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General Powerlifting => CMS, MS, & MSIC (4-day programs) => CMS, MS, MSIC Program Archive => Topic started by: Bench Polkov on June 06, 2014, 04:18:50 PM

Title: Fedorenko prep and comp cycle
Post by: Bench Polkov on June 06, 2014, 04:18:50 PM
This is an .xl template I made of one of Russian World Champion Yuri Fedorenko's prep cycles. Be warned it is not easy and is definitely an MS/MSIC level program.

I have used this as my base template for all of my programming for the last year and it works quite well.

http://s000.tinyupload.com/?file_id=22777400345634394395 (http://s000.tinyupload.com/?file_id=22777400345634394395)

(http://archive.powerlifting.org/espm02yfd.jpg)

Title: Re: Fedorenko prep cycle
Post by: Robert Frederick on June 06, 2014, 08:27:01 PM
Thanks for sharing. This looks like fun.
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on June 06, 2014, 09:24:32 PM
Thanks for sharing. This looks like fun.

You don't want to see my customised versions. Not so fun...  :-[
Title: Re: Fedorenko prep cycle
Post by: Russian Power on June 07, 2014, 12:00:12 AM
The biggest Fedorenko's total is 1087.5 kg @ 110 kg (IPF equip)
400-282.5-405

Here is video of this performance.
http://www.youtube.com/watch?v=N4IE_hBgPZs SaveFrom.net
"Yuri Fedorenko VS Nikolay Suslov"
For more information about this athlete check out his competition's history.
http://en.allpowerlifting.com/lifters/RUS/Fedorenko-Yuriy-4173/
Title: Re: Fedorenko prep cycle
Post by: BuccioniPL on June 07, 2014, 12:55:44 AM
The biggest Fedorenko's total is 1087.5 kg @ 110 kg (IPF equip)
400-282.5-405

Here is video of this performance.
[url]http://www.youtube.com/watch?v=N4IE_hBgPZs[/url] SaveFrom.net
"Yuri Fedorenko VS Nikolay Suslov"
For more information about this athlete check out his competition's history.
[url]http://en.allpowerlifting.com/lifters/RUS/Fedorenko-Yuriy-4173/[/url]

Wonderful "crazy" call on last attempt by the Master Coach and a huge victory came!
Title: Re: Fedorenko prep cycle
Post by: DivanoPL on June 10, 2014, 04:35:38 PM
How many weeks before the competition he do this program?
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on June 10, 2014, 04:58:17 PM
How many weeks before the competition he do this program?

This runs into a 5 week prep cycle but I've never converted it or run it in full.
Title: Re: Fedorenko prep cycle
Post by: Martinax on August 07, 2014, 11:27:49 AM
In this program there is squat to depth. is that squat really deep or is it just hitting perfect depth, or something else?
/Martin
Title: Re: Fedorenko prep cycle
Post by: Russian Power on September 04, 2014, 04:54:08 PM
In this program there is squat to depth. is that squat really deep or is it just hitting perfect depth, or something else?
/Martin
Instead of this weird tool you can use kettlebells for example. )
Title: Re: Fedorenko prep cycle
Post by: Chreiz on September 05, 2014, 01:28:52 PM
In this program there is squat to depth. is that squat really deep or is it just hitting perfect depth, or something else?
/Martin
Instead of this weird tool you can use kettlebells for example. )

Hmm wouldn't you need an extreme kettlebell at some point?
Title: Re: Fedorenko prep cycle
Post by: Robert Frederick on September 05, 2014, 03:47:09 PM
In this program there is squat to depth. is that squat really deep or is it just hitting perfect depth, or something else?
/Martin
Instead of this weird tool you can use kettlebells for example. )

Hmm wouldn't you need an extreme kettlebell at some point?

Yeah, or you could just do sumo deadlifts instead.
Title: Re: Fedorenko prep cycle
Post by: Martinax on September 07, 2014, 12:16:34 PM
Thanks for the answear.
Title: Re: Fedorenko prep cycle
Post by: Backyard Barbell on September 16, 2014, 03:44:57 PM
Thanks Bench,

Will be starting these next week for bench

Where are the fancy graphs ;)

Cheers
D
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on September 16, 2014, 04:18:12 PM
Thanks Bench,

Will be starting these next week for bench

Where are the fancy graphs ;)

Cheers
D

This was one of my earlier templates. I should redo it with the graphs.
Title: Re: Fedorenko prep cycle
Post by: direpl on October 08, 2014, 03:09:32 PM
Knee wraps on deadlift? interesting
Title: Re: Fedorenko prep cycle
Post by: phxplay88 on October 29, 2014, 06:44:29 PM
Is
http://s000.tinyupload.com/?file_id=78884436851587481390 (http://s000.tinyupload.com/?file_id=78884436851587481390) still downloadable? I've tried several times so I'm not sure if it's on my end.  ???
Title: Re: Fedorenko prep cycle
Post by: Stephen Brindle on May 30, 2015, 12:10:29 AM
Can you break down what the bench lockouts should look like?

Is it when you set up rails and bring the bar down to about the 1/2 point, pause and then explode? (aka pin press)

or

is it when you do an overload with 100-105% of your max and slide the bar up the J-hooks to get used to handling the heavy weight and shutting off the inhibition from the golgi tendon organs?

Or maybe I'm way off the mark.
Title: Re: Fedorenko prep cycle
Post by: Robert Frederick on June 01, 2015, 04:19:01 PM
I would have thought the first with 100-105% or so but maybe not so far down as 1/2 way. 
Title: Re: Fedorenko prep cycle
Post by: Robert Frederick on June 01, 2015, 04:19:50 PM
Is
[url]http://s000.tinyupload.com/?file_id=78884436851587481390[/url] ([url]http://s000.tinyupload.com/?file_id=78884436851587481390[/url]) still downloadable? I've tried several times so I'm not sure if it's on my end.  ???


Works for me. I get a popup though. Maybe you have a popup blocker.
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on June 01, 2015, 04:34:00 PM
Can you break down what the bench lockouts should look like?

Is it when you set up rails and bring the bar down to about the 1/2 point, pause and then explode? (aka pin press)

or

is it when you do an overload with 100-105% of your max and slide the bar up the J-hooks to get used to handling the heavy weight and shutting off the inhibition from the golgi tendon organs?

Or maybe I'm way off the mark.

The first one, board or pins presses and slingshot work would all fit. And depending on the reps you're doing you and you strengths you could be using anywhere from 90-110%.
Title: Re: Fedorenko prep cycle
Post by: Stephen Brindle on June 29, 2015, 01:25:25 PM
Bench Polkov thanks for clarifying on the Bench Lockouts. On previous Sheiko programs I've done "Deadlift off plates" where I set up two blue Werksan 45 lb plates and then deadlifted the bar off those. On this program it as "Deadlift from Racks" at some very high percentages (105%- 2x2) and (100%- 3x2). Last week I had the rail as low as it could go and then failed on 105% for 2. Do you recommend simply placing the rail a little higher? Thanks!
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on June 30, 2015, 11:56:40 AM
Keep the bar below the knee. Also remember that this is a program written specifically for an individual. If the %s are too high for you just drop them. I suck at block pulls too.
Title: Re: Fedorenko prep cycle
Post by: Stephen Brindle on July 01, 2015, 08:05:06 PM
Thanks Bench Polkov. Yea I have been keeping the bar below the knees on those. I've done a good amount of Sheiko cycles in the past several years and this is definitely the toughest one I've ever done. I haven't missed any reps on the whole program except for the rackpulls at 105% last week and only could do 1 set of 2 reps on the rackpulls today at slightly over 100% so had to drop the weight on those two days. Looking forward to the strength gains from this program after I tone down the volume slightly and go back to a 4 day CMS again instead of 5.

Did you find that you got significant strength gains after running the Fedorenko cycle? 
Title: Re: Fedorenko prep cycle
Post by: Bench Polkov on July 02, 2015, 08:49:07 AM
Thanks Bench Polkov. Yea I have been keeping the bar below the knees on those. I've done a good amount of Sheiko cycles in the past several years and this is definitely the toughest one I've ever done. I haven't missed any reps on the whole program except for the rackpulls at 105% last week and only could do 1 set of 2 reps on the rackpulls today at slightly over 100% so had to drop the weight on those two days. Looking forward to the strength gains from this program after I tone down the volume slightly and go back to a 4 day CMS again instead of 5.

Did you find that you got significant strength gains after running the Fedorenko cycle?

Yeah it was a revelation to me. I had done well on the old 3 day numbered cycles but when I hit the cms bench cycle I found that the volume of higher rep work was causing severe issues with my triceps. This was because the bench cycle was written for a lighter lifter than me. Fedorenko was over 100kg and so performed lower rep work but with higher avg. intensities which my body survives far better. And the extra deadlift work is great too.
Title: Re: Fedorenko prep cycle
Post by: Stephen Brindle on July 03, 2015, 08:37:24 PM
Thanks for sharing Bench Polkov. I like how the Fedorenko has higher intensities on the squat, bench, and deadlift than the CMS 4 day one's I've done. I find the Day 2 (Tuesday) to be sometimes tough on the bench press since I'm used to having that day off or doing some auxillary work (back,abs, biceps) on that day. I've found on that day on the Fedorenko the bar moves slow on the bench or bench lockouts and sometimes I feel some elbow tendonitis; but not on the other days. The deficit deads on Day 2 are tough too. One thing I've learned about Sheiko cycles though is my body might not feel great during the regular prep cycle but when the volume decreases the weight always starts to feel light and move fast.

I plan to compete at USAPL Raw Nationals in October which is my main meet I'm training for. I read Sheiko's article where he said it's sometimes wise to not try to hit crazy PRs at some other meets some I'm probably going to do a NJ State Meet in early August for more meet practice/experience. I will complete the Fedorenko 5 week cycle tomorrow and was thinking of doing one of Robert Frederick's modified 4 day prep cycle before the early August meet which I don't care much about . Then simply doing the last week of a comp cycle with the significantly tapered volume/intensity the week of the actual meet. I responded real well to the Frederick program in the spring. What are your thoughts on this?
Title: Re: Fedorenko prep cycle
Post by: Bankmeister on July 21, 2015, 03:41:33 PM
Thanks for sharing all the programs from the top lifters. Really interesting read.
Title: Re: Fedorenko prep cycle
Post by: RussianBear on December 31, 2015, 01:39:50 PM
UPDATED.1
This now includes the competition cycle (both Prep and Comp. of Fedorenko). Be Aware that the comp. cycle is from 2001 and the prep cycle from 2013. There may be a need to make modifications to run the comp. after the prep.


Hello all

I've made an update to the original .xl file making it more user friendly and more alike the CMS/Beginners1 20 week cycle.
I've collected and written in the comp. cycle to Fedorenko as well. The comp. cycle still cycle is still in progress but can hopefully be expected to be done soon. This runs into a 10 week programme.

Have fun with the Fedorenko Prep. and Comp.:

UPDATE2:

I have found a mistake in week 4 of the comp day 1 and 3. I've corrected them and a lot of typos.
If you cant see them. Be aware of the comments in the comp cycle!
http://s000.tinyupload.com/?file_id=22777400345634394395 (http://s000.tinyupload.com/?file_id=22777400345634394395)
Title: Re: Fedorenko prep and comp cycle
Post by: Bench Polkov on February 12, 2017, 05:25:52 PM
You probably should rename the file Fedorenko so as not to confuse people. I've had a number of people ask me who the hell Polkorenko was.
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on February 13, 2017, 02:29:23 PM
You probably should rename the file Fedorenko so as not to confuse people. I've had a number of people ask me who the hell Polkorenko was.

Thanks. I have done so.
Title: Re: Fedorenko prep and comp cycle
Post by: trandenny on August 06, 2017, 04:40:29 AM
Should we run it with true maxes or inflated maxes?
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on August 06, 2017, 08:43:58 PM
If one have the appropriate level for running this program, one should also know this program shouldn't not be run with inflated maxes :)
Title: Re: Fedorenko prep and comp cycle
Post by: RuneGlud on August 12, 2017, 03:16:53 PM
Looks like alot of fun.
Thinking of trying out the bench-part at some point.

After reading Polkovs comment about considering lower volume and higher intensity for bigger guys (I'm competing in -105), this might be a way to go.

I'm currently running a 4-days CMS bench-template, that I have converted to 5 days (same program just spread out).

When comparing the two, even if there are fewer lifts in the Fedorenko-program, there are alot more lifts af 75-80% mainly due to no pyramids. And then there are alot more assistance-work (Board, Incline, Military etc).

Does anyone else have experience running this program?
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on August 13, 2017, 03:02:33 PM
So, comparing the benching parts, the CMS/MS bench template you have should have an average of 1.5 lift in 90+ per week, whereas the Fedorenko program only has an average of 1 in 90+ per week and that is even though is has a more steep taper than the CMS/MS bench.

The CMS/MS bench template have an average of 138 lifts per week while the Fedorenko program only has 105 but makes up for this by having a higher average intensity as you say (70.8% against 67.6%).

Both have pin press/board press/bench lock out training. The CMS/MS bench has a lot of more of it though whereas the Fedorenko had a lot more military press. I know Boris have written about this. One should really take this into account too and if one does so, the average could be higher in the CMS/MS bench but is depending on if one does board, pin, slingshot, floorpresses etc as bench lock-out. I know you probably also know this, but it is worth pointing out.

Are you going to do only the BP parts or also (some) other parts of the program?
if so, then please let us know how it goes :)
Title: Re: Fedorenko prep and comp cycle
Post by: RuneGlud on August 15, 2017, 09:58:26 PM
So, comparing the benching parts, the CMS/MS bench template you have should have an average of 1.5 lift in 90+ per week, whereas the Fedorenko program only has an average of 1 in 90+ per week and that is even though is has a more steep taper than the CMS/MS bench.

The CMS/MS bench template have an average of 138 lifts per week while the Fedorenko program only has 105 but makes up for this by having a higher average intensity as you say (70.8% against 67.6%).

Both have pin press/board press/bench lock out training. The CMS/MS bench has a lot of more of it though whereas the Fedorenko had a lot more military press. I know Boris have written about this. One should really take this into account too and if one does so, the average could be higher in the CMS/MS bench but is depending on if one does board, pin, slingshot, floorpresses etc as bench lock-out. I know you probably also know this, but it is worth pointing out.

Are you going to do only the BP parts or also (some) other parts of the program?
if so, then please let us know how it goes :)
I have compared the two in almost any possible way and the differences are pretty clear.

I almost never take the exercises as gospel. I usually see them as a exercise-slot, to fill in something meaningfull, depenting on my overall weaknesses and how far I'm from comp. It could be targeting hypertrophy in specifik muscles, or weakpoint at sertain points of the movement etc.
Also (maybe I'm of to the dark side here), when I look at relative intensity, I compare to my max of that given movement not the comp lift (unless thats the movement in question).
For example it makes no sense to me to if I do some reverse band stuff to base it on my raw max, the RI would seem higher than it is.

If I do it, it will only be the upperbody part. Yhere is no way I can handle the volume in all 3 lifts and my SQ and DL numbers are way to small for this cycle.
Title: Re: Fedorenko prep and comp cycle
Post by: 0Surge0 on September 08, 2018, 08:43:04 PM
Guys, can someone reupload this cycle? It cant be downloaded at the moment
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on September 11, 2018, 11:51:57 AM
I have the program still on my drive but the problem with these programs is that they are so rarely downloaded the upload sites I use (for free) deleted the file. I am thinking about making them to google sheets and share them but this will take time.
Title: Re: Fedorenko prep and comp cycle
Post by: Elysium on January 03, 2019, 06:54:25 AM
yes pls do so!! or maybe use mega for example  :)
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on January 03, 2019, 10:24:22 AM
yes pls do so!! or maybe use mega for example  :)

mega? please provide a link :)
Title: Re: Fedorenko prep and comp cycle
Post by: hhhhh on January 05, 2019, 02:23:26 AM
mega.nz

But I have it as well, so here it is: https://docs.google.com/spreadsheets/d/18jBNE-hMsCXqsRxTvXIE83lA8055ldji-3_4Qz-SV0k/edit?usp=sharing
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on January 05, 2019, 11:31:33 AM
mega.nz

But I have it as well, so here it is: https://docs.google.com/spreadsheets/d/18jBNE-hMsCXqsRxTvXIE83lA8055ldji-3_4Qz-SV0k/edit?usp=sharing

Great! I will post this in the original/first post later!
Title: Re: Fedorenko prep and comp cycle
Post by: Elysium on January 10, 2019, 06:28:40 AM
thanks you guys  ;D (interesting first 2 weeks has pretty high intensity)
Title: Re: Fedorenko prep and comp cycle
Post by: RussianBear on January 10, 2019, 10:11:38 AM
thanks you guys  ;D (interesting first 2 weeks has pretty high intensity)

Guess it could be because of we are not seeing the full cycle but only 10 weeks up to a comp.
Title: Re: Fedorenko prep and comp cycle
Post by: Elysium on January 12, 2019, 04:33:25 AM
true, still is high and demanding, I just can't imagine how that program would feel in real life  :o