off contest numbers.

If you’re going to do the programs without drugs, the double sessions are something to work up to. Instead, cut the workout in half and start the second workout when the first exercise repeats. After two days in a row, take a day off. This will get you used to the system. When you feel your body has adjusted, then try the double sessions.

The double sessions are what get you stronger, especially the Squat and Deadlift ones, so I’d stay on schedule with those lifts and add some alternate exercise into the second lift. I actually found my Bench increasing when my DL volumes increased.

I had my best success applying some Conjugate techniques when performing second exercises on the same day…find a lagging exercise and work that in that way. I’d do various pin locatin DL’s, Front Squats, Box Squats, Leg Press, Floor Press, Board Press, etc.

Good luck and and make sure you sleep long and eat plenty!

Day 2 Chest muscles

Pretty easy day. I haven’t done inclines or flyes in over a year. Even though I was nowhere near failure on either one of them I probably worked my chest muscles more than I have in a long time. Which is a good thing because that is my weakness right now.

Incline Press
225 X 4, 245 X 4, 265 X 4, 275 X 4,
275 X 4,275 X 4

Dumbell Flyes
65 X 6 X 6

Barbell Rows
225 X 6, 245 X 6, 265 X 6, 275 X 5

Dumbell curls
4 X 20 25lb dumbells

Plate pinches

ill be interested in watching your progress, i find sheiko programs very interesting and havent yet decided to start one. good luck

[quote]Dominator wrote:
I’ve trained the Sheiko method for some time and have had great success with the various programs.

One thing to note about much of the Russian programs is the amount of volume almost certainly is developed with restoratives in mind, so if you aren’t on any gear, keep that in mind when trying out the workouts. Most guys will burn out if they are trying this raw off contest numbers.

If you’re going to do the programs without drugs, the double sessions are something to work up to. Instead, cut the workout in half and start the second workout when the first exercise repeats. After two days in a row, take a day off. This will get you used to the system. When you feel your body has adjusted, then try the double sessions.

The double sessions are what get you stronger, especially the Squat and Deadlift ones, so I’d stay on schedule with those lifts and add some alternate exercise into the second lift. I actually found my Bench increasing when my DL volumes increased.

I had my best success applying some Conjugate techniques when performing second exercises on the same day…find a lagging exercise and work that in that way. I’d do various pin locatin DL’s, Front Squats, Box Squats, Leg Press, Floor Press, Board Press, etc.

Good luck and and make sure you sleep long and eat plenty![/quote]

Excellent input Dominator I will keep your suggestions in mind if the volume gets to be too much for me. Also, I like the idea of using an assistence exercise for the part two of the workout when you do the same exercise twice. I might throw in some two board work toward the end of the cycle instead of the extra bench session.

Sheiko Day 3

Bench Marathon and Deadlifts. Worked form pretty good on the bench. My butt has been coming off the bench every know and again so I worked on keeping it down. I did for the most part.

I think most of the problem was getting my stomach full of air and staying tight. If anyone has any suggestions about the best way to keep you ass down on the bench please chime in.

Bench -

205 X 6
245 X 5
295 X 2 X 4
315 X 2 X 3
335 X 2 X 2
355 X 1 X 1
365 X 1 X 1 (I just had to)
335 X 2 X 2
315 X 2 X 3
295 X 4
275 X 5
245 x 5
225 x 7
205 x 8

Deadlift-

225 X 4
315 X 4
375 X 2 X 3
405 X 3 X 5

What a day. Workout time was approximately 2 hours. Sheiko bench marathon is BRRRRRRRRRRRRRRRRRRUUUUUUUUUUUUUUUUUTAL!

I’m pretty sure if this doesn’t kill me first it will make me stronger.

Very interesting log! I have done two cycles built around this particular bench progression and gotten around 15-20 lbs add to max on both occasions (However, bench was the only lift I was trying to raise… so your approach is quite aggressive).

Your numbers seem good already, so you propably know what you’re doing… but anyhow, remember to exercise some restraint. Your “I just had to”-comment really made me smile, because that’s what always gets me in trouble.

Go easy especially on the assistance days. Do not bust your balls on dips with 15 sec long last reps with hands shaking… even if you feel like you could. Last time I did this, I had managed to destroy my lockout by the end of week 4 (I have very long arms, so my tri’s have to struggle). Try to maintain bar speed and good form throughout the program and do not let the volume get to you.

Getting your butt to stay on the bench? One option is to spread your feet wider. This can take a bit away from your arch though. if your tight in the hips then this is more easily said than done.

More power to you and keep on going.

[quote]NorthStar wrote:
Very interesting log! I have done two cycles built around this particular bench progression and gotten around 15-20 lbs add to max on both occasions (However, bench was the only lift I was trying to raise… so your approach is quite aggressive).

Your numbers seem good already, so you propably know what you’re doing… but anyhow, remember to exercise some restraint. Your “I just had to”-comment really made me smile, because that’s what always gets me in trouble.

Go easy especially on the assistance days. Do not bust your balls on dips with 15 sec long last reps with hands shaking… even if you feel like you could. Last time I did this, I had managed to destroy my lockout by the end of week 4 (I have very long arms, so my tri’s have to struggle). Try to maintain bar speed and good form throughout the program and do not let the volume get to you.

Getting your butt to stay on the bench? One option is to spread your feet wider. This can take a bit away from your arch though. if your tight in the hips then this is more easily said than done.

More power to you and keep on going.[/quote]

When you did the program and increased your bench by 15-20 lbs did you follow the program completely, meaning the prep and the competition phases, or did you do your own peaking program? The reason I ask is when I look around I see a lot of people just doing the prep and then moving on to heavy singles for a few weeks.

[quote]bad_mo_fo wrote:

I think most of the problem was getting my stomach full of air and staying tight. If anyone has any suggestions about the best way to keep you ass down on the bench please chime in.
[/quote]

Try widening your stance.

[quote]Pinto wrote:
bad_mo_fo wrote:

I think most of the problem was getting my stomach full of air and staying tight. If anyone has any suggestions about the best way to keep you ass down on the bench please chime in.

Try widening your stance.

[/quote]

Widening my stance it is. I will let you know how it goes next Monday when I get to hit some 90% weights.

[quote]NorthStar wrote:
Very interesting log! I have done two cycles built around this particular bench progression and gotten around 15-20 lbs add to max on both occasions (However, bench was the only lift I was trying to raise… so your approach is quite aggressive).

Your numbers seem good already, so you propably know what you’re doing… but anyhow, remember to exercise some restraint. Your “I just had to”-comment really made me smile, because that’s what always gets me in trouble.

Go easy especially on the assistance days. Do not bust your balls on dips with 15 sec long last reps with hands shaking… even if you feel like you could. Last time I did this, I had managed to destroy my lockout by the end of week 4 (I have very long arms, so my tri’s have to struggle). Try to maintain bar speed and good form throughout the program and do not let the volume get to you.

Getting your butt to stay on the bench? One option is to spread your feet wider. This can take a bit away from your arch though. if your tight in the hips then this is more easily said than done.

More power to you and keep on going.[/quote]

Awesome suggestions North Star only a week in and I can see what you are saying about the assistance exercises. I’m trying to not go above 75% for any assistance exercises.

Quick question for you…

How are people in Finland training for weightlifting/powerlifting? Is it widely varried like it is here or is their a particular system most people follow. I have been trying to scour the web and find how people in different countires train. I just find it interesting.