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Tuesday 13 September 2011

Sheiko - Previosly published Sergey Mor's training program

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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