sheiko - 4-day class i lifter program

Enter your maxes here:Squat 425Bench 290Deadlift 540

Volume Calculations

These graphs show you volume vs intensity

Adaptation

4 Day Prep Squat Bench Dead NL Avg Wt. Squat1 52 105 61 218 255 57.9%2 49 78 32 159 243 57.2%3 56 126 75 257 261 62.4%4 62 121 65 248 262 62.7%

Total 219 430 233 882 257 60.3%

Accumulation

1 2 3 4140

160

180

200

220

240

260

280

230

235

240

245

250

255

260

265

Peparatory Period (4 day #1)

NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 5 6150170190210230250270290310330

255

260

265

270

275

280

285


NLAvg Wt.

Week

Lifts

Avg

Wt

4 Day Prep2 Squat Bench Dead NL Avg Wt. Squat1 59 103 59 221 277 66.4%2 55 93 48 196 267 69.1%3 84 105 59 248 268 66.1%4 42 84 63 189 282 67.6%5 91 129 90 310 270 66.2%6 42 84 63 189 282 67.6%

Total 373 598 382 1353 274 66.9%

Transmutation

4 Day Prep3 Squat Bench Dead NL Avg Wt. Squat1 55 62 35 152 277 68.2%2 69 94 64 227 252 63.8%3 67 140 65 272 256 65.7%4 71 128 54 253 270 68.5%5 58 134 72 264 267 67.9%

Total 320 558 290 1168 263 66.7%

Realization

1 2 3 4 5 6150170190210230250270290310330

255

260

265

270

275

280

285


NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 5150

170

190

210

230

250

270

290

235240245250255260265270275280


NLAvg Wt.

Week

Lifts

Avg

Wt

1 2 3 4 50

20406080

100120140160180

0

50

100

150

200

250

300

350

Competition Period (4 day comp)

NLAvg Wt.

Week

Lifts

Avg

Wt

B70

I know you're going to ask why…because you set new maxes in the second week, recover in the thrid and use those higher maxes going forward.

B100

Continuation of higher intensity then a tapering off.

4 Day Comp Squat Bench Dead NL Avg Wt. Squat1 40 85 38 163 267 69.4%2 30 47 29 106 272 68.8%3 31 56 47 134 286 70.3%4 30 44 10 84 245 67.2%5 8 25 12 45 237 60.0%

Total 139 257 136 532 267 68.5%

1 2 3 4 50

20406080

100120140160180

0

50

100

150

200

250

300

350

Competition Period (4 day comp)

NLAvg Wt.

WeekLift

s

Avg

Wt

These graphs show the type of loading

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Month68.0% 66.9% 50-59 18 21 21 23 8367.7% 66.4% 60-69 6 4 7 7 2466.0% 69.6% 70-79 20 6 14 6 4668.6% 69.7% 80-89 0 10 10 20 4067.5% 68.5% 90+ 0 0 0 0 0

NL 44 41 52 56 193Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3%

1 2 3 40

5

10

15

20

25

Squat (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

70

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Week 669.7% 74.8% 50-59 10 13 14 10 14 1570.6% 66.0% 60-69 9 11 13 8 13 1367.2% 70.0% 70-79 32 9 49 6 64 2672.6% 69.0% 80-89 8 22 8 18 0 1865.5% 69.2% 90+ 0 0 0 0 0 072.6% 69.0% NL 59 55 84 42 91 7269.3% 69.7% Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6%

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Cycle66.9% 74.6% 50-59 13 15 10 10 13 6164.6% 60.3% 60-69 11 13 39 9 11 8367.9% 66.5% 70-79 17 26 3 36 18 10070.4% 73.5% 80-89 14 10 15 16 16 7166.0% 72.6% 90+ 0 5 0 0 0 567.3% 68.9% NL 55 69 67 71 58 320

Avg. Int. 68.2% 63.8% 65.7% 68.5% 67.9% 66.7%

1 2 3 4 5 60

10

20

30

40

50

60

70

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

1015202530354045

Squat (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

101214161820

Squat (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

SquatBench Dead % Week 1 Week 2 Week 3 Week 4 Week 5 Month70.1% 70.7% 50-59 8 6 6 6 3 368.2% 68.8% 60-69 7 6 6 6 2 70.6% 69.5% 70-79 6 12 7 10 3 67.4% 64.0% 80-89 19 2 12 8 0 63.4% 62.5% 90+ 0 4 0 0 0 68.8% 68.6% NL 40 30 31 30 8 3

Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%

1 2 3 4 502468

101214161820

Squat (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Month %50-59 15 12 21 19 67 50-5960-69 16 25 52 44 137 60-6970-79 62 21 36 20 139 70-7980-89 12 17 14 32 75 80-8990+ 0 3 3 6 12 90+NL 105 78 126 121 430 NLAvg. Int. 68.0% 67.7% 66.0% 68.6% 67.5% Avg. Int.

1 2 3 40

10

20

30

40

50

60

70

Bench (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 405

10152025303540

Deadlift (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

70

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

1020304050607080

Bench (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench DeadliftCycle % Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle %

76 50-59 17 18 21 16 35 19 126 50-5967 60-69 18 15 19 14 28 17 111 60-69

186 70-79 36 25 45 12 36 72 226 70-7974 80-89 32 29 20 35 30 10 156 80-890 90+ 0 6 0 7 0 0 13 90+

403 NL 103 93 105 84 129 118 632 NL66.9% Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3% Avg. Int.

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Cycle %50-59 15 20 28 19 24 106 50-5960-69 12 17 27 18 22 96 60-6970-79 17 50 34 61 76 238 70-7980-89 18 2 51 24 12 107 80-8990+ 0 5 0 6 0 11 90+NL 62 94 140 128 134 558 NLAvg. Int. 66.9% 64.6% 67.9% 70.4% 66.0% 67.3% Avg. Int.

1 2 3 4 5 60

10

20

30

40

50

60

70

Squat (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

1020304050607080

Bench (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

1015202530354045

Squat (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50

1020304050607080

Bench (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

101520253035404550

Deadlift (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 505

1015202530354045

Bench (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

10121416

Deadlift (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

Bench Deadlift% Week 1 Week 2 Week 3 Week 4 Week 5 Month %50-59 18 9 9 9 6 0 50-5960-69 15 9 9 9 6 0 60-6970-79 12 23 9 15 13 0 70-7980-89 40 2 29 11 0 0 80-8990+ 0 4 0 0 0 0 90+NL 85 47 56 44 25 0 NLAvg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8% Avg. Int.

1 2 3 4 505

1015202530354045

Bench (4 day comp)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

These graphs show the focus of the loading

Week 1 Week 2 Week 3 Week 4 Month % of Lifts Week 112 6 9 9 36 Squat 21.0%17 6 13 12 48 Bench 50.0%26 20 37 29 112 Deadlift 29.0%6 0 16 9 310 0 0 6 6

61 32 75 65 23366.9% 66.4% 69.6% 69.7% 68.5%

1 2 3 405

10152025303540

Deadlift (4 day #1)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 40%

10%

20%

30%

40%

50%

60%

Lift Distribution (4 day #1)

Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60%5%

10%15%20%25%30%35%40%45%50%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Cycle % of Lifts Week 13 9 6 9 14 13 54 Squat 26.7%9 9 10 12 14 19 73 Bench 46.6%

14 30 27 17 50 33 171 Deadlift 26.7%33 0 16 17 12 10 880 0 0 0 0 0 0

59 48 59 55 90 75 38674.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%

Week 1 Week 2 Week 3 Week 4 Week 5 Cycle % of Lifts Week 13 8 11 7 9 38 Squat 36.2%6 11 11 10 12 50 Bench 40.8%

14 22 43 9 29 117 Deadlift 23.0%6 18 0 22 15 616 5 0 6 7 24

35 64 65 54 72 29074.6% 60.3% 66.5% 73.5% 72.6% 68.9%

1 2 3 4 5 60

10

20

30

40

50

60

Deadlift (4 day #2)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 5 60%5%

10%15%20%25%30%35%40%45%50%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 505

101520253035404550

Deadlift (4 day #3)

50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week%

Tot

al Li

fts

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%

Lift Distribution (4 day comp)

Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 1 Week 2 Week 3 Week 4 Week 5 Month % of Lifts Week 16 6 9 2 3 0 Squat 24.5%9 6 9 2 3 0 Bench 52.1%

10 11 15 6 6 0 Deadlift 23.3%10 2 14 0 0 03 4 0 0 0 0

38 29 47 10 12 070.7% 68.8% 69.5% 64.0% 62.5% 68.6%

1 2 3 4 502468

10121416


50-59

60-69

70-79

80-89

90+

Week

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

These graphs show the focus of the loading

Week 2 Week 3 Week 4 Month27.2% 20.6% 23.1% 22.5%51.7% 49.8% 50.0% 50.2%21.2% 29.6% 26.9% 27.2%

1 2 3 40%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 5 60%5%

10%15%20%25%30%35%40%45%50%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 2 Week 3 Week 4 Week 5 Week 6 Cycle28.1% 33.9% 23.2% 29.4% 27.2% 28.4%47.4% 42.3% 46.4% 41.6% 44.5% 44.5%24.5% 23.8% 30.4% 29.0% 28.3% 27.2%

Week 2 Week 3 Week 4 Week 5 Cycle30.4% 24.6% 28.1% 22.0% 27.4%41.4% 51.5% 50.6% 50.8% 47.8%28.2% 23.9% 21.3% 27.3% 24.8%

1 2 3 4 5 60%5%

10%15%20%25%30%35%40%45%50%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

Week 2 Week 3 Week 4 Week 5 Month28.3% 23.1% 35.7% 17.8% 100.0%44.3% 41.8% 52.4% 55.6% 0.0%27.4% 35.1% 11.9% 26.7% 0.0%

1 2 3 4 50%

10%

20%

30%

40%

50%

60%


Squat

Deadlift

Bench

Week

% T

otal

Lifts

SheikoPreparatory Period for Class 1 & CMS

week 1 squat1 day (Monday) % sets reps weight1 Front squat 30% 1 4 128

Front squat 40% 1 4 170Front squat 50% 3 4 213

2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 75% 4 2 218

3 Squat 55% 1 3 234Squat 65% 1 3 276Squat 75% 4 2 319

4 Chest muscles 4 85 Abs 3 10

3 day (Wednesday) % sets reps weight1 Deadlift to knees w/2s pause 50% 1 3 270

Deadlift to knees w/2s pause 60% 1 3 324Deadlift to knees w/2s pause 70% 4 3 378

2 Bench press 50% 1 5 145Bench press 60% 1 5 174Bench press 70% 1 3 203Bench press 70% 1 5 203Bench press 70% 1 7 203Bench press 70% 1 4 203Bench press 70% 1 6 203Bench press 70% 1 8 203

3 Deadlift w/pause 5-7cm above knees 55% 1 3 297Deadlift w/pause 5-7cm above knees 65% 1 3 351Deadlift w/pause 5-7cm above knees 75% 4 2 405

4 Lat muscles 4 65 Good morning 5 5

5 day (Friday) % sets reps weight1 Bench press 50% 1 5 145

Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 75% 4 3 218

2 Squat w/pause at half squat position on the way 50% 1 3 213Squat w/pause at half squat position on the way 60% 1 3 255Squat w/pause at half squat position on the way 70% 4 3 298

3 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 2 3 232Board bench press 85% 3 2 247

4 Chest muscles 4 85 Hyperextension 4 8

6 day (Saturday) % sets reps weight1 Deficit deadlift 50% 1 3 270

Deficit deadlift 60% 4 2 3242 Incline Bench press 5 3 3 Deadlift off boxes, bar is 5-7cm below knees 55% 1 3 297

Deadlift off boxes, bar is 5-7cm below knees 65% 1 3 351Deadlift off boxes, bar is 5-7cm below knees 75% 2 3 405Deadlift off boxes, bar is 5-7cm below knees 85% 3 2 459

4 Dip (with weights) 5 45 Leg press (80-90% of squat 1RM) 5 56 Reverse hyperextension 4 8

###week 21 day (Monday) % sets reps weight1 Squat 50% 1 5 213

Squat 60% 1 4 255Squat 70% 1 3 298Squat 75% 1 3 319Squat 80% 5 2 340


3 French press lying 5 64 Chest muscles 4 85 Hyperextension 4 8

3 day (Wednesday) % sets reps weight1 Bench press w/chains plus 8-10 kg to each side in 50% 1 3 145

Bench press w/chains plus 8-10 kg to each side in 60% 1 3 174Bench press w/chains plus 8-10 kg to each side in 70% 5 3 203

2 Deadlift w/pause 5-7cm below knees 50% 1 3 270Deadlift w/pause 5-7cm below knees 60% 1 3 324Deadlift w/pause 5-7cm below knees 70% 1 3 378Deadlift w/pause 5-7cm below knees 75% 5 2 405

3 Delts 5 64 Leg extension (1 sec pause every rep 5 6

at the top)5 Abs 4 8

5 day (Friday) % sets reps weight1 Front squat 30% 1 4 128


2 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 1 3 232Board bench press 85% 2 2 247Board bench press 90% 3 1 261

3 Dips (with weights) 5 64 Lat muscles 4 85 Good morning 5 5

6 day (Saturday) % sets reps weight1 Bench press narrow grip 50% 1 4 145

Bench press narrow grip 60% 1 3 174Bench press narrow grip 65% 4 3 189

2 Deadlift w/chains, 8-10kg each side plus this weig 50% 1 3 270Deadlift w/chains, 8-10kg each side plus this weig 60% 1 3 324Deadlift w/chains, 8-10kg each side plus this weig 70% 2 2 378Deadlift w/chains, 8-10kg each side plus this weig 75% 3 1 405

3 Dumbbells press 5 64 Leg press 5 45 Reverse hyperextension 4 8

###week 31 day (Monday) % sets reps weight1 Front squat 40% 1 4 170


2 Bench press 50% 1 5 145Bench press 60% 1 4 174Bench press 70% 1 3 203Bench press 80% 2 2 232Bench press 85% 2 1 247Bench press 80% 2 2 232

3 Squat w/pause at half squat position on the way 50% 1 3 213Squat w/pause at half squat position on the way 60% 1 3 255Squat w/pause at half squat position on the way 70% 1 3 298Squat w/pause at half squat position on the way 75% 4 2 319

4 Lat muscles 5 65 Goodmorning 4 5

3 day (Wednesday) % sets reps weight1 Deadlift to knees with 2 sec pause 50% 1 3 270

Deadlift to knees with 2 sec pause 60% 1 3 324Deadlift to knees with 2 sec pause 70% 1 3 378Deadlift to knees with 2 sec pause 75% 4 2 405

2 Bench press 50% 1 5 145Bench press 60% 1 5 174Bench press 70% 1 3 203Bench press 70% 1 7 203Bench press 70% 1 4 203Bench press 70% 1 8 203Bench press 70% 1 2 203Bench press 70% 1 6 203

3 Deadlift off boxes, bar is 5-7cm below knees 60% 1 4 324Deadlift off boxes, bar is 5-7cm below knees 70% 1 4 378Deadlift off boxes, bar is 5-7cm below knees 80% 4 4 432

4 Chest muscles 4 65 Abs 3 10

5 day (Friday) % sets reps weight1 Board bench press 55% 1 3 160

Board bench press 65% 1 3 189Board bench press 75% 1 3 218Board bench press 85% 2 2 247Board bench press 90% 3 1 261

2 Squat 50% 1 5 213Squat 60% 1 4 255Squat 70% 1 3 298Squat 80% 5 2 340

3 Bench press w/chains plus 8-10 kg to each side in 50% 1 4 145Bench press w/chains plus 8-10 kg to each side in 60% 1 4 174Bench press w/chains plus 8-10 kg to each side in 65% 4 4 189

4 Lat muscles 4 85 Goodmorning seated 4 4

6 day (Saturday) % sets reps weight1 Deadlift w/pause 5-7cm above knees 50% 1 3 270

Deadlift w/pause 5-7cm above knees 60% 1 3 324Deadlift w/pause 5-7cm above knees 70% 1 3 378Deadlift w/pause 5-7cm above knees 75% 4 2 405

2 Bench press with middle grip 50% 1 4 145Bench press with middle grip 60% 1 4 174Bench press with middle grip 65% 4 4 189

3 Deadlift w/ chains 50% 1 3 270Deadlift w/ chains 60% 1 3 324Deadlift w/ chains 70% 1 3 378Deadlift w/ chains 75% 4 2 405

4 Triceps 5 65 Reverse hyperextension 4 8

###week 41 day (Monday) % sets reps weight1 Front squat 40% 1 3 170

Front squat 45% 1 3 191Front squat 50% 2 3 213Front squat 55% 3 3 234



4 Dip 5 65 Lat muscles 4 66 Hyperextension 4 8

3 day (Wednesday) % sets reps weight1 Deficit deadlift 50% 1 3 270

Deficit deadlift 60% 1 3 324Deficit deadlift 70% 4 2 378

2 Board bench press 60% 1 3 174Board bench press 70% 1 3 203Board bench press 80% 1 3 232Board bench press 85% 1 3 247Board bench press 90% 2 2 261Board bench press 95% 2 1 276

3 Deadlift off boxes, 5-7cm below knees 60% 1 3 324Deadlift off boxes, 5-7cm below knees 70% 1 3 378Deadlift off boxes, 5-7cm below knees 80% 2 3 432Deadlift off boxes, 5-7cm below knees 90% 2 2 486Deadlift off boxes, 5-7cm below knees 95% 2 1 513

4 Chest muscles 4 85 French press 5 6

5 day (Friday) % sets reps weight1 Bench press 50% 1 5 145



3 Bench press w/chains plus 8-10 kg to each side in 50% 1 3 145Bench press w/chains plus 8-10 kg to each side in 60% 1 3 174Bench press w/chains plus 8-10 kg to each side in 70% 1 3 203Bench press w/chains plus 8-10 kg to each side in 75% 4 2 218

4 Delts 4 65 Abs 3 10

6 day (Saturday) % sets reps weight1 Deadlift w/pause 5-7cm below knees 50% 1 3 270

Deadlift w/pause 5-7cm below knees 60% 1 3 324Deadlift w/pause 5-7cm below knees 70% 1 3 378Deadlift w/pause 5-7cm below knees 75% 2 2 405Deadlift w/pause 5-7cm below knees 80% 3 1 432

2 Bench press 50% 1 6 145Bench press 60% 1 6 174Bench press 65% 4 6 189

3 Deadlift w/chains 50% 1 3 270Deadlift w/chains 60% 1 3 324Deadlift w/chains 70% 1 3 378Deadlift w/chains 75% 4 2 405

4 Leg press 5 55 Reverse hyperextension 4 8 ###


week 1 squat1 day (Monday) % reps sets weight1 Bench press 50% 5 1 145


2 Squat 50% 5 1 213Squat 60% 5 1 255Squat 70% 3 1 298Squat 70% 7 1 298Squat 70% 4 1 298Squat 70% 8 1 298Squat 70% 2 1 298Squat 70% 5 1 298

3 Bench press w/board 60% 3 1 174Bench press w/board 70% 3 1 203Bench press w/board 80% 3 2 232Bench press w/board 85% 2 3 247

4 Chest Muscles 8 45 Abs 8 3

3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 270

Deficit deadlift 60% 3 1 324Deficit deadlift 70% 2 4 378

2 Bench press with chains 50% 3 1 145Bench press with chains 60% 3 1 174Bench press with chains 70% 3 1 203Bench press with chains 75% 2 4 218

3 Deadlift off boxes, bar is at 5 60% 3 1 324Deadlift off boxes, bar is at 5 70% 3 1 378Deadlift off boxes, bar is at 5 80% 3 2 432Deadlift off boxes, bar is at 5 85% 3 3 459

4 Lat Muscles 6 55 Dips 5 56 Goodmorning 5 5

5 day (Friday) % reps sets weight1 Bench press 55% 5 1 160





6 day (Saturday) % reps sets weight1 Deadlift off boxes, bar is at 5 60% 3 1 324

Deadlift off boxes, bar is at 5 70% 3 1 378Deadlift off boxes, bar is at 5 80% 3 2 432Deadlift off boxes, bar is at 5 85% 3 4 459

2 Incline Shoulder Press 3 53 Delts 6 44 Lat Muscles 6 55 Hyperextension 8 4

###week 21 day (Monday) % reps sets weight1 Bench press 50% 5 1 145



3 Bench press w/chains 50% 3 1 145Bench press w/chains 60% 3 1 174Bench press w/chains 70% 3 1 203Bench press w/chains 75% 2 4 218

4 Chest Muscles 8 55 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift to knees 50% 3 1 270

Deadlift to knees 60% 3 1 324Deadlift to knees 70% 2 4 378

2 Bench press w/board 55% 5 1 160Bench press w/board 65% 4 1 189Bench press w/board 75% 4 2 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 3 261


4 Triceps 6 55 Abs 10 4

5 day (Friday) % reps sets weight1 Squat 55% 5 1 234

Squat 65% 4 1 276Squat 75% 3 1 319Squat 85% 2 4 361



4 Chest Muscle 6 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deadlift w/ 2 pauses, 5-7cm 50% 3 1 270

Deadlift w/ 2 pauses, 5-7cm 60% 3 1 324Deadlift w/ 2 pauses, 5-7cm 70% 3 1 378Deadlift w/ 2 pauses, 5-7cm 75% 2 4 405

2 Incline shoulder press 3 53 Dips 5 54 Lat Muscles 6 5





4 Chest Muscles 6 45 Good Morning 5 5

3 day (Wednesday) % reps sets weight1 Deficit Deadlift 50% 3 1 270

Deficit Deadlift 60% 3 1 324Deficit Deadlift 70% 2 4 378

2 Bench press 50% 6 1 145Bench press 60% 5 1 174Bench press 70% 4 1 203Bench press 75% 3 1 218Bench press 80% 2 2 232

3 Deadlift from boxes bar is 5c 60% 4 1 324Deadlift from boxes bar is 5c 70% 4 1 378Deadlift from boxes bar is 5c 80% 4 4 432




2 Bench press w/chains 50% 4 1 145Bench press w/chains 60% 4 1 174Bench press w/chains 70% 4 5 203


4 Lat Muscles 6 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 1 + 1/2 (x2) Deadlift 50% 3 1 270

2 + 1/2 (x2) Deadlift 60% 3 1 3243 + 1/2 (x2) Deadlift 70% 3 1 3784 + 1/2 (x2) Deadlift 75% 3 4 405

2 Close Grip Bench Press 50% 3 1 145Close Grip Bench Press 60% 3 1 174Close Grip Bench Press 70% 3 4 203

3 Delts 6 54 Triceps 6 55 Reverse Hyperextension 8 4

###week 41 day (Monday) % reps sets weight1 Squat 50% 5 1 213



3 Chest Muscles 6 54 Dips 5 55 Good Morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7cm above 50% 3 1 270

Deadlift w/pause 5-7cm above 60% 3 1 324Deadlift w/pause 5-7cm above 70% 3 1 378Deadlift w/pause 5-7cm above 80% 2 4 432

2 Bench press w/board 55% 3 1 160Bench press w/board 65% 3 1 189Bench press w/board 75% 3 1 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 2 261Bench press w/board 95% 1 3 276

3 Deadlift up to knees 50% 3 1 270Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 2 4 405

4 Triceps 6 55 Lat Muscles 6 56 Abs 8 4

5 day (Friday) % reps sets weight1 Bench press 55% 5 1 160




4 Chest Muscles 6 55 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deficit Deadlift 50% 3 1 270


2 Incline Shoulder Press 3 53 Deadlift off boxes bar is 5cm 60% 3 1 324

Deadlift off boxes bar is 5cm 70% 3 1 378Deadlift off boxes bar is 5cm 80% 3 1 432Deadlift off boxes bar is 5cm 85% 2 3 459

5 Lat Muscles 6 56 Leg Press 5 5





4 Chest Muscles 6 55 Good morning 5 5

3 day (Wednesday) % reps sets weight1 Deadlift up to knees 50% 4 1 270

Deadlift up to knees 60% 4 1 324Deadlift up to knees 70% 4 4 378


3 Deadlift off boxes, bar is 5cm 55% 3 1 297Deadlift off boxes, bar is 5cm 65% 3 1 351Deadlift off boxes, bar is 5cm 75% 3 1 405Deadlift off boxes, bar is 5cm 85% 3 4 459

4 Triceps 6 55 Hyperextension 8 4



2 Bench press 50% 6 1 145Bench press 60% 5 1 174Bench press 70% 4 1 203Bench press 75% 3 1 218Bench press 80% 2 2 232Bench press 85% 1 2 247Bench press 80% 2 1 232Bench press 75% 3 1 218Bench press 70% 4 1 203Bench press 65% 5 1 189Bench press 60% 6 1 174Bench press 55% 7 1 160Bench press 50% 8 1 145



6 day (Saturday) % reps sets weight1 Deadlift w/pause 5cm above 50% 3 1 270

Deadlift w/pause 5cm above 60% 3 1 324Deadlift w/pause 5cm above 70% 3 1 378Deadlift w/pause 5cm above 75% 2 4 405

2 DB Bench press 6 53 Deadlift w/chains off boxes, 50% 4 1 270

Deadlift w/chains off boxes, 60% 4 1 324Deadlift w/chains off boxes, 70% 4 1 378Deadlift w/chains off boxes, 75% 4 4 405








2 Bench press 50% 5 1 145Bench press 60% 5 1 174Bench press 70% 3 1 203Bench press 70% 6 1 203Bench press 70% 4 1 203Bench press 70% 7 1 203Bench press 70% 2 1 203Bench press 70% 8 1 203Bench press 70% 5 1 203

3 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 3 1 378Deadlift 80% 2 5 432

4 Delts 6 55 Lat Muscles 8 4






6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 270

Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 3 4 405



4 Dip 4 55 Lat Muscles 6 56 Hyperextension 8 4


week 1 squat1 day (Monday) % reps sets weight1 Squat 55% 5 1 234




3 Chest Muscles 6 45 Goodmorning 5 5

3 day (Wednesday) % reps sets weight1 Bench press 50% 5 1 145

Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 2 232Bench press 85% 1 2 247Bench press 80% 2 2 232

2 Deadlift off boxes, ba 65% 3 1 351Deadlift off boxes, ba 75% 3 1 405Deadlift off boxes, ba 85% 3 2 459Deadlift off boxes, ba 90% 2 3 486





3 Chest Muscles 6 54 Dips 5 55 Goodmorning 5 5

6 day (Saturday) % reps sets weight1 Incline shoulder press 3 52 Deadlift w/pause 5cm 50% 3 1 270

Deadlift w/pause 5cm 60% 3 1 324Deadlift w/pause 5cm 70% 3 1 378Deadlift w/pause 5cm 75% 2 4 405



Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 2 1 340Squat 90% 1 1 383Squat 95% 1 1 404Squat 100%-105% 1 2-3 425-446.25




Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 2 1 232Bench press 90% 1 1 261Bench press 95% 1 1 276Bench press 100%-105% 1 2-3 290-304.5

2 Deadlift up to knees 50% 5 1 145Deadlift up to knees 60% 4 1 174Deadlift up to knees 70% 3 1 203Deadlift up to knees 80% 2 1 232Deadlift up to knees 90% 1 1 261Deadlift up to knees 95% 1 1 276Deadlift up to knees 100%-105% 1 2-3 540-567

3 Delts 6 44 Lat Muscles 6 4






6 day (Saturday) % reps sets weight1 Deadlift up to knees 50% 3 1 270

Deadlift up to knees 60% 3 1 324Deadlift up to knees 70% 3 1 378Deadlift up to knees 75% 3 4 405

2 Bench Press 50% 5 1 145Bench Press 60% 5 1 174Bench Press 70% 5 4 203

3 Deadlift off boxes, ba 60% 4 1 324Deadlift off boxes, ba 70% 4 1 378Deadlift off boxes, ba 80% 4 4 432

4 Dips 4 55 Lat Muscles 6 56 Hyperextension 8 4




3 Bench press w/board 60% 4 1 174Bench press w/board 70% 4 1 203Bench press w/board 80% 4 4 232


3 day (Wednesday) % reps sets weight1 Deadlift up to knees w 50% 4 1 270

Deadlift up to knees w 60% 4 1 324Deadlift up to knees w 70% 4 4 378

2 Bench press 50% 5 1 145Bench press 60% 4 1 174Bench press 70% 3 1 203Bench press 80% 3 2 232Bench press 85% 2 2 247Bench press 80% 3 1 232Bench press 70% 5 1 203Bench press 60% 7 1 174Bench press 50% 9 1 145

3 1(x2) + 1/2 (x2) Deadlif 50% 4 1 2701(x2) + 1/2 (x2) Deadlif 60% 4 1 3241(x2) + 1/2 (x2) Deadlif 70% 4 1 3781 + 1/2 (x2) Deadlift, a 75% 3 4 405



Squat 60% 5 1 255Squat 65% 3 1 276Squat 65% 7 1 276Squat 65% 4 1 276Squat 65% 8 1 276Squat 65% 2 1 276Squat 65% 6 1 276


3 Dips 4 54 Chest Muscles 6 45 Hyperextension 8 4

6 day (Saturday) % reps sets weight1 Deadlift w/pause 5-7 50% 3 1 270

Deadlift w/pause 5-7 60% 3 1 324Deadlift w/pause 5-7 70% 3 1 378Deadlift w/pause 5-7 75% 2 4 405

2 Bench press w/chains 50% 4 1 145Bench press w/chains 60% 4 1 174Bench press w/chains 70% 4 4 203

3 Goodmorning 5 54 Leg Press 6 5

###week 41 day (Monday) % reps sets weight1 Bench press w/board 55% 3 1 160

Bench press w/board 65% 3 1 189Bench press w/board 75% 3 1 218Bench press w/board 85% 3 2 247Bench press w/board 90% 2 3 261

2 Squat 50% 5 1 213Squat 60% 4 1 255Squat 70% 3 1 298Squat 80% 3 2 340Squat 85% 2 2 361Squat 80% 3 2 340

3 Decline Bench Press 50% 4 1 145Decline Bench Press 60% 4 1 174Decline Bench Press 70% 4 5 203


3 day (Wednesday) % reps sets weight1 Deadlift w/pause 5-7c 50% 3 1 270

Deadlift w/pause 5-7c 60% 3 1 324Deadlift w/pause 5-7c 70% 3 1 378Deadlift w/pause 5-7c 80% 2 4 432



4 Lat Muscles 6 55 Goodmorning 5 5

5 day (Friday) % reps sets weight1 Bench press w/chains 50% 3 1 145

Bench press w/chains 60% 3 1 174Bench press w/chains 70% 3 1 203Bench press w/chains 75% 3 4 218


3 Bench press w/board 50% 4 1 145Bench press w/board 60% 4 1 174Bench press w/board 70% 4 1 203Bench press w/board 75% 4 4 218

4 Chest Muscles 6 55 Dips 5 5

6 day (Saturday) % reps sets weight1 1(x2) + 1/2 (x2) Deadlif 50% 4 1 270

1(x2) + 1/2 (x2) Deadlif 60% 4 1 3241 + 1/2 (x2) Deadlift, a 70% 3 1 3781 + 1/2 Deadlift, altern 80% 2 4 432

2 Incline shoulder press 3 53 Lat Muscles 6 54 Hyperextension 8 4






3 day (Wednesday) % reps sets weight1 Deficit deadlift 50% 3 1 270

Deficit deadlift 60% 3 1 324Deficit deadlift 65% 3 1 351Deficit deadlift 70% 2 4 378


3 Deadlift from boxes, 70% 3 1 378Deadlift from boxes, 80% 3 1 432Deadlift from boxes, 90% 2 2 486Deadlift from boxes, 95% 1 3 513

4 Triceps 6 55 Goodmorning 5 4





3 Chest Muscles 6 55 Lat Muscles 6 5

6 day (Saturday) % reps sets weight1 Deadlift up to knees w 50% 3 1 270

Deadlift up to knees w 60% 3 1 324Deadlift up to knees w 70% 3 1 378Deadlift up to knees w 75% 3 4 405

2 Close Grip Bench Pre 50% 4 1 145Close Grip Bench Pre 60% 4 1 174Close Grip Bench Pre 70% 4 4 203


4 Dips 5 55 Triceps 6 5

SheikoCompetition Period for Class 1 & CMS

week 1 squat1 day (Monday) % reps sets weight1 Bench press 55% 5 1 160








3 Deadlift of boxes, 60% 3 1 324Deadlift of boxes, 70% 3 1 378Deadlift of boxes, 80% 2 2 432Deadlift of boxes, 90% 1 3 486

4 Lat Muscles 6 45 Abs 8 4


Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 2 340Squat 85% 1 3 361


3 Chest Muscles 6 44 Triceps 6 45 Goodmorning 5 4

6 day (Saturday) % reps sets weight1 Incline Shoulder press 3 52 Deadlift off boxes 55% 3 1 297

Deadlift off boxes 65% 3 1 351Deadlift off boxes 75% 3 1 405Deadlift off boxes 85% 2 3 459

3 Delts 6 44 Lat Muscles 6 45 Reverse Hyperextension 8 4






Bench press 60% 3 1 174Bench press 70% 3 1 203Bench press 80% 2 1 232Bench press 90% 1 1 261Bench press 95% 1 1 276Bench press 100% 1 1-2 290

2 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 2 1 378Deadlift 80% 2 1 432Deadlift 90% 1 1 486Deadlift 95% 1 1 513Deadlift 100% 1 1-2 540



Squat 60% 3 1 255Squat 70% 3 1 298Squat 80% 2 1 340Squat 90% 1 1 383Squat 95% 1 1 404Squat 100% 1 1-2 425



6 day (Saturday) % reps sets weight1 DB Bench Press 5 52 Deadlift up to kne 50% 3 1 270

Deadlift up to kne 60% 3 1 324Deadlift up to kne 70% 3 1 378Deadlift up to kne 75% 2 3 405

3 Lat Muscles 6 44 Dips 4 4





3 day (Wednesday) % reps sets weight1 Deadlift up to kne 50% 3 1 270

Deadlift up to kne 60% 3 1 324Deadlift up to kne 70% 3 1 378Deadlift up to kne 75% 2 3 405


3 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 3 1 378Deadlift 80% 2 4 432





3 Delts 6 44 Triceps 6 45 Goodmorning 4 4

6 day (Saturday) % reps sets weight1 Incline Shoulder Press 3 52 Deadlift off boxes 55% 3 1 297

Deadlift off boxes 65% 3 1 351Deadlift off boxes 75% 3 1 405Deadlift off boxes 85% 2 3 459

3 Lat Muscles 6 44 Reverse Hyperextension 8 4







2 Deadlift 50% 2 1 270Deadlift 60% 2 1 324Deadlift 70% 2 3 378





3 Hyperextension 6 3

6 day (Saturday)Rest



2 Deadlift 50% 3 1 270Deadlift 60% 3 1 324Deadlift 70% 2 3 378

3 Abs 8 3

3 day (Wednesday) % reps sets weight1 Squat 50% 3 1 213

Squat 60% 2 1 255Squat 70% 1 3 298


5-6-7 dayCompetition

sheiko - 4-day class i lifter program

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