Training Update – Enter Sheiko

I’ve been doing a lot more training than writing lately. I would venture to say a lot of online fitness personalities should follow suit.

I finished up the last sessions of my max effort/rep effort training cycle and now I’m shifting toward a meet prep/peaking cycle using one of the Sheiko templates. I followed this same protocol for my last powerlifting meet and set a 40-pound squat PR. Because the intensity is relatively low (most sets are done at 70-80% of 1RM), I set my maxes a little higher this time around. I’ve got four weeks of this high volume/frequency (squat and deadlift twice a week, bench three times a week [!!!]) training before I test my maxes and go from there.

I promise I’ll have some sweet written content up soon, but for now, for your viewing pleasure…

Thursday – 9.6.12 – RE Upper

1A. Overhead Press

45×8

95×5

115×5

135×5

150×3

170×7

1B. Face Pulls

5 sets x10 reps

2A. Close Grip Bench Press

135×5

225×3

235×10

235×12

2B. Weighted Chinups

30×8

30×12

30×8

3A. Ring Dips

BWx10 x3 sets

3B. Fat Gripz DB Incline Curls

3 sets x10-12 reps

4A. DB Lateral Raises

30/25/20×8 (drop set)

25/20/15×8 (drop set)

4B. Forearm Prehab Series

2 sets

Friday – 9.7.12 – Deadlift/RE Lower

1A. Box Jumps

30″ x3 x3 sets

2A. Deadlifts

135×5

225×3

315×3

355×1

375×5

425×3

475×3 (rep PR)

3A. Squats

225×5

295×3

335×10 x 2 sets

4A. Barbell Glute Bridges

315×8 x3 sets

4B. Kroc Rows

100×20 x 2 sets

100×10

5A. Decline Crunches

55×20

55×20

35×20

Monday – 9.10.12 – Sheiko CMS Prep – Week 1, Day 1

1A. Box JumpsĀ 

30″ x3 x3 sets

2A. Squats

45×8

135×5

225×5

250×5

300×4 x 2 sets

350×3 x 2 sets

405×2 x 5 sets

3A. Bench Press (pause 1st rep)

95×5

175×6

210×4

245×3 x 2 sets

280×2 x6 sets

4A. BB Rows

205×8 x 3 sets

4B. KB Flyes

35×10 x 3 sets

5A. Squats

350×4 x5 sets

6A. Weighted Ab Rollouts

30 pound backpack x10 x 3 sets

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Posted in Training Log
2 comments on “Training Update – Enter Sheiko
  1. […] of sets of low reps at submaximal weights is the bread and butter of the Sheiko method that I used to set three PRs at my last powerlifting meet. Rather than think you have to go all out with high weights or high reps, meet somewhere in the […]

  2. […] Russ also prompted me to take a long, objective look at my training and to stop running away from the style of training that works for me. Alex picked up some quality technique tips that will help her on the path to a 300 pound deadlift […]

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