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Published a few... More to come....

2011-09-13T16:15:00.001-06:00

Published a few training programs by coach Sheiko from Russia, originally published by the old WorldPowerlifting.Com website. Enjoy! :)

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2011-09-13T15:05:00.000-06:00

Today is a birthday of a new WorldPowerlifting.Com! You are welcome to visit and contribute to the newly established web blog for WorldPowerlifting.Com - the old powerlifting website. Soon we are going to publish all available information that used to be published on our old website. Feel free to enjoy our new blog and Thank You for visiting it!

Sheiko - Previously published Bench Press Training Program

2011-09-13T13:36:00.003-06:00

WorldPowerlifting.Com

Bench Press Training System

by Boris Sheiko – the main coach of Russian National Powerlifting Team

In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter’s training schedule. I come from the point, where the muscles of arms are much smaller than muscles of the legs and the back; therefore, they need less time for rehabilitation. The weightlifters from back 50 – 60^th used to have an expression: “If you want to press more, you should have to press more”: Very often I enclose 2 bench press exercises into the workout of my students. But definitely I enclose any kind of exercise for the different muscles. For example, a squat or a deadlift. After the bench press I definitely enclose exercises for chest muscles, if there was a double bench press workout, I do it after the second one. The World Bench Press Champions Alexey Sivokon and Fanil Mukhamatyanov, a bronze medallist of the world bench press championship Sergey Mor, as well as Irina Lugovaya, were preparing for the Bench Press Worlds with the same particular system. But , in stead of doing squats, they did leg presses, legs extensions and curls; instead of deadlifts – different bendings (good mornings, hyperextensions). It had a connection with back injury. Irina won the European Powerlifting Championship with excellent result 152,5 kg. It shows that powerlifters, specializing in three lifts, as well as the bench pressers only, with the same success, can use this system. Let’s look at 2 bench press training programs: first – in base period, other – in competition period. Here is a base (preparation) period. For example, a group of candidate to Maser of Sport and Masters of Sport (level of National Championships, added by translator) – 5 workout in a week:

1 WEEK

(Example: 50% 5rX1s, where r-reps, s-sets. It will not be written further down, just 50% 5X1)

Monday		1.b.p. – 50% 5rХ1s, 60% 4rХ1s,70% 3rХ2s, 80% 3rХ5s (30) 3.b.p. – 55% 5rХ1s,65% 5rх1s,75% 4rХ4s (26)
Tuesday		1.Incline bench press 4Х6. (24) 2.Dips 6Х5. (with weights)
Wednesday		1.b.p – 50% 6Х1,60%5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%, 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 5Х1, 60%, 6Х1,55% 7Х1,50% 8Х1. (71)
Friday		2.b.p. – 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
Saturday		2.Press behind the neck 5Х5. (25) 3.Dips 4Х6.
Total in a week – 201 lifts Power (intensiveness) – 67.1%

The number at the end shows the number of reps in exercise. Notice that the workout on Monday was good in power and intensiveness, but on Wednesday it was bigger in volume. Even if lifter worked with 80-85% weights, the intensiveness was lower then on Monday because of the higher number of reps (lifts) from 50 to 70%. Some people call it “pyramid”, we call it “marathon” and do it once a week, and only is base period. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. That is why you must count the number of lifts (reps), the volume in kg and average weight in kg and %. In planning of 2 weeks’ program we pay attention to making lower numbers of lifts in sets, than making higher intensiveness of training by increasing of numbers of lifts of 85-90 and 95% weights. Just like this:

2 WEEK

Monday		1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1Х3 (22) 3.b.p. 50% 3Х1,60% 3Х1,70%3Х1,80% 2Х5 (19)
Tuesday		2.Dips 5Х5.
Wednesday		2.b.p. 55% 5X1,65% 4Х1,75% 3Х2,85% 2Х4 (23)
Friday		2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
Saturday		2.b.p. 55% 5Х1,65% 5Х1,75% 4Х5 (30) 4.Triceps 10Х5.
Total in a week: 130 lifts Intensiveness - 71,5 %

In 3 week you can plan 170 lifts with intensiveness of 69.1%, but also and very big work with higher reps and volume. In connection to higher number of lifts of 65-75% weights, it is normal that intensiveness will decrease a little. Let’s look at the 3^rd week’s example.

3 WEEK

Monday		1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30) 3.b.p. 50% 5Х1,60% 5Х1,70% 5Х5 (35)
Tuesday		2.b.p. 55% 4Х1,65% 4Х1,75% 3Х4 (20)
Wednesday		1.b.p. 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,70% 4Х1, 75% 3Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12X1 (86)
Friday		2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)
Saturday		2.b.p. 50% 6Х1,60% 6Х1,65% 6Х4 (36)
Total in a week: 240 lifts Intensiveness – 64,7 %

Lifter was doing a big “marathon” on Wednesday that is why he/she needs to be mentally supported. In cases like that, I, for example, tell to Sergey Mor that his competitor Dmitry Solovyov is doing workout even bigger. The very important factor is to teach a lifter to handle tiredness and pain. Any sportsman is a human with his weaknesses and lacks, and, certainly, sometime he feels hard to force himself to do something that is very hard or just impossible to do. Than I say to my students: “Yes, you can pity yourself, I can pity you, your girlfriend or a wife can pity you, but a competitor will never pity you! That’s why, go and continue the training”. Alexey Sivokon was doing the biggest “marathon” of 120 lifts, where, the weights were going up to 90%. After such a big week, naturally, the intensiveness must be decreased.

4 WEEK

Monday		2.b.p. 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х5 (24)
Tuesday		2.Incline bench press 3Х5. (15) 3.Dips 6Х5.
Wednesday		2.b.p. 50% 5Х1,60% 4Х 1,70% 3Х2,75% 2Х2,80% 1Х3, 75% 2Х2,70% 4Х1,60% 6Х1,50% 8Х1 (44)
Friday		2.b.p. 55% 4Х1,65% 4Х1,75% 3Х2,85% 2Х4 (22)
Saturday		2.Bar press behind the neck 4Х5. (20) 3.Triceps 10Х5.
Total in a week: 120 lifts. Intensiveness – 67,2%

TABLE – 1

ZONES	1 WEEK	2 WEEK	3 WEEK	4 WEEK	MONTHLY
50%	24 – 1200	13 – 650	41 – 2 050	17 – 850	95 – 4750
51 – 60%	31 – 1800	21 – 1310	54 – 3135	20 – 1180	126 – 7425
61 – 70%	34 – 2330	24 – 1635	84 – 5685	20 – 1380	162 – 11030
71 – 80%	61 – 4700	61 – 4750	61 – 4670	27 – 2090	210 – 16210
81 – 90%	2 – 170	11 – 950	– –	8 – 680	21 – 1800
91 –100%	– –	– –	– –	– –	– –
LIFTS	152	130	240	92	614
INTENS%	67,1%	71,5%	64,7%	67,2%	67,1%
TOTAL	10200	9295	15540	6180	41215

In table #1 you can easy to see the rotation.
In competition period that continues from 4 to 6 weeks, I plan “marathons”, and maximal number of lifts in set is not exceed 3. The number lifts with warming up 50-70% weights are decreasing and the number of lifts with 75-95% weights are increasing. Because of that, the intensiveness of training increases, see table #2. About 20 day before the contest we do the test. But the most experienced lifters, from the National team’s level don’t do the test. They are getting enough by working with 90-95% and they do already know, what weight they will start from at the contest.

1 WEEK

Monday		2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х6 (30)
Tuesday		1.Incline bench press 3Х5. (15)
Wednesday		1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1Х3 (21)
Friday		1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27) 3.b.p. 55% 4Х1,65% 4Х1,75% 4Х4 (24)
Saturday		OFF
Total in a week: 117 lifts. Intensiveness – 71,6%

2 WEEK

Monday		1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20) 3.b.p. 50% 3Х1,60% 3Х1,70% 3Х1,80% 3Х6 (27)
Tuesday		1.Press behind the neck 4Х5. (20)
Wednesday		1.b.p..50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х8 (28)
Friday		1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2, 85% 2Х3,80% 2Х2 (26)
Saturday		1.b.p. 55% 3Х1,65% 3Х2.75% 2Х4 (14)
Total in a week: 135 lifts Intensiveness – 72,7%

3 WEEK

Monday		2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
Tuesday		OFF
Wednesday		1. b.p. 50% 3Х1,60% 3Х1, 70% 2Х2,80% 1Х2, 90% 1Х1, 95 – 100% 1Х2 – 3 (16)
Friday		1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
Saturday		1.b.p. 55% 3Х1,65% 3Х2,75% 3Х4 (21)
Total in a week: 79 lifts. Intensiveness –70,0%

On Monday of 3^rd week we do the middle by volume and small by intensiveness training. OFF on Tuesday, that is usually enough for lifter to rehabilitate before the test. Because a lifter does a small number of lifts with 90-95-100% weights, the intensiveness decreases to 69,8% a week before(see table #2), but it is still higher than in base period. A lifter starts 4-times a week training from 3^rd week.

4 WEEK

Monday		2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3, 90% 1Х2, 80% 2Х2 (24)
Tuesday		OFF
Wednesday		1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х3,80% 3Х2 (24)
Friday		2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
Saturday		1.b.p. 55% 3Х1,65% 3Х1,75% 2Х5 (16)
Total in a week: 91 lifts Intensiveness – 71,8%

In 4^th week at last time we increase weekly work by volume and intensiveness, by number of lifts of 80-85 and 90% weights.

5 WEEK

Monday		2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
Tuesday		OFF
Wednesday		1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х3 (13)
Friday		1.b.p. 50% 3Х1,60%3Х1,70% 3Х2,75% 2Х4 (20)
Saturday		OFF
Total in a week: 53 lifts Intensiveness – 67,7%

In 5^th week a lifter starts with 3-times training, we decrease work by volume and intensiveness.

6 WEEK

Monday		1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х2 (12)
Tuesday		OFF
Wednesday		1.b.p. 50% 3Х1,60% 3Х2,70% 1Х3 (12)
Thursday		OFF
Friday		OFF
Total in a week: 24 lifts Intensiveness – 61,7%

Saturday-Sunday
CONTEST

The very last workout more looks like a warming up before the contest.

TABLE – 2

ZONES	1 week	2 week	3 week	4 week	5 week	6 week	Monthly
50%	9 – 450	9 – 450	9 – 450	6 – 300	9 – 450	6 – 300	48 –2400
51 – 60%	13 – 760	15 – 870	12 – 705	12– 690	9 – 540	9 – 540	70 –4105
61 – 70%	22 –1520	21 –1440	22 –1510	18 –1230	16 –1120	7 – 490	106 –7310
71 – 80%	55 –4320	56 –2100	32 –2460	47 –3680	19 –1480	2 – 150	211–14190
81 – 90%	3 – 255	14 –1190	1 – 90	8 – 690	– –	– –	26 –2225
91 –100%	– –	– –	3 – 300	– –	– –	– –	3 – 300
LIFTS	102	115	79	91	53	24	464
Intens%	71,6%	72,7%	69,8%	72,4%	67,7%	61,7%	70,8%
Total	7305	8360	5515	6590	3590	1480	32840

To compare the numbers from base and competition months (see tables #1,2), you can see that by decreasing the numbers of lifts in competition period, we increased the intensiveness of training. In weeks 5 and 6 we decrease the number of lifts, as well as intensiveness. That is necessary for letting lifter to rehabilitate before the contest.

WorldPowerlifting.Com Copyright©2001 The World Powerlifting Andrey Butenko

Sheiko - Previosly published Sergey Mor's training program

2011-09-13T13:34:00.000-06:00

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

Sheiko - Previously published Beginners Monthly Program Part 2

2011-09-13T13:32:00.000-06:00

WorldPowerlifting.Com

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko

(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)

1 WEEK

1 day (Monday)

1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37)
2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3. Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35)
4. Flat dumbbells “flies” 10Х5.
5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)
5. ”Good mornings” (standing) 5Х5.Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33)
2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80)
3. Flat dumbbells “flies” 10Х5.
4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)
5. Squats “Scissors” 5+5Х5.
6. Abs 10Х3.Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34)
2. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)
3. Dips 6Х5.
4. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31)
4. French press 10Х5.
5. ”Good mornings” (seating) 5Х5.Total: 96 lifts

Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3. Flat dumbbells “flies”10Х5.
4. Push ups on the floor with weight (hands wider shoulders) 10Х5.
5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
6. ”Good mornings” (standing) 5Х5.Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 4Х1,60% 4Х2,70% 3Х2,75% 3Х4(30)
2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60)
3. Flat dumbbells “flies”10Х5.
4. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)
5. Squats “Scissors” 5+5Х5.Total:119 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5 (29)
2. Squat 50% 5Х1,60% 5Х2,70% 5Х5 (40)
3. Bench press 55% 4Х1,65% 3Х1,75% 2Х5 (17)
4. Dips 8Х5.
5. Leg presses 6Х5.
6. ”Good mornings” (seating) 6Х5.Total: 86 lifts

Total in a week: 281 lifts

3 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3. Squat 50% 6Х1,60% 6Х1,65% 6Х4 (36)
4. Bench press 55% 5Х1,65% 5Х2,75% 4Х4 (31)
5. Flat dumbbells “flies”10Х5.
6. ”Good mornings” (standing) 5Х5.Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3, 85% 2Х3 (29)
2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85% 1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60% 9Х1,55% 11Х1, 50% 13Х1 (86)
3. Flat dumbbells “flies”10Х5.
4. Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31)
5. Squats “Scissors” 5+5Х5.
6. Abs 10Х3.Total: 146 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6 (33)
2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36)
3. Bench press 50% 5Х1,60% 5Х2,70% 5Х5.(40)
4. Flat dumbbells “flies”10Х5.
5. ”Good mornings” (seating) 5Х5.Total: 109 lifts
Total in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,90% 1Х2 (27)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,80% 3Х2 (31)
3. Flat dumbbells “flies” 10Х5.
4. Dips 8Х5.
5. Squat 55% 4Х1,65% 4Х1,75% 3Х5 (23)
6. ”Good mornings” (standing) 5Х5.Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4(23)
2. Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1 (65)
3. Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6 (32)
4. Flat dumbbells “flies”10Х5.
5. Squats “Scissors” 5+5Х5.
6. Abs 10Х3.Total: 120 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3. Flat dumbbells “flies”10Х5.
4. Dips 8Х5.
5. ”Good mornings” (seating) 5Х5.Total: 63 lifts

Total in a week: 264 lifts
Total in a month: 1296 lifts

Monthly volume in lifts (reps) by weekly cycles

Excersises	1 week	2 week	3 week	4 week	Total in a month
SQUAT	115	89	106	86	400
PRESSES	183	133	220	123	659
DEADLIFTS	63	59	60	55	237
Total in a week	365	281	386	264	1296
GOODMORNINGS	50	55	50	50	205
OTHER	210	245	185	275	915
Total in a week	925	581	621	589	2416
Number of workouts	3	3	3	3	12

Sheiko - Previously published Beginners Monthly Program Part 1

2011-09-13T13:30:00.000-06:00

World Powerlifting.Com

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko (Russia)

(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.
Total: 100 lifts

Total in a week: 286 lifts

2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.”Good mornings” (standing) 5Х5.
Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (seated) 6Х5.
Total: 80 lifts

Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.
Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 107 lifts

Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.
Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.
Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.
Total: 73 lifts

Total in a week: 232 lifts
Total in a month: 1093 lifts

Monthly volume in lifts (reps) by weekly cycles

Exercises	1 week	2 week	3 week	4 week	Monthly
SQUATS	74	90	109	83	356
BENCH PRESS	142	113	162	123	540
DEADLIFTS	70	57	63	26	216
Total in a week	286	260	334	232	1112
GOOD MORNINGS	50	55	50	50	205
OTHER	254	275	255	285	1069
Total in a week	590	590	639	567	2386
Number of workouts	3	3	3	3	12