WorldPowerlifting.Com
Training program of MSIC Sergey Mor in competition period
during the preparation to the Men's Russian Cup 1997.
By coach Boris Sheiko.
Example: 70% 3X2 - where 3 is "reps"; 2 is "sets".
1 week September 1-7
1 day (monday), morning
1.Squat 50% 5Х1.60% 3Х2.70% 3Х2.80% 2Х5.(27)
2.Bench Press 50% 3Х1.60% 3Х2.70% 3Х2.75% 2Х4.(23)
3.Chest muscles (dumbbells flies or presses) 10Х4.
4.Raw pulls 8Х5.
Total: 50 lifts
1 day (monday), evening
1.Squat 55% 4Х1.65% 3Х1.75% 3Х5.(22)
2.Bench Press 50% 4Х1.60% 3Х1.70% 3Х2.80% 3Х5.(28)
3.Push ups off the floor with weights 8Х5.
Total: 50 lifts
Total for a day: 100 lifts
2 day (tuesday)
OFF
3 day (wednesday), morning
1.Deadlift up to knees 55% 3Х1.65% 3Х1.75% 3Х4.(18)
2.Bench Press 50% 4Х1.60% 3Х1.70% 3Х2.80% 2Х5.(23)
3.Chest muscles 8Х4.
4.Abs 10Х3.
Total: 41 lifts
3 day (wednesday), evening
1.Bench Press 55% 3Х1.65% 3Х1.75% 2Х3.85% 1Х3.(15)
2.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х5.(22)
3.Leg press 5Х4. (260kg)
4.Goodmornings 5Х5.
Total: 37 lifts
Total for a day: 78 lifts
4 day (thursday)
Sauna
5 day (friday), morning
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х6.(24)
2.Bench Press 50% 4Х1.60% 4Х1.70% 3Х2.75% 3Х5.(29)
3.Chest muscles 8Х4.
4.Leg press 4Х4. (260kg)
Total: 53 lifts
5 day (friday), evening
1.Bench Press 50% 4Х1.60% 4Х1.70% 3Х2.80% 3Х5.(29)
2.Squat 50% 4Х1.60% 4Х1.70% 3Х2.80% 2Х5.(24)
3.Goodmornings 5Х4.
Total: 53 lifts
Total for a day: 106 lifts
6 day (saturday), evening
1.Incline bench press 3Х5.
2.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х3.(18)
3.Leg press 4Х4. (240kg)
4.Abs 8Х3.
Total for a day: 18 lifts
Total for a week: 302 lifts
2 week September 8-14
1 day (evening)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х4.(20)
2.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х4.(20)
3.Chest 8Х4.
4.Hyperextention 8Х2.
Total for a day: 40 lifts
3 day (evening) - test
1.Squat 50% 3Х1.60% 3Х2.70% 3Х2.80% 2Х2.
90% 1Х1.95% 1Х1.100% 1Х1.105% 1Х1.(23)
2.Bench Press 50% 3Х1.60% 3Х2.70% 3Х2.80% 2Х2.90% 1Х1.
95% 1Х1.100% 1Х1.105% 1Х1.(23)
3.Deadlift 50% 3Х1.60% 3Х2.70% 3Х2.80% 2Х2.90% 1Х1
95% 1Х1.100% 1Х1.(22)
4.Leg press 4Х4. (220kg)
Total for a day: 68 lifts
5 day (morning)
1.Bench Press 55% 3Х1.65% 3Х1.75% 3Х5.(21)
2.Chest muscles 10Х5.
3.Goodmornings 5Х5.
Total: 21 lifts
5 day (evening)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х5.(22)
2.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х6.(24)
3.Abs 10Х4.
Total: 46 lifts
Total for a day: 67 lifts
6 day (evening)
1.Incline bench press 4Х6.
2.Dips 6Х5. (50kg)
3.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х5.(22)
4.Leg press 6Х6. (240kg)
Total for a day: 22 lifts
Total for a week: 197 lifts
3 week September 15 - 21
1 day (morning)
1.Squat 50% 3Х1.60% 3Х2.70% 3Х2.80% 2Х5.(25)
2.Incline bench press 3Х6.
3.Abs 10Х4.
Total: 25 lifts
1 day (evening)
1.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.80% 3Х6.(30)
2.Chest muscles 10Х5.
3.Squat 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х5.(22)
4.Goodmornings 5Х5.
Total: 52 lifts
Total for a day: 77 lifts
3 day (morning)
1.Deadlift up to knees 50% 3Х1.60% 3Х1.70% 3Х2.75% 3Х4.(24)
2.Abs 10Х3.
Total: 24 lifts
3 day (evening)
1.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х2.85% 1Х2.80% 2Х3.(24)
2.Chest muscles 10Х5.
3.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х5.(22)
4.Leg press 5Х5. (260kg)
Total: 46 lifts
Total for a day: 70 lifts
5 day (morning)
1.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.80% 3Х5.(27)
2.Leg press 4Х5. (260kg)
3.Abs 10Х3.
Total: 27 lifts
5 day (evening)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2. 80% 2Х3.85% 1Х3.(21)
2.Bench Press 55% 3Х1.65% 3Х1.75% 3Х5.(21)
3.Chest muscles 10х5.
4.Goodmornings seating 5Х5.
Total: 42 lifts
Total for a day: 69 lifts
6 day (evening)
1.Incline bench press 3Х6. (110kg)
2.Dips 6Х6. (50kg)
3.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х6.(24)
4.Leg press 4Х5. (280kg)
Total for a day: 24 lifts
Total for a week: 240 lifts
4 week September 22 - 28
1 day (morning)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х1.75% 3Х3.(21)
2.Goodmornings 5Х4.
Total: 21 lifts
1 day (evening)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х5.(22)
2.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.80% 2Х4.(20)
3.Chest muscles 8Х4.
4.Abs 8Х3.
Total: 42 lifts
Total for a day: 63 lifts
3 day (evening)
1.Deadlift 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х4.(20)
2.Leg press 4Х4. (280kg)
Total for a day: 20 lifts
5 day (evening)
1.Squat 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х4.(20)
2.Bench Press 50% 3Х1.60% 3Х1.70% 3Х2.75% 2Х5.(22)
3.Chest muscles 8Х4.
4.Hyperextention 6Х3.
Total for a day: 42 lifts
6 day (saturday)
OFF
7 day (evening)
1.Bench Press 50% 3Х1.60% 3Х1.70% 2Х2.75% 1Х3.(13)
2.Deadlift 50% 3Х1.60% 3Х2.70% 2Х4.(17)
3.Abs 6Х2.
Total for a day: 30 lifts
Total for a week: 155 lifts
5 week September 29 - October 05
1 day (monday)
OFF
2 day (tuesday)
OFF
3 day (wednesday)
1.Squat 50% 3Х1.60% 3Х2.70% 2Х3.(15)
2.Bench Press 50% 3Х1.60% 3Х1.70% 2Х3.(12)
Total for a day: 27 lifts
6 day (saturday)
Participation at the Men's Powerlifting Cup of Russia.
(82.5 kg) Body Weight 82.10kg –
300.0 - 200.0 - 302.5 = 802.5 -
1 place
Monthly volume schedule in lifts by weekly cycles
Excersises 1 week 2 week 3 week 4 week 5 week Total for month
Squat 97 65 68 63 15 308
Presses 147 88 102 55 15 407
Deadlift 58 44 70 37 - 209
Total a week 302 197 240 155 30 924
Other 323 228 387 116 - 1054
Goodmornings 45 41 50 38 - 174
Total a week 670 466 677 309 30 2152
N. of workouts 7 5 6 5 1 24
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