hey guys moving away for college on wedensday (u of a) i need to find a program to start so i can begin to start pushing up some respectable weight again. I have powerlifting expierience.
i won the 2009 NASA high school nationals (181lbs.) back in april, but have kind of gotten into a pretty boy phase since then (a 165lb. gaylord). this is the SHEIKO program. i would love some feed back and suggestions.
currently 5’10"/ 166-170lbs./8-9% bf. pretty much been on a low carb diet the last 6 months
MAXES:
BENCH: APPX. 225
SQUAT: APPX. 330
DEADLIFT: APPX. 350
Sheiko
Monthly training plan #1 of Candidates to MS and CMS in preparation period
week 1
1 day (monday) reps sets % weight
1 Squat 5 1 50% 165
4 2 60% 198
3 2 70% 231
2 5 80% 264
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 6 80% 180
3 Chest muscles
(dumbbells flies or presses) 10 5
4 Squat 5 1 50% 165
5 1 60% 198
4 5 70% 231
5 Abs 10 3
3 day (wednesday) reps sets % weight
1 Deadlift 4 1 50% 175
4 1 60% 210
3 2 70% 245
3 5 80% 280
2 Benchpress 6 1 50% 113
5 1 60% 135
4 2 70% 158
3 2 75% 169
2 2 80% 180
3 2 75% 169
4 1 70% 158
6 1 65% 146
8 1 60% 135
10 1 50% 113
3 Chest muscles 10 5
4 Deadlift up to knees 4 1 50% 175
4 1 60% 210
4 5 70% 245
5 Goodmornings (standing) 5 5
5 day (friday) reps sets % weight
1 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 5 80% 180
2 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 6 80% 264
3 Benchpress 5 1 55% 124
4 1 65% 146
3 5 75% 169
4 Chest muscles 10 5
5 Abs 10 3
6 day (saturday) reps sets % weight
1 Deadlift standing on boxes 3 2 50% 175
2 4 60% 210
2 Incline Benchpress 4 6
3 Dips (with weights) 6 5
4 Deadlift off boxes 4 1 60% 210
4 2 70% 245
3 2 80% 280
2 4 90% 315
5 Goodmornings (seating) 5 5
week 2
1 day (monday) reps sets % weight
1 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 3 80% 180
2 3 85% 191
2 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 5 80% 264
3 Benchpress 4 1 55% 124
4 2 65% 146
4 4 75% 169
4 Chest muscles 10 5
5 Abs 10 3
3 day (wednesday) reps sets % weight
1 Deadlift standing on boxes 3 1 50% 175
3 2 60% 210
2 4 65% 228
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
2 3 80% 180
3 2 75% 169
4 1 70% 158
6 1 60% 135
8 1 50% 113
3 Chest muscles 10 5
4 Deadlift 4 1 50% 175
4 1 60% 210
3 2 70% 245
3 5 80% 280
5 Goodmornings (standing) 5 5
5 day (friday) reps sets % weight
1 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 5 80% 264
2 Benchpress 5 1 55% 124
4 1 65% 146
3 5 75% 169
3 Chest muscles 10 5
4 Squat 5 1 50% 165
5 1 60% 198
4 4 70% 231
5 Abs 10 3
6 day (saturday) reps sets % weight
1 Press behind the neck 5 5
2 Incline Benchpress 4 6
3 Dips (with weights) 8 5
4 Deadlift up to knees 4 1 50% 175
4 1 60% 210
3 2 70% 245
2 5 75% 263
5 Goodmornings (seating) 5 5
week 3
1 day (monday) reps sets % weight
1 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 5 80% 264
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 6 80% 180
3 Chest muscles 10 5
4 Squat 5 1 50% 165
5 1 60% 198
5 5 70% 231
5 Abs 10 3
3 day (wednesday) reps sets % weight
1 Deadlift 4 1 50% 175
4 1 60% 210
3 2 70% 245
3 5 80% 280
2 Benchpress 8 1 50% 113
7 1 55% 124
6 1 60% 135
5 1 65% 146
4 1 70% 158
3 2 75% 169
2 2 80% 180
1 2 85% 191
2 2 80% 180
3 2 75% 169
4 1 70% 158
6 1 65% 146
8 1 60% 135
10 1 55% 124
12 1 50% 113
3 Chest muscles 10 5
4 Deadlift up to knees 4 1 50% 175
4 1 60% 210
4 5 70% 245
5 Goodmornings (seating) 5 5
5 day (friday) reps sets % weight
1 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 3 80% 264
2 3 85% 281
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 6 80% 180
3 Chest muscles 10 5
4 Squat 6 1 50% 165
6 1 60% 198
6 4 65% 215
5 Dips (with weights) 6 6
6 Abs 10 3
6 day (saturday) reps sets % weight
1 Deadlift standing on boxes 3 1 50% 175
3 2 60% 210
3 4 65% 228
2 Benchpress 6 1 50% 113
6 1 60% 135
6 5 65% 146
3 Triceps 6 5
4 Deadlift off boxes 4 1 60% 210
4 2 70% 245
4 2 80% 280
4 4 85% 298
5 Goodmornings (standing) 5 5
week 4
1 day (monday) reps sets % weight
1 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 7 80% 264
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 2 80% 180
2 3 85% 191
3 2 80% 180
3 Dips 6 5
4 Chest muscles 10 5
5 Abs 10 3
3 day (wednesday) reps sets % weight
1 Deadlift standing on boxes 3 1 50% 175
3 2 60% 210
2 4 70% 245
2 Benchpress 5 1 50% 113
5 1 60% 135
5 2 70% 158
4 5 75% 169
3 Chest muscles 10 5
4 Deadlift 4 1 50% 175
4 1 60% 210
3 2 70% 245
3 3 80% 280
2 3 85% 298
5 Goodmornings (standing) 5 5
5 day (friday) reps sets % weight
1 Squat 5 1 50% 165
4 1 60% 198
3 2 70% 231
3 3 80% 264
2 3 85% 281
2 Benchpress 5 1 50% 113
4 1 60% 135
3 2 70% 158
3 6 80% 180
3 Dips 6 5
4 Chest muscles 10 5
5 Squat 4 1 55% 182
3 1 65% 215
3 5 75% 248
6 Abs 10 5
6 day (saturday) reps sets % weight
1 Deadlift up to knees 4 1 50% 175
4 1 60% 210
3 2 70% 245
2 4 80% 280
2 Press behind the neck 5 5
3 Incline Benchpress 4 6
4 Deadlift off boxes 4 1 60% 210
4 1 70% 245
3 2 80% 280
3 4 90% 315
5 Goodmornings (seating) 5 5
then you kind of taper for awhile. but this is a very intense program that has reasonably high volume. should be good what do you think?