-sheiko 3day under 80kg
TRANSCRIPT
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Sheiko 3 day program for lifters under 175lb
Squat 420Bench 265
eadlift 470
!otal 1155
"isit forum
http://var/www/apps/conversion/tmp/scratch_3/visit%20forumhttp://var/www/apps/conversion/tmp/scratch_3/visit%20forum
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Sheiko
Number of Lifts (NL) Volume Intensity
#37 Squat Bench Dea NL Squat Bench Dea !otal ei"ht $%" & Squat Bench Dea
k' 74 142 70 0 20470 23340 21##0 0 $%&'0( 1#)#* 66* 62* 67*
k #3 113 57 0 267+0 1#6+0 17+25 0 $%&'0( 21)2* 6#* 66* 67*
k3 10# 162 63 0 31070 27++5 210+0 0 $%&'0( 20)7* 6+* 65* 71*
k +3 11+ 26 0 24310 214+5 +6#0 0 $%&'0( 20)+* 70* 6#* 71*
*onth 35# 535 216 0 0 0 0 0 $%&'0( 20)6* 6+* 65* 6#*
350 0.24
Preparatory Period (#30)NL
Avg %
Wk1 Wk2 Wk3 Wk4
50
100
150
200
250
300
350
0.18
0.19
0.2
0.21
0.22
0.23
0.24
Preparatory Period (#3)NL
Avg %
Number of Lifts Average Weight (% of Total)
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Number of Lifts (NL) Volume Intensity
#3+ Squat Bench Dea NL Squat Bench Dea !otal ei"ht $%" & Squat Bench Dea
k' 11# 113 63 0 33#35 20015 21625 0 $%&'0( 22)2* 6+* 67* 73*
k +4 +3 5# 0 23475 15040 1#0+5 0 $%&'0( 22)1* 67* 6+* 6#*
k3 106 112 60 0 301+0 20310 212#0 0 $%&'0( 22)4* 6+* 6+* 75*
k +3 +1 26 0 24360 14#35 +6#0 0 $%&'0( 21)#* 70* 70* 71*
*onth 3#2 3+# 20+ 0 0 0 0 0 $%&'0( 22)2* 6+* 6+* 72*
100
150
200
250
300
350
0.19
0.2
0.21
0.22
0.23
0.24
!ompetitio" Period (#3)NL
Avg %
Number of Lifts Average Weight (% of Total)
Wk1 Wk2 Wk3 Wk4
50
100
150
200
250
300
0.18
0.19
0.2
0.21
0.22
0.23
Number of Lifts Average Weight (% of Total)
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Number of Lifts (NL) Volume Intensity
#3 Squat Bench Dea NL Squat Bench Dea !otal ei"ht $%" & Squat Bench Dea
k' 5# 60 13 0 16660 11065 4325 0 $%&'0( 21)0* 67* 70* 71*
k 77 102 41 0 22630 1#035 131+5 0 $%&'0( 21)6* 70* 70* 6+*
k3 41 63 25 0 11700 11620 7#15 0 $%&'0( 21)0* 6+* 70* 67*
k 15 32 15 0 3#00 53+0 4465 0 $%&'0( 1#)2* 62* 63* 63*
*onth 1#2 257 #4 0 0 0 0 0 $%&'0( 21)0* 6+* 6#* 6+*
Wk1 Wk2 Wk3 Wk4
50 0.18
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#0, +0-+# 70-7# 60-6# 50-5# *
Loain" !y,e
& k' k k3 k *onth & k' k k3 k *onth
-+.-/ 10 15 15 15 55 -+.-/ 42 23 37 20 122
0+.0/ 1+ 1+ 1+ 12 66 0+.0/ 3# 25 60 1+ 142
7+.7/ 46 50 61 1+ 175 7+.7/ 61 4# 36 53 1##
1+.1/ 0 10 15 3+ 63 1+.1/ 0 16 2# 27 72
/+2 0 0 0 0 0 /+2 0 0 0 0 0
NL 0 0 0 0 0 NL 0 0 0 0 0
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
160
180
$uat #3
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
160
180
&e"'h #3
160
180
$uat #30
160
180
&e"'h #30
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Loain" !y,e
& k' k k3 k *onth & k' k k3 k *onth
-+.-/ 20 15 16 15 66 -+.-/ 27 21 21 17 +6
0+.0/ 26 17 1+ 12 73 0+.0/ 22 17 1+ 15 72
7+.7/ 43 37 36 1+ 134 7+.7/ 26 24 33 25 10+
1+.1/ 30 12 36 36 114 1+.1/ 3+ 21 40 24 123
/+2 0 3 0 2 5 /+2 0 0 0 0 0
NL 0 0 0 0 0 NL 0 0 0 0 0
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
20
40
60
80
100
120
140
160
180
$uat #3
20
40
60
80
100
120
140
160
180
&e"'h #3
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Loain" !y,e
& k' k k3 k *onth & k' k k3 k *onth
-+.-/ # # 6 3 27 -+.-/ # 13 # 6 37
0+.0/ 15 1+ # 6 4+ 0+.0/ 12 13 # 12 46
7+.7/ 30 24 16 6 76 7+.7/ 34 34 26 14 10+
1+.1/ 2 26 10 0 3+ 1+.1/ 2 42 1# 0 63
/+2 3 0 0 0 3 /+2 3 0 0 0 3
NL 0 0 0 0 0 NL 0 0 0 0 0
Wk1 Wk2 Wk3 Wk4
0
Wk1 Wk2 Wk3 Wk4
0
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By .a/imusluteus
Squat Bench eadlift
Loain" ocus
& k' k k3 k *onth & of Lifts k' k k3 k *onth
-+.-/ 10 + 4 4 26 Squat $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
0+.0/ 20 12 # 4 45 Bench $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
7+.7/ 2+ 37 34 6 105 ead $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
1+.1/ 12 0 16 12 40
/+2 0 0 0 0 0
NL 0 0 0 0 0
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
160
180
eadlift #3
Wk1 Wk2 Wk3 Wk4
0
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Lift istributio" #3
160
180
eadlift #30
0.9
1
Lift istributio" #30
http://var/www/apps/conversion/tmp/scratch_3/By%20MaximusGluteushttp://var/www/apps/conversion/tmp/scratch_3/By%20MaximusGluteus
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Loain" ocus
& k' k k3 k *onth & of Lifts k' k k3 k *onth
-+.-/ 4 + 4 4 20 Squat $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
0+.0/ 13 12 # 4 3+ Bench $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
7+.7/ 14 24 16 6 60 ead $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
1+.1/ 24 15 31 12 +2
/+2 + 0 0 0 +
NL 0 0 0 0 0
20
40
60
80
100
120
140
160
180
eadlift #3
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
Lift istributio" #3
Wk1 Wk2 Wk3 Wk4
0
20
40
60
80
100
120
140
Wk1 Wk2 Wk3 Wk4
0
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
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Loain" ocus
& k' k k3 k *onth & of Lifts k' k k3 k *onth
-+.-/ 3 6 3 3 15 Squat $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
0+.0/ 2 11 6 4 23 Bench $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
7+.7/ 4 # 16 + 37 ead $%&'0( $%&'0( $%&'0( $%&'0( $%&'0(
1+.1/ 1 15 0 0 16
/+2 3 0 0 0 3
NL 0 0 0 0 0
Wk1 Wk2 Wk3 Wk4
0
Wk1 Wk2 Wk3 Wk4
0
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Sheiko #37 &olume
Squat 35# 102630
Bench press 535 #23#0
eadlift 216 6#5+5
!otal 1110 264605
eek '
Day ' * eps Sets eight
1 Bench press 50* 5 1 13560* 4 2 160
70* 3 2 1+5
75* 3 5 200
2 Squat 50* 5 1 210
60* 5 2 250
70* 5 5 2#5
4 Bench press 50* 6 1 135
60* 6 2 160
65* 6 4 170
3
umbbell fly 10 55 ood morning standing 5 5
Day 3 * eps Sets eight
1 eadlift 50* 5 1 235
60* 5 2 2+0
70* 4 2 330
75* 3 4 355
2 %ncline Bench press 4 6
3 ip 5 5
4 eadlift from bo/es 50* 5 1 235
60* 5 2 2+0
70* 4 2 330
+0* 3 4 375
5 unge 5 5
6 bs 10 3
Day - * eps Sets eight
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1 Bench press 50* 7 1 135
55* 6 1 145
60* 5 1 160
65* 4 1 170
70* 3 2 1+5
75* 2 2 20070* 3 2 1+5
65* 4 1 170
60* 6 1 160
55* + 1 145
50* 10 1 135
2 umbbell fly 10 5
3 Squat 50* 5 1 210
60* 4 2 250
70* 3 2 2#5
75* 3 5 3154 8rench press 10 5
5 ood morning sitting 5 5
Squat 74 20470
Bench press 142 23340
eadlift 70 21##0
!otal 2+6 65+00
eek
Day ' * eps Sets eight
1 Squat 50* 5 1 210
60* 4 2 250
70* 3 2 2#5
+0* 2 5 335
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 2 1+5
+0* 2 6 210
3 umbbell fly 10 5
4 9ush up 10 5
5 Squat 55* 3 1 230
65* 3 1 275
75* 3 4 315
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6 ood morning standing 5 5
Day 3 * eps Sets eight
1 eadlift up to :nees 50* 4 1 235
60* 4 2 2+0
70* 4 4 3302 Bench press 50* 5 1 135
60* 5 2 160
70* 4 5 1+5
3 umbbell fly 10 5
4 eadlift 50* 4 1 235
60* 4 1 2+0
70* 3 2 330
75* 3 5 355
5 unge 5 5
Day - * eps Sets eight
1 Squat 50* 4 1 210
60* 4 1 250
70* 3 2 2#5
75* 3 6 315
2 Bench press 50* 6 1 135
60* 5 1 160
70* 4 2 1+5
75* 3 2 200
+0* 2 2 21075* 4 1 200
70* 5 1 1+5
60* 6 1 160
50* 7 1 135
3 umbbell fly 10 5
4 !riceps 10 5
5 Squat 55* 3 1 230
65* 3 1 275
75* 2 4 315
6 ood morning sitting 6 5
Squat #3 267+0
Bench press 113 1#6+0
eadlift 57 17+25
!otal 263 642+5
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eek 3
Day ' * eps Sets eight
1 Squat 50* 5 1 21060* 4 2 250
70* 3 2 2#5
+0* 3 5 335
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 2 1+5
+0* 3 5 210
3 umbbell fly 10 5
4 9ush up 10 5
5 Squat 50* 5 1 21060* 5 1 250
70* 5 5 2#5
6 bs 10 3
Day * eps Sets eight
1 eadlift up to :nees 50* 4 1 235
60* 4 1 2+0
70* 4 2 330
75* 4 4 355
2
Bench press 50* 6 1 13560* 5 1 160
70* 4 2 1+5
75* 3 2 200
+0* 2 2 210
75* 3 2 200
70* 4 1 1+5
65* 5 1 170
60* 6 1 160
55* 7 1 145
50* + 1 135
3 umbbell fly 10 5
4 eadlift from bo/es 60* 5 1 2+0
70* 5 2 330
+0* 4 4 375
5 unge 5 5
6 bs 10 3
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Day 3 * eps Sets eight
1 Bench press 50* 5 1 135
60* 4 1 160
70* 3 2 1+5
+0* 2 5 210
2 Squat 50* 5 1 21060* 5 1 250
70* 5 2 2#5
75* 4 5 315
3 Bench press 50* 6 1 135
60* 6 2 160
65* 6 4 170
4 umbbell fly 10 5
5 ood morning standing 5 5
Squat 10# 31070
Bench press 162 27++5
eadlift 63 210+0
!otal 334 +0035
eek
Day ' * eps Sets eight
1 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 2 335
+5* 2 3 355
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 2 1+5
+0* 3 5 210
3 umbbell fly 10 5
4 ip + 5
5 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 2 4 335
6 ood morning standing 5 5
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Day 3 * eps Sets eight
1 Bench press 50* 5 1 135
60* 4 1 160
70* 3 2 1+5
+0* 3 2 210
+5* 2 3 2252 eadlift 50* 4 1 235
60* 4 1 2+0
70* 3 2 330
+0* 3 2 375
+5* 2 3 400
3 Bench press 55* 5 1 145
65* 5 1 170
75* 4 4 200
4 umbbell fly 10 5
5 unge 5 5
Day - * eps Sets eight
1 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 6 335
2 Bench press 50* 5 1 135
60* 5 1 160
70* 5 5 1+5
3
umbbell fly 10 54 ip + 5
5 ood morning sitting 5 5
6 bs 10 3
Squat +3 24310
Bench press 11+ 214+5
eadlift 26 +6#0
!otal 227 544+5
Sheiko #37
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Sheiko #3+ &olume
Squat 3#2 111#50
Bench press 3+# 70300
eadlift 20+ 706#0
!otal #+# 252#40
eek '
Day ' * eps Sets eight
1 Bench press 50* 5 1 13560* 4 1 160
70* 3 1 1+5
+0* 3 5 210
2 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 5 335
3 Bench press narro; grip 50* 3 1 135
60* 3 1 160
70* 3 4 1+54 umbbell fly 10 5
5 Squat 55* 5 1 230
65* 4 1 275
75* 3 5 315
6 ood morning standing 5 5
Day 3 * eps Sets eight
1 eadlift 50* 4 1 235
60* 4 2 2+2
70* 3 2 32#
+0* 3 5 376
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 3 2 210
+5* 2 2 225
+0* 3 1 210
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70* 5 1 1+5
60* 7 1 160
50* # 1 135
3 umbbell fly 4 6
4 eadlift from bo/es 60* 5 1 2+0
70* 4 2 330+0* 3 3 375
#0* 2 4 425
5 unge 5 5
6 bs 10 3
Day - * eps Sets eight
1 Squat 50* 5 1 210
60* 4 2 250
70* 3 2 2#5
+0* 3 5 3352 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 2 5 210
3 ip 6 5
4 Squat 50* 5 1 210
60* 5 2 250
70* 4 4 2#5
5 8rench press 10 5
6
ood morning sitting 5 5
Squat 11# 33#35
Bench press 113 33#35
eadlift 63 21625
!otal 2#5 +#4#5
eek
Day ' * eps Sets eight
1 Squat 50* 5 1 210
60* 4 2 250
70* 3 2 2#5
+0* 2 2 335
#0* 1 3 3+0
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2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 3 5 210
3 umbbell fly 10 5
4 9ush up 10 55 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 2 4 335
6 ood morning standing 5 5
Day 3 * eps Sets eight
1 eadlift up to :nees 50* 4 1 235
60* 4 2 2+0
70* 3 2 33075* 3 4 355
2 Bench press 55* 5 1 145
65* 4 1 170
75* 3 1 200
+0* 2 2 210
+5* 1 2 225
75* 3 1 200
65* 5 1 170
55* 7 1 145
3
umbbell fly 10 54 eadlift 50* 4 1 235
60* 4 1 2+0
70* 3 2 330
+0* 3 5 375
5 unge 5 5
Day - * eps Sets eight
1 Squat 50* 5 1 210
60* 5 1 250
70* 3 1 2#5
70* 5 1 2#5
70* 7 1 2#5
70* 6 1 2#5
70* 4 1 2#5
2 Bench press 55* 4 1 145
65* 4 1 170
75* 3 5 200
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3 ip + 5
4 eg 9ress 6 5
5 ood morning sitting 6 5
Squat +4 23475
Bench press +3 15040
eadlift 5# 1#0+5
!otal 226 57600
eek 3
Day ' * eps Sets eight
1 Squat 50* 5 1 21060* 4 2 250
70* 3 2 2#5
+0* 3 5 335
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 3 2 210
+5* 2 3 225
+0* 3 2 210
3
Squat 50* 6 1 21060* 6 1 250
65* 6 4 275
4 umbbell fly 10 5
5 ood morning standing 5 5
Day 3 * eps Sets eight
1 eadlift 50* 4 1 235
60* 4 1 2+0
70* 3 2 330
+0* 3 3 375
+5* 2 3 400
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 2 5 210
3 umbbell fly 10 5
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4 eadlift from bo/es 65* 5 1 305
75* 5 2 355
+5* 4 4 400
5 unge 5 5
6 bs 10 3
Day - * eps Sets eight
1 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
+0* 3 4 210
2 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 2 335
+5* 2 3 355+0* 3 3 335
3 Bench press 50* 6 1 135
60* 6 1 160
70* 6 4 1+5
4 umbbell fly 10 5
5 ood morning sitting 5 5
Squat 106 301+0
Bench press 112 20310
eadlift 60 212#0
!otal 27+ 717+0
eek
Day ' * eps Sets eight
1 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 2 335
+5* 2 2 355
#0* 1 2 3+0
2 Bench press 50* 5 1 135
60* 4 1 160
70* 3 1 1+5
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+0* 2 5 210
3 umbbell fly 10 5
4 ip + 5
5 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5+0* 2 4 335
6 ood morning standing 5 5
Day 3 * eps Sets eight
1 Bench press 55* 5 1 145
65* 4 1 170
75* 3 1 200
+5* 2 4 225
2 eadlift 50* 4 1 235
60* 4 1 2+070* 3 2 330
+0* 3 2 375
+5* 2 3 400
3 Bench press 50* 3 1 135
60* 3 1 160
70* 3 1 1+5
+0* 2 3 210
4 umbbell fly 10 5
5 unge 5 5
Day - * eps Sets eight
1 Squat 50* 5 1 210
60* 4 1 250
70* 3 2 2#5
+0* 3 6 335
2 Bench press 55* 4 1 145
65* 4 1 170
75* 4 4 200
3 umbbell fly 10 5
4 ip + 5
5 ood morning sitting 5 5
6 bs 10 3
Squat +3 24360
Bench press +1 14#35
eadlift 26 +6#0
!otal 1#0 47#+5
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Sheiko #3+
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Sheiko #3 &olume
Squat 1#2 54+#0
Bench press 257 47100
eadlift #4 2#+#0
!otal 543 131++0
eek '
Day ' * eps Sets eight
1 Squat 50* 3 1 21060* 3 1 250
70* 3 2 2#5
75* 2 3 315
2 Bench press 50* 3 1 135
60* 3 1 160
70* 3 2 1+5
75* 2 3 200
3 bs 10 3
Day * eps Sets eight
1 Squat 50* 3 1 210
60* 3 2 250
70* 2 2 2#5
+0* 2 1 335
#0* 1 1 3+0
100*-105* 1 2-3 +.+
2 Bench press 50* 3 1 135
60* 3 1 160
70* 2 2 1+5
+0* 2 1 210
#0* 1 1 240
100*-105* 1 2-3 0-.1+
3 eadlift 50* 3 1 235
60* 2 1 2+0
70* 2 2 330
+0* 1 1 375
#0* 1 1 425
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100*-105* 1 2-3 7+./-
Day 3 * eps Sets eight
1 Squat 50* 3 1 210
60* 3 2 250
70* 3 2 2#575* 2 4 315
2 Bench press 55* 3 1 145
65* 3 2 170
75* 3 6 200
3 umbbell fly 10 5
4 ood morning standing 5 5
5 bs 10 3
Squat 5# 16660
Bench press 60 11065
eadlift 13 4325
!otal 132 32050
eek
Day ' * eps Sets eight
1
Squat 50* 3 1 21060* 3 2 250
70* 3 2 2#5
+0* 2 4 335
2 Bench press 50* 3 1 135
60* 3 1 160
70* 3 2 1+5
+0* 3 5 210
3 umbbell fly + 4
4 Squat 55* 3 1 230
65* 3 2 275
75* 3 4 315
Day * eps Sets eight
1 eadlift up to :nees 50* 3 1 235
60* 2 2 2+0
65* 2 2 305
70* 1 3 330
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2 Bench press 50* 3 1 135
60* 3 1 160
70* 3 2 1+5
+0* 3 2 210
+5* 2 3 225
3 umbbell fly 10 54 eadlift 50* 3 1 235
60* 3 1 2+0
70* 3 2 330
+0* 3 5 375
5 bs 10 3
Day 3 * eps Sets eight
1 Bench press 50* 3 1 135
60* 3 1 160
70* 3 2 1+5+0* 3 5 210
2 Squat 50* 3 1 210
60* 3 2 250
70* 3 2 2#5
+0* 3 6 335
3 Bench press 50* 4 1 135
60* 4 1 160
70* 4 4 1+5
4 umbbell fly 10 5
5
ood morning standing 5 5
Squat 77 22630
Bench press 102 1#035
eadlift 41 131+5
!otal 11+ 54+50
eek 3
Day ' * eps Sets eight
1 Squat 50* 3 1 210
60* 3 1 250
70* 3 2 2#5
+0* 2 5 335
2 Bench press 50* 3 1 135
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60* 3 1 160
70* 3 2 1+5
+0* 2 3 210
+5* 1 3 225
3 umbbell fly + 4
4 bs 4 5
Day * eps Sets eight
1 Bench press 50* 3 1 135
60* 3 1 160
70* 3 2 1+5
+0* 2 5 210
2 umbbell fly + 4
3 eadlift 50* 3 1 235
60* 3 2 2+0
70* 3 2 33075* 2 5 355
4 ood morning standing 5 4
Day 3 * eps Sets eight
1 Squat 50* 3 1 210
60* 3 2 250
70* 2 2 2#5
75* 2 3 315
2 Bench press 50* 3 1 135
60* 3 1 16070* 3 2 1+5
75* 2 4 200
3 bs + 3
Squat 41 11700
Bench press 63 11620
eadlift 25 7#15
!otal 12# 31235
eek
Day ' * eps Sets eight
1 Bench press 50* 3 1 135
60* 3 2 160
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8/18/2019 -Sheiko 3day Under 80kg
28/28
70* 2 2 1+5
75* 1 4 200
1 eadlift 50* 3 1 235
60* 2 2 2+0
70* 2 4 330
3 bs + 2
Day * eps Sets eight
1 Squat 50* 3 1 210
60* 3 2 250
70* 2 3 2#5
2 Bench press 50* 3 1 135
60* 3 2 160
70* 2 3 1+5
4om,etition 5 !est
Squat 15 3#00
Bench press 32 53+0
eadlift 15 4465
!otal 62 13745
Sheiko #3