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Topics - Robert Frederick

Pages: [1] 2
1
Training Logs / Sheiko for Athletes - Olympic Prep
« on: March 09, 2018, 08:52:21 AM »
Hi guys. I thought you might be interested in seeing how I've been adapting Sheiko for training olympic sprint cyclists. For those of you unfamiliar with the sport, it relies on leg strength and power with efforts usually not lasting more than 30 seconds. Many of the top guys squat over 600 lbs. These are not the guys you see on the road.

The group I've got has good power output for their strength. But their strength is lower than desired. So that's what we're currently focused on. How's it going? Well, I've been working with them since Jan. 2nd and they've broken 8 national records since then. I think it's going well.

So this will be their training log (for weight training only).  We don't want to give too much away so I might not be able to answer every question. Hope you understand.

Just started a new cycle.

Friday AM
Standing Broad Jump
Farmer's Walks (on the balls of the foot) - 60 seconds
Squats 5x1@50%, 4x1@60%, 3x1@70%, 3x4@80%
DB Row 10x3
Single-leg Press 10x3

Time - 1:15 
sRPE - 5.25 (avg)

Notice the doubling up of the leg work, separated by upper body work. The squat loading pattern should also look familiar. As these logs accumulate, you'll also see the daily loading fluctuate between light, medium, and large load days just like you'd see in a Sheiko program. Their PM training today on the track is expected to be medium load.

2
Support / Android App Update (need beta testers)
« on: December 14, 2017, 05:46:54 PM »
Who wants to beta test it? Send me your email address.  8)

3
Support / App FAQs
« on: May 14, 2017, 07:45:19 AM »
Many thanks to Lain for preparing this FAQ.  8)

General

What are the difference between iOS APP and android?
The main feature is the Sheiko programs and those are the same between app platforms.
Android app is missing Bench only program (May 2017) as well as some small features. Bench programs will be released very soon with a new android update.

What would be the best program to use (from app)?
Your classification determines your training cycles.

http://sheiko-program.ru/forum/index.php?topic=3.0
e.g. Class I – advanced
Load should be picked personally – try and move up or down or stay the same volume-wise.
The terms intermediate and advanced might not be the best to use. They show the order but the meaning really ends there. If the app recommended a 4-day program for you then that's a good place to start the thinking process. If you can't do 4 days per week then you could change it to a 3 day program. If the volume is way higher than you're used to then maybe you could change from medium load to small load or vice versa. So depending on extra info that you know about yourself personally you might want to change the program. But just based on the stats you used to set up the app that's the one to use.
The app follows the same system posted on the forum but there are also a few other parameters that matter (classic or equipped and male or female) besides weight and maxes. That said, if you have the time for 4 days and it's going well so far, keep going. Boris likes people doing the 4 day programs.

How should I proceed with cycles?
It is recommended to follow first preparatory cycles and then move to competition cycle.
After competition cycle you can consider to start next level.

Should I do the competition cycle if I don’t compete?
Yes, it will give you a chance to test your maxes. That will set you up for running your next prep cycle with the proper weights.

What to do if my competition is sooner than length of full program?
It is recommended to count backward.

How are front squat weights calculated?
Sheiko prescribes squat variations as a percentage of your back squat. He usually does front squat sets of 4 at 50% and 3 at 55%.  So the app is taking your squat max and using that for your squat variation.

Do I use the percent of my competition deadlift for the deadlift off blocks from below the knees?
Yes. All variations are calculated based on percentages of the competition lifts. For example, bench with chains might be 70% and deadlifts off blocks might be 90%.

When entering the weight used for DB bench should I use the total weight (ie both Dumbbells added together) or the weight of each dumbbell?
Whichever is easier for you. They aren't counted in your charts.
 
How to access notes of workout?

Android: My stats>History>Press the date of the training session you want to review notes of.
iOS: History>Press the date of the training session you want to review notes of.

Where can I record a bug?
http://sheiko-program.ru/forum/index.php?board=22.0

iOS

The program for incline bench presses left the weight blank! What weight do I use?
For incline benches, use the new RIR feature to determine the appropriate weight. Work up to a set at the given reps so that your RIR is not greater than 4 and not less than 1. Then do the remaining sets with that weight. The next time you do incline benches the app will remember what weight you used last time.

Do I have to use the timer?
You don't need to use the timer but it is there for your convenience.

Android

Are weights for accessories correct?
The android app overestimates the accessories so you need to adjust them according to your strength.



4
Universal Topics / Peaking Times
« on: September 04, 2015, 09:59:33 AM »
There are many comments about inter-individual differences in peaking time. I have heard it mentioned a few times that it depends on how advanced you are, with the reasoning that the more you lift the longer you need to deload before peaking. It sounds reasonable. So lets see how well it stacks up.

I put together this survey and asked some simple, related questions.

https://www.surveymonkey.com/r/PXF88NX

I then took the data and looked for correlations. There is a strong correlation (tight diagonal cluster) between Wilks and Total, as expected. But peaking time (Weeks2Pk) is not correlated with any of the variables.



So it seems the theory that peaking time being dependent on how advanced you are isn't supported by this data. So what to do then? Over the years, Boris has found that 3 weeks for the deload works well for most people. So that is his default setup. Indeed, according to the data 3 weeks is right in the middle of where most people fall.



So 3 weeks is a good place to start. Now if you run through the programs and find that you need either more or less time you can adjust from there. Boris has put together some guidance on how you can make the adjustments yourself. He typically uses Variant 2 (Table 1). If you need 4 weeks to peak, switch the 1st and 2nd weeks. Likewise if you need less, move the weeks around to match one of the patterns that has been shown to work for people.

Table  1
Variants For Weekly Load Distribution In A Competition Mesocycle (B. Sheiko, 2011)
 
Variants      % Monthly Volume Number of Lifts
1st Week 2nd    3rd    4th          1st Week 2nd    3rd      4th      TOTAL
1 40% 27% 20% 13% 108 73 54 35 270
2 29% 38% 22% 11% 101 134 77 38 350
3-1 28% 24% 34% 14% 120 103 147 60 430
1-3  38% 20% 28% 14% 190 100 140 70 500

5
Support / Sheiko App Update 1.1.2
« on: April 26, 2015, 04:01:27 PM »
The Sheiko app was just updated a few days ago and the update fixed a few bugs. If the update has not fixed a bug you are seeing then send me an email and tell me about it. I see some bugs in the logs that only one person is having. So it won't be fixed if you wait around for someone else to say something.

6
Support / iOS Bar Tracking - Use Portrait Mode for Videos
« on: March 11, 2015, 12:14:10 PM »
Oops, forgot to mention in the tutorial that landscape mode videos aren't supported.

7
Support / Intermediate | Medium Load Prep Cycle II
« on: November 25, 2014, 04:50:16 AM »
Problem:
Selecting week 2 causes a crash. The crash occurs because the overall intensities for each day all coincidentally average out to be the same. When the graph is trying to set up the range of values for the axis there is a division by zero error.

Also Affects:
Intermediate | Large Load Comp Cycle Week 2

Status:
Fixed

Software Update ETA:
1 week (Apple's processing time)




8
Requests / App Tutorials
« on: November 21, 2014, 10:33:41 AM »
Need some help or guidance with certain parts of the app? Post requests here and I'll put something together for you.

Here's one way you can use the app. Take a side view video of a lift. Scroll through the video and pause it at certain easy to identify marker points e.g. when the bar is just below the knees in the deadlift. Compare that video frame with the stick figure diagram in the app (the stick figure is Andre Belyaev in case you are wondering). Can you see any easily identifiable differences? If so you have a target problem to fix. Then you can think of what exercise you can do that will help you fix it.


9
Support / What is GB and SZ next to Wilks?
« on: November 20, 2014, 04:52:47 PM »
GB = Glossbrenner
SZ = Schwartz/Malone
Wilks = Wilks

All different ways to measure your total against other people's totals.

10
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / 3 Day Program (post your results)
« on: November 06, 2014, 01:03:49 PM »
Hey guys. It's been a while since the 3-day programs were posted. I'd like to get some ideas how you are responding to the three day programs. As always we are trying to push the envelope further and further and it would be useful to get some follow up data so we can make any needed adjustments to the process.

Can you give:

*Body weight before
*Maxes before
*Program - over/under 80kg
*Did you modify it? yes/no
*Body weight after
*Maxes after
*Any other thoughts/feedback

Thanks!


11
CMS, MS, & MSIC (4-day programs) / 4 Day Program
« on: July 11, 2014, 01:15:20 PM »
Boris has just finished modernizing the 4 day program found online in the old spreadsheets and the new one looks like a lot of fun!

Previously it was listed as appropriate for CMS/MS class lifters. That is no longer the case. The 4 day now applies to Class 1 and CMS. See more info here.

It consists of 20 weeks broken into four blocks: adaptation, accumulation, transmutation, and realization. When he created this new program he added front squats to the first month as a corrective exercise for a very common problem he's seeing lately: leaning forward in the squat. Similarly, the rest of the program fits the typical lifter's profile so modifications may be needed in your case. See more info here.

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

This program comes in only one flavor unlike the three day program. Why? Because it gets less and less productive to create universal programs as the class of the lifter rises. So take this one as the base and make it work for you.

There is one deadlift special exercise you may not be familiar with. It's called the 1 1/2 deadlift here. Basically you lift the barbell up then lower it to your knees then bring it back up again. Sometimes you lower it to the knees twice (1 + 2) and sometimes only once (1 + 1).



Special thanks to FreakGoHome for coming up with a way for the intensity zone charts to update automatically when you make changes to individual exercises. Modifying the program (which you should do as needed) is now a bit easier.






12
Beginners (3-day programs) / Beginner Program Stage 2
« on: June 19, 2014, 05:55:26 PM »
The weights follow the same ideas outlined in the beginner program that precedes this one. This one is meant to be done after you have already received basic instruction in the lifts. When you reach the end of this program test your maxes and move on to a percentage based program.

Week 1
1st Day (Monday)

1. Box squat
Xkg 6 reps 2 sets
Xkg +10kg 5 reps 6 sets
(42)

2. Dumbbell bench
8 reps 6 sets
(48)

3. Dumbbell Flies
10 reps 5 sets
(50)

4. Pull ups or Pull downs
6 reps 6 sets
(36)

5. Hanging leg raises
8 reps 5 sets
(40)


3rd Day (Wednesday)

1. Incline bench
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 5 sets
(28)

2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)

3.Deadlift from pins (bar should 1-2” below the knee cap)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(40)

4. Lunges
5 reps each leg for 5 sets.
(25)

5. Hyperextension
10 reps 4 sets
(40)


5th Day (Friday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Bench (close grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +5kg 6 reps 2 sets
Xkg +10kg 5 reps 5 sets
(43)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Seated good mornings
5 reps 5 sets
(25)

5. Sport games ( G.P.P )
30 minutes (football, basketball, tennis, etc.)


Week 2
1st Day (Monday)

1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)

2. Seated barbell press (behind the neck)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

5. Hyperextension
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(38)

2. Incline bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)

3. Tricep pushdowns
10 reps 5 sets
(50)

4. Stiff leg deadlift
6 reps 5 sets
(30)

5. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)

6. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

2. Bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Dips
8 reps 5 sets
(40)

5. Seated good mornings
5 reps 5 sets
(25)

6. Sport games ( G.P.P.)
30-45 minutes


Week 3
1st Day (Monday)

1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(40)

2. Bench press (average grip)
Xkg 8 reps 1 set
Xkg +5kg 6 reps 1 set
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(34)

3. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

4. Leg Press
Xkg  8 reps 1 set
Xkg +10kg 8 reps 1 set
Xkg +20kg 6 reps 5 sets
(46)

5. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)

1. Deadlift to the knees
Xkg 5 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 6 sets
(39)

2. Dips (with weight)
6 reps 6 sets
(36)

3. Tricep pushdowns
10 reps 5 sets
(50)

4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the hip joint is lower than the knee joint.)
5 reps 5 sets
(25)

5. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 5 sets
(36)

3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)

4. Tricep pushdowns
10 reps 5 sets
(50)

5. Straight leg sit ups
10 reps 5 sets
(50)

6. Sport games (G.P.P)
30 minutes


Week 4
1st Day (Monday)

1. Squat (no box)
8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(45)

2. Bench Press (average grip)
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(40)

3. Dips
8 reps 5 sets
(40)

4. Leg Press
8 reps 5 sets
(40)

5. Seated good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 4 reps 5 sets
(31)

2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 4 sets
(30)

3. Stiff leg deadlifts
6 reps 5 sets
(30)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Kettle ball squats
6 reps 6 sets
(25)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 6 reps 5 sets
(42)

2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Pushups (hands wider than shoulders)
8 reps 5 sets
(40)

5. Straight leg sit ups
10 reps 4 sets
(40)

6. Hanging leg raises
10 reps 3 sets
(30)


Week 5
1st Day (Monday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +20kg 5 reps 4 sets
(32)

2. Bench Press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 4 reps 5 sets
(34)

3. Pushups (hands wider than shoulders)
6 reps 5 sets
(30)

4. Squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 5 reps 4 sets
(31)

5. Hanging leg raises
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift
Xkg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 4 reps 5 sets
(38)

2. Bench Press (narrow grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 5 sets
(36)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Kettle ball squats
5 reps 5 sets
(25)

5. Hyperextension
8 reps 4 sets
(32)


5th Day (Friday)

1. Incline bench (average grip)
4 reps 5 sets
(20)

2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 3 sets
(28)

3. Bench press
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 5 reps 5 sets
(35)

4. Leg press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +15kg 8 reps 4 sets
(56)

5. Sport games (G.P.P)
30-40 minutes


Week 6
1st Day (Monday)

1. Squat (no box)
Xkg 5 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 2 sets
Xkg +30kg 2 reps 3 sets
(21)

2. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 sets
Xkg +20kg 4 reps 1 set
Xkg +25kg 3 reps 4 sets
(27)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Hanging leg raises
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift (standing on blocks 3-4”)
Xkg 4 reps 2 sets
Xkg +10kg 3 reps 4 sets
(20)

2. Seated barbell press (behind the neck)
Xkg 5 reps 1 sets
Xkg +5kg 4 reps 5 sets
(25)

3. Dips
5 reps 5 sets
(25)

4. Deadlift from pins (pins are located 1-2” below the knee)
Xkg 4 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 4 sets
(20)

5. Hyperextension
8 reps 4 sets
(32)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(42)

2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 5 reps 5 sets
(39)

3. Kettle ball squats
5 reps 5 sets
(25)

4. Stiff leg deadlift
5 reps 5 sets
(25)

5. Sport games (G.P.P)
20-30 minutes


Week 7
1st Day (Monday)

1. Box squat
Xkg 6 reps 2sets
Xkg +10kg 5 reps 4sets
(32)

2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Dips

8 reps 6 sets
(48)

5. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Incline bench press (average grip)
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 4 sets
(24)

2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)

3. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(36)

4. Lunges
5 reps with each leg 5 sets
(25)

5. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Box squat
Xkg  6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(36)

2. Seated barbell press (behind the neck)
5 reps 5 sets 
(25)

3. Bench (close grip, index finger on the smooth part)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 5 sets
(30)

6. Seated good mornings
5 reps 5 sets
(25)


Week 8
1st Day (Monday)


1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(44)

2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

5. Squat (no box)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)

6. Hyperextensions
10 reps 4 sets
(40)


3rd Day (Wednesday)


1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 2 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(44)

2. Incline bench press
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)

3. Tricep press downs
10 reps 5 sets 
(50)

4. Shoulder press
10 reps 5 sets 
(50)

5. Leg press
Xkg 8 reps 1 sets
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Lunges
Xkg 5 reps for each leg 1 set
Xkg +10kg 5 reps for each leg 5 sets
(30)

5. Seated good mornings
5 reps 5 sets 
(25)

6. Hanging leg raises
10 reps 5 sets
(50)
   

Week 9
1st Day (Monday)


1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(40)

2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)

3. Dumbbell flies

10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)

10 reps 5 sets
(50)

5. Leg press
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(38)

6. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Deadlift up to the knees
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(35)

2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 4 sets
(31)

3. Weighted dips
6 reps 6 sets 
(36)

4. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 4 sets
(31)

5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)

6. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)


1. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(32)

2. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(35)

3. Push ups (hands wider than shoulders)
8 reps 5 sets 
(40)

4. Tricep push downs
10 reps 5 sets 
(50)

5. Hyperextensions
10 reps 5 sets
(50)


Week 10
1st Day (Monday)

1. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +20kg 3 reps 5 sets
(28)

2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)

3. Dumbbell flies

10 reps 5 sets
(50)

4. Dips

8 reps 5 sets
(40)

5. Leg press

6 reps 5 sets 
(30)

6. Seated good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 2 reps 3 sets
(25)

2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 1 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 3 reps 4 sets
(27)

3. Bench (close grip, index finger on the smooth)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 4 sets
(35)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(35)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)

5. Hyperextensions
10 reps 4 sets
(40)

6. Hanging leg raises
10 reps 3 sets
(30)

13
Announcements / Questions for Boris
« on: June 12, 2014, 11:01:38 AM »
To make it easier for Boris to find your questions and answer them please put his name in the post. Something like "Hi Boris, I want to ask you a question about...".  Also, he is very busy so he probably won't be able to answer right away.

He is going to do a video response to your questions soon so make sure you get them in.

14
Forum Rules / Rules
« on: June 05, 2014, 05:22:14 PM »
* No steroid talk
* No bashing other feds
* Trolling, flaming and abusing other members will not be tolerated
* Please read all stickies first before you ask a question
* Use proper English without slang or abbreviations

Why the rule about proper English?  Boris uses google translate to read this forum. Make it easy for him. He wants to know what's on your mind. The easier it is for him the better it'll be for all of us.

One more thing: Since Boris uses google translate, one of the mods will review his comments first and clean up google's translation. This process does introduce the possibility of a miscommunication occurring. So check back from time to time on the same topics as corrections may be issued. We hope you understand.

15
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / 3 Day Program
« on: May 30, 2014, 03:32:53 PM »
First thing's first, these programs are not set in stone. You can and should make them work for you. Read Sheiko's statement on his programs if you haven't already. Your personal circumstances will determine what changes need to be made. It's generally a good idea not to change the overall structure though. That said at this training level these should work fairly well as is. Any needed changes will most likely be minor such as exercise selection and volume adjustments.

Now let's get to it. Boris has gone through the numbered spreadsheets widely available online and made them into coherent plans. It seems that the programs in the spreadsheets were collected from various places over the years. As such, they are collections and not really concrete training plans. On various forums people have tried to make sense of them and to distill actual training plans.

So now this has been done, by Boris himself. He's made two plans here: one for lifters over ~80kg and another for lifters under ~80kg (this is not an exact number, but it's a little more useful than just heavier and lighter). 

For lifters under 80kg, use the large load intermediate program or the following spreadsheet.

Google Docs Version <- Thanks to MaximusGluteus for this.


You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle (#37, #30*, #32. Note that #30 needed modifications in order for this to work so it is not the same as is available elsewhere).  The first two are preparatory periods and the last is the competition period.

Set your new records, take your lessons learned, then repeat the cycle with the needed adjustments.

For lifters over 80kg, use the medium load intermediate program.

You'll use the following sequence: Prep cycle 1, Prep cycle 2, Comp cycle. If you look at prep cycle 1 in both the medium and large load you can see what types of changes can be made. For one thing you'll notice the overall structure is intact. The volume has been reduced in many cases by reducing the number of warm up sets before the work sets. Boris said that it has been shown that 3 warm up sets are enough. Another thing that can be done is to move the additional exercises to after you have completed the main exercises.

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

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