Sheiko - beginners and preparatory training - part 2

Here is an outline of the basic training. The training itself is surprisingly challenging even at this basic level and the resulting length (later competition training at the top level can take up to 2.5 hours). It is very important to focus on lifting in the spirit of powerlifting. The "squat something squat" or "bench something bench" style is characteristic. The second main exercise is sometimes slightly modified, e.g. with a tighter grip or stance. If set up correctly, the higher intensity test sessions (around 90%) will result in a feeling of heat and power, but this is not a competitive workout, so it is not intended for subsequent attempts to reach the maximum in a competitive spirit.

Week 1

Monday

Bench

50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5

Squat

50% 5x1, 60% 5x2, 70% 5x5

Bench

50% 5x1, 60% 5x1, 70% 4x4

Triceps

10x5

Forebends

5x5

Wednesday

Deadlift to knees

50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4

Bench press on incline bench

6x4

Triceps push-ups

5x5

Deadlift from the bar

55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4

Lunges

5x5

Abdominals

10x3

Friday

Bench

50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2,75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

Triceps

10x5

Squat

50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5

Forebends

5x5

Week 2

Monday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

Bench

50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5

Triceps

10x5

Pull-ups

10x5

Front Squat

45% 3x2, 55% 3x2, 60% 2x4

Front Squats

5x5

Wednesday

Deadlift to knees

50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4

Bench

50% 6x1, 60% 6x2, 65% 6x4

Triceps

10x5

Pull from the bar

55% 4x1, 65% 4x1, 75% 4x2, 80% 4x4

Lunges

5x5

Friday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2,75% 3x1, 65% 5x1, 55% 7x1

Triceps

10x5

Squat

50% 5x1, 60% 5x2, 70% 4x4

Forebends

5x5

Week 3

Monday

Squat

55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Triceps

10x5

Pull-ups

10x5

Squat

50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4

Lunges

5x5

Wednesday

Deadlift

50% 3x2, 60% 3x2, 65% 3x4

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2

Triceps

10x5

Pull from the bar

60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3

Lunges

5x5

Friday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7

Triceps

10x5

Military press

4x5

Forebends

5x5

Week 4

Monday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5

Bench

55% 5x1, 65% 5x1, 75% 4x5

Triceps

10x5

Triceps push-ups

8x5

Front Squat

40% 5x2, 50% 4x2, 60% 3x3

Forebends

5x5

Wednesday

Bench

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3

Deadlift

50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3

Bench

50% 5x1, 60% 5x1, 70% 5x4

Triceps

10x5

Friday

Squat

50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Bench

50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x280% 3x2, 70% 4x1, 60% 6x1, 50% 8x1

Triceps

10x5

Triceps push-ups

8x5

Forebends

5x5

Abs

10x3