Sheiko Forum

General Powerlifting => Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) => Topic started by: Robert Frederick on May 30, 2014, 03:32:53 PM

Title: 3 Day Program
Post by: Robert Frederick 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 (https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing) <- 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 (https://goo.gl/WMeKjY)

Android app: All programs, progress tracking, workout notes and video demos (https://goo.gl/yVfxpn)
Title: Re: 3 Day Program
Post by: Luigi Papino on June 05, 2014, 03:29:10 PM
First of all, thank you for the beatiful forum.

I think there is an error in the over_80kg_bw file. In the tab "#31" there isn't the column of the repetitions.

Thank you!
Title: Re: 3 Day Program
Post by: Blitzball on June 05, 2014, 03:30:27 PM
in over 80kg the same.could it probably be a recover month?
Title: Re: 3 Day Program
Post by: Robert Frederick on June 05, 2014, 03:41:24 PM
Column E.  It's collapsed into column D. Just drag it out a little and you'll see it.

I put a new one there with the column dragged out if needed. Thanks for pointing that out.
Title: Re: 3 Day Program
Post by: Maurizio on June 05, 2014, 05:36:15 PM
Hi, this is for raw or geared lifters?
Title: Re: 3 Day Program
Post by: BirkirkaraBarbell on June 05, 2014, 07:38:53 PM
We previously were presented with a 29-30-31-32 model which some described as a Preparation (29), Accumulation (30), Transmutation (31), Realisation/Peaking (32) scenario.  In fact a number of lifters described 32 as too much of too little when performing it after 8 weeks of moderate training (eg. 29-37-32 or 37-37-32).  However it made sense to be performed at the end of 16 weeks of work, especially after the high volume/moderate intensity 30 and medium volume/medium to high intensity 31. 
However we are now presented with a model which suggests that 30 and 31 produce the same result and are solely interchangeable according to the bodyweight of the lifter and that the cycle should be 12 weeks long rather than 16.  Also the peaking cycle remains a four weeker, whether the whole cycle is 12 or 16 weeks long.
I understand that coaches learn and gain experience, and learn what works best overtime.  Less warm up sets is one of the changes from the original templates to the present day ones.
can anybody who is in touch with the man himself explain the concept behind these 12 and 16 week model changes?
Title: Re: 3 Day Program
Post by: letslift on June 05, 2014, 07:47:23 PM
I tried to download the file, but it wouldn't open at all. The file size seems way too small (only about 7kb) as well. Did anyone else have any issues?
Title: Re: 3 Day Program
Post by: DRY on June 05, 2014, 07:52:23 PM
I tried to download the file, but it wouldn't open at all. The file size seems way too small (only about 7kb) as well. Did anyone else have any issues?
For over 80kg, the file was 116kb and worked perfectly for me.  Are you looking at the under 80?



If a lifter rated CMS wished to perform this 3 cycle program, are there any very simple modifications he should make? 
Title: Re: 3 Day Program
Post by: Robert Frederick on June 05, 2014, 08:10:44 PM
I tried to download the file, but it wouldn't open at all. The file size seems way too small (only about 7kb) as well. Did anyone else have any issues?

Try it again. The file sizes are listed on the download page at ~117kb. Your download must have been interrupted.
Title: Re: 3 Day Program
Post by: Russian Power on June 05, 2014, 08:40:46 PM
Hi, this is for raw or geared lifters?

for both
you can find information how to work with equip here (items 10-14)
http://sheiko-program.ru/forum/index.php?topic=13.0 (http://sheiko-program.ru/forum/index.php?topic=13.0)
Title: Re: 3 Day Program
Post by: letslift on June 05, 2014, 08:53:29 PM
I tried to download the file, but it wouldn't open at all. The file size seems way too small (only about 7kb) as well. Did anyone else have any issues?

Try it again. The file sizes are listed on the download page at ~117kb. Your download must have been interrupted.
I was trying to download it on my phone, and it wasn't working right. Tried it again on the computer, and it's all good :).
Title: Re: 3 Day Program
Post by: Maurizio on June 05, 2014, 10:12:10 PM
Hi, this is for raw or geared lifters?

for both
you can find information how to work with equip here (items 10-14)
[url]http://sheiko-program.ru/forum/index.php?topic=13.0[/url] ([url]http://sheiko-program.ru/forum/index.php?topic=13.0[/url])


thanks
Title: Re: 3 Day Program
Post by: Vukasin Majkic on June 05, 2014, 10:16:39 PM
How could I incorporate overhead press (military press) into this program, i believe overhead pressing has much carryover to my bench press... i think it would be best to replace bench press from wednesday with military press, but with which percentages, reps/set scheme?
Title: Re: 3 Day Program
Post by: Bench Polkov on June 05, 2014, 11:27:45 PM
We previously were presented with a 29-30-31-32 model which some described as a Preparation (29), Accumulation (30), Transmutation (31), Realisation/Peaking (32) scenario.  In fact a number of lifters described 32 as too much of too little when performing it after 8 weeks of moderate training (eg. 29-37-32 or 37-37-32).  However it made sense to be performed at the end of 16 weeks of work, especially after the high volume/moderate intensity 30 and medium volume/medium to high intensity 31. 
However we are now presented with a model which suggests that 30 and 31 produce the same result and are solely interchangeable according to the bodyweight of the lifter and that the cycle should be 12 weeks long rather than 16.  Also the peaking cycle remains a four weeker, whether the whole cycle is 12 or 16 weeks long.
I understand that coaches learn and gain experience, and learn what works best overtime.  Less warm up sets is one of the changes from the original templates to the present day ones.
can anybody who is in touch with the man himself explain the concept behind these 12 and 16 week model changes?

But who told you the original information?
Title: Re: 3 Day Program
Post by: Maurizio on June 05, 2014, 11:36:18 PM
another question... no row, chin up or pull ups?  ???
Title: Re: 3 Day Program
Post by: Judge_Dread6 on June 06, 2014, 12:12:13 AM
On the over 80kg sheet for #31 in cell D13 the reps are 2,4,6,7,5,3, all in the same cell. should this just be another set of 5? Did I mess something up?

love the sheets

edit: Found the attached cell coment, white on yellow was hard to read. Maybe make the text black...
Title: Re: 3 Day Program
Post by: Robert Frederick on June 06, 2014, 03:57:03 AM
On the over 80kg sheet for #31 in cell D13 the reps are 2,4,6,7,5,3, all in the same cell. should this just be another set of 5? Did I mess something up?

love the sheets

edit: Found the attached cell coment, white on yellow was hard to read. Maybe make the text black...

That's a pyramid. 2 reps, rest, 4 reps, rest and so on.
Title: Re: 3 Day Program
Post by: Robert Frederick on June 06, 2014, 04:36:31 AM
We previously were presented with a 29-30-31-32 model which some described as a Preparation (29), Accumulation (30), Transmutation (31), Realisation/Peaking (32) scenario.  In fact a number of lifters described 32 as too much of too little when performing it after 8 weeks of moderate training (eg. 29-37-32 or 37-37-32).  However it made sense to be performed at the end of 16 weeks of work, especially after the high volume/moderate intensity 30 and medium volume/medium to high intensity 31. 
However we are now presented with a model which suggests that 30 and 31 produce the same result and are solely interchangeable according to the bodyweight of the lifter and that the cycle should be 12 weeks long rather than 16.  Also the peaking cycle remains a four weeker, whether the whole cycle is 12 or 16 weeks long.
I understand that coaches learn and gain experience, and learn what works best overtime.  Less warm up sets is one of the changes from the original templates to the present day ones.
can anybody who is in touch with the man himself explain the concept behind these 12 and 16 week model changes?

Your source of info is suspect. 29, 30, 31, 32, and 37 come from a variety of different sources. They do not constitute a training program, as designed by Sheiko. 37 and 32 came from one book for example and were presented in that book as single examples of a prep and comp period, respectively. Boris intentionally presented only samples and not complete training programs because he didn't want the book to be too long. Somewhere else, someone has given these programs their own interpretation. That's not necessarily bad though. You are supposed to be making them work for you. For example, here you have 2 different programs for different people. Everyone has different needs.
Title: Re: 3 Day Program
Post by: TUI10009 on June 06, 2014, 04:54:26 AM
Sheiko mentioned "If you can train 4 times per week, I recommend you do it. It is very good for improving technique."

How would one change the 3 day program into a 4 day program?
Would you simply take some lifts from each of the 3 days and slot them into a 4th day? (Same amount of lifts per week just over 4 days)
Or would you just add a 4th day with extra lifts? (more lifts per week overall)

Additionally, is it recommended to do any GPP on off days other than a recovery swim? (e.g. prowler, running, walking, etc)

Thanks.
Title: Re: 3 Day Program
Post by: Robert Frederick on June 06, 2014, 07:20:25 AM
Sheiko mentioned "If you can train 4 times per week, I recommend you do it. It is very good for improving technique."

How would one change the 3 day program into a 4 day program?
Would you simply take some lifts from each of the 3 days and slot them into a 4th day? (Same amount of lifts per week just over 4 days)
Or would you just add a 4th day with extra lifts? (more lifts per week overall)

Additionally, is it recommended to do any GPP on off days other than a recovery swim? (e.g. prowler, running, walking, etc)

Thanks.


The fourth day would be deadlifts and bench. It should be a light day. So you could make that bench something easier like incline benches and dips. The other days would remain the same. Take a look at the four day programming here:

http://sheiko-program.ru/forum/index.php?topic=9.0

Also see the weekly patterns here:

http://sheiko-program.ru/forum/index.php?topic=10.0

Notice in table 10 you can keep the same percentage distribution and scale the volume up and down. When adding a fourth day you may want to adjust the overall volume.

Boris recommends rest on rest days. The volume of these programs alone should provide adequate conditioning. (Boris is going to go over these so he may correct me if I'm wrong.)

Title: Re: 3 Day Program
Post by: Robert Frederick on June 06, 2014, 07:28:55 AM
another question... no row, chin up or pull ups?  ???

I'm guessing you are concerned about balance across the shoulders to keep them healthy. From what I've seen a big source of shoulder problems isn't a lack of pulling but instead issues with bench form. That said, you can swap out benches for pulling where it makes sense.
Title: Re: 3 Day Program
Post by: ipsumlorem on June 06, 2014, 11:38:39 AM
Another maybe silly question:

deadlift up to knees - Is it a full competition deadlift with a pause at knee level?

deadlift from boxes - Is it meant as a deficit deadlift or as a deadlift with elevated bar?

I know these questions led to debates in the internet about how they were meant.
Title: Re: 3 Day Program
Post by: Russian Power on June 06, 2014, 11:58:33 AM
Another maybe silly question:

deadlift up to knees - Is it a full competition deadlift with a pause at knee level?

deadlift from boxes - Is it meant as a deficit deadlift or as a deadlift with elevated bar?

I know these questions led to debates in the internet about how they were meant.
There are few translations of these exercises from Russian into English. This is because Sheiko's programs were translated by different people at different times.
Deadlift up to knees = deadlift to knees. It is not full movement. You just pull to knees, pause for 1-2 sec and put the barbell down.
Deadlift from boxes = deadlift off boxes/blocks. The barbell is higher than feet. Bar can be lower or higher than knees.
Title: Re: 3 Day Program
Post by: Pimptasty on June 06, 2014, 04:51:57 PM
I know it completely butchers the program, but I've always had success by switching Wednesday's benching with clean and strict press.
Title: Re: 3 Day Program
Post by: Roadblock on June 06, 2014, 05:04:45 PM
Sheiko mentioned "If you can train 4 times per week, I recommend you do it. It is very good for improving technique."

How would one change the 3 day program into a 4 day program?
Would you simply take some lifts from each of the 3 days and slot them into a 4th day? (Same amount of lifts per week just over 4 days)
Or would you just add a 4th day with extra lifts? (more lifts per week overall)

Additionally, is it recommended to do any GPP on off days other than a recovery swim? (e.g. prowler, running, walking, etc)

Thanks.


The fourth day would be deadlifts and bench. It should be a light day. So you could make that bench something easier like incline benches and dips. The other days would remain the same. Take a look at the four day programming here:

[url]http://sheiko-program.ru/forum/index.php?topic=9.0[/url]

Also see the weekly patterns here:

[url]http://sheiko-program.ru/forum/index.php?topic=10.0[/url]

Notice in table 10 you can keep the same percentage distribution and scale the volume up and down. When adding a fourth day you may want to adjust the overall volume.

Boris recommends rest on rest days. The volume of these programs alone should provide adequate conditioning. (Boris is going to go over these so he may correct me if I'm wrong.)


EXACTLY what I was looking for. Thanks a lot for your help and for starting this forum.

RB
Title: Re: 3 Day Program
Post by: devilyenko on June 06, 2014, 06:54:48 PM
If I wanted to change the second of the same exercise, let's say squats to pause squats for the 2nd squat movement, how would I adjust the intensity and volume to account for the new movement? i.e. Pause squats relatively use less weight than regular squats making the weekly volume, intensity, and ave. Weight lifted less.

Thoughts?

Title: Re: 3 Day Program
Post by: Bench Polkov on June 06, 2014, 07:43:13 PM
If I wanted to change the second of the same exercise, let's say squats to pause squats for the 2nd squat movement, how would I adjust the intensity and volume to account for the new movement? i.e. Pause squats relatively use less weight than regular squats making the weekly volume, intensity, and ave. Weight lifted less.

Thoughts?

I think this would differ depending on individual strengths but I would suggest at 10% weight drop to start off with. Leave the volume the same. The weight might be less but the comparative intensity would be similar due to it being a harder lift.
Title: Re: 3 Day Program
Post by: BuccioniPL on June 06, 2014, 11:46:48 PM
another question... no row, chin up or pull ups?  ???

Assistance depends on your weak points and it must be inserted according to that. You can do chin up when you train lat muscles. You can also insert rows. Normally assistance should be in a 4-8 reps range with a good buffer. Execution must be slow without jerking, main aim is to "assist" muscles.
Title: Re: 3 Day Program
Post by: devilyenko on June 07, 2014, 06:35:52 AM
If I wanted to change the second of the same exercise, let's say squats to pause squats for the 2nd squat movement, how would I adjust the intensity and volume to account for the new movement? i.e. Pause squats relatively use less weight than regular squats making the weekly volume, intensity, and ave. Weight lifted less.

Thoughts?

I think this would differ depending on individual strengths but I would suggest at 10% weight drop to start off with. Leave the volume the same. The weight might be less but the comparative intensity would be similar due to it being a harder lift.

What if I have established my 1RM to the exercise that I am going to sub in? Sounds okay to just plug it in right?

Title: Re: 3 Day Program
Post by: Robert Frederick on June 07, 2014, 09:42:10 AM
That's a good question. There are a lot of factors to consider. I'll make sure Boris sees this.
Title: Re: 3 Day Program
Post by: Boris Sheiko on June 07, 2014, 01:29:19 PM
If you want to change competition squat to pause squat (pause at the bottom) and save number of lifts and reps you should decrease intensity by 10% if it was written in the program 80%. If 75%, then decrease by 5%.
Title: Re: 3 Day Program
Post by: Robert Frederick on June 07, 2014, 01:53:50 PM
Ah okay. I understand why to do it this way now. Lower and higher intensity lifts scale differently. Let's take a look at an example. Suppose you squat 100kg and pause squat 90kg.

                  Squat    w/Pause    -5/10% method
100%         100kg       90kg           
80%            80kg        72kg           70kg
75%            75kg        67.5kg        70kg   

So you wind up not doing any work sets below 70% of your max squat.
Title: Re: 3 Day Program
Post by: Tyrwing on June 07, 2014, 02:24:54 PM
Regarding the squat ladders on the same percentage (Ex: W.1 #31), if I am not mistaken, I think I have read somewhere that there is a specific rest-time for those sets?

Something along the lines of 1-1-1-2-2-2min between the sets.
Title: Re: 3 Day Program
Post by: devilyenko on June 07, 2014, 04:19:26 PM
Ah okay. I understand why to do it this way now. Lower and higher intensity lifts scale differently. Let's take a look at an example. Suppose you squat 100kg and pause squat 90kg.

                  Squat    w/Pause    -5/10% method
100%         100kg       90kg           
80%            80kg        72kg           70kg
75%            75kg        67.5kg        70kg   

So you wind up not doing any work sets below 70% of your max squat.

Thank you Boris and Robert.

On another note, I have personally found that I would be better suited to doing full deadlift variations 100% of the time. Whatever I can get off the ground, I lock out 99% of the time in competition. Instead of doing block/rack pulls, would I be okay to apply the -5/10% and do competition deads instead? i.e -10% if 90%, -5% if 85%

                  Rack Pulls  Reg Deads  -10/5% method
100%         100kg       90kg           
90%            90kg        81kg           80kg
85%            85kg        76.5kg        80kg

This time I'm never going below 80% off my max. However, I'm not so sure if this is too taxing since even though block pull use higher weight, they are relatively "easier."   Maybe I should use -15/10% instead?

Thank you in advance.
Title: Re: 3 Day Program
Post by: Pimptasty on June 07, 2014, 06:35:23 PM
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?

Title: Re: 3 Day Program
Post by: Robert Frederick on June 07, 2014, 07:11:30 PM
Thank you Boris and Robert.

On another note, I have personally found that I would be better suited to doing full deadlift variations 100% of the time. Whatever I can get off the ground, I lock out 99% of the time in competition. Instead of doing block/rack pulls, would I be okay to apply the -5/10% and do competition deads instead? i.e -10% if 90%, -5% if 85%

                  Rack Pulls  Reg Deads  -10/5% method
100%         100kg       90kg           
90%            90kg        81kg           80kg
85%            85kg        76.5kg        80kg

This time I'm never going below 80% off my max. However, I'm not so sure if this is too taxing since even though block pull use higher weight, they are relatively "easier."   Maybe I should use -15/10% instead?

Thank you in advance.


You could follow one of these schemes instead (but not the extra stress versions of bench and squat):

http://sheiko-program.ru/forum/index.php?topic=6.0

The 5/10% method is more suitable for moving from the competition lifts to variations and not the other way around. Suppose you move from the bench to board press for example. Instead of 80-85% sets you could add 10% or 5% and wind up doing board presses with 90% of your max bench.   
Title: Re: 3 Day Program
Post by: Robert Frederick on June 07, 2014, 07:41:57 PM
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?

I think one of the reasons to break up the lift, besides perfecting simpler derivatives one at a time, is to lower the overall stress from deadlifting twice a session.
Title: Re: 3 Day Program
Post by: BuccioniPL on June 08, 2014, 12:50:05 AM
Has Boris ever done what he does with DLs and break either bench or squat down into two separate movements like with the DLs to knees and rack pulls?

I think one of the reasons to break up the lift, besides perfecting simpler derivatives one at a time, is to lower the overall stress from deadlifting twice a session.

Agree.
Title: Re: 3 Day Program
Post by: Tyrwing on June 08, 2014, 05:01:02 PM
Regarding the squat ladders on the same percentage (Ex: W.1 #31), if I am not mistaken, I think I have read somewhere that there is a specific rest-time for those sets?

Something along the lines of 1-1-1-2-2-2min between the sets.

Bump?
Title: Re: 3 Day Program
Post by: Robert Frederick on June 08, 2014, 06:10:58 PM
I'm going to let Boris answer this one. It's in his inbox.
Title: Re: 3 Day Program
Post by: Boris Sheiko on June 09, 2014, 09:34:58 AM
The comment about rest periods is not mine. I did not see them in the spreadsheet.

It is absolutely clear that the more reps you do the more rest you will need. For those sets no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up (not in a pyramid) you can rest 8-10 minutes.
Title: Re: 3 Day Program
Post by: dimitris on June 09, 2014, 11:36:20 AM
I think the misconception was caused due to a note in the original word file from the idris site. The note in Russian was
Quote
на 70% делается семь подходов, сначало в каждом подходе прибавляете количество раз, после 8 раз, убавляюте.
It was loosely (badly?) translated and everybody believed that you must take small rests until the set with 8 reps.
Title: Re: 3 Day Program
Post by: Tyrwing on June 09, 2014, 12:54:59 PM
The comment about rest periods is not mine. I did not see them in the spreadsheet.

It is absolutely clear that the more reps you do the more rest you will need. For those sets no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up (not in a pyramid) you can rest 8-10 minutes.

That clears it our, thanks coach!
Title: Re: 3 Day Program
Post by: DRY on June 10, 2014, 05:40:02 PM
I'm going to let Boris answer this one. It's in his inbox.

Robert do you have any basic recommendations to change this cycle to focus more on bringing up the deadlift?  I feel that my squat makes progress regardless of what I do but my deadlift ruins my chances of being competitive.  256 sq/250 deadlift raw and 330sq/262.5 deadlift in equipment.  I would really like to focus on my deadlift for the next 6 months or so but no training of my own design has worked
Title: Re: 3 Day Program
Post by: Robert Frederick on June 10, 2014, 05:44:19 PM
I'm going to let Boris answer this one. It's in his inbox.

Robert do you have any basic recommendations to change this cycle to focus more on bringing up the deadlift?  I feel that my squat makes progress regardless of what I do but my deadlift ruins my chances of being competitive.  256 sq/250 deadlift raw and 330sq/262.5 deadlift in equipment.  I would really like to focus on my deadlift for the next 6 months or so but no training of my own design has worked

What have you tried? Lets get that out of the way first.
Title: Re: 3 Day Program
Post by: DRY on June 10, 2014, 05:53:16 PM
Quote

What have you tried? Lets get that out of the way first.

The most commonly approach I have is to do some work with the competition lift on Wednesday (say on average, 5 sets of 3 with 72.5%) then do a second lift which would be either pause at knee, against light bands, or off of blocks.  This would usually be another 15 total reps divided up based on the exercise.  For against bands, it might be 3 sets of 5 with 66% of max bar weight.  Then a 3rd exercise that is very light such as stiff leg deadlift with 100kg. 

Lately I have tried to add in more competition deadlifts on Fridays, and have tried both doing between 5 and 10 singles with ~90% or doing as light as 15 total reps at under 70%. 

I pull sumo.  Here is my best successful competition deadlift
http://youtu.be/Ktsbk0_P8p0?t=2m6s
Here is my most recent competition deadlifts
http://youtu.be/SLBQl8tyNW8?t=3m16s

I know I am not built well to deadlift, short arms and narrow hips, but I feel as though nobody is built so poorly that they squat 330 and can only pull 262.5.  I have to be able to get upto at least 275 without excuses
Title: Re: 3 Day Program
Post by: Robert Frederick on June 10, 2014, 06:44:17 PM
I think the single best thing to do would be to add another day and move your Friday deadlifts to Saturday if that's possible. Are you doing both squats and deadlifts on Friday? You've also got a long way to lift the bar until it reaches your knees. Getting really strong in the first half probably wouldn't be a bad idea.

If it were me I'd try some deficit deadlifts up to the knees, pauses at and below the knees, deadlifts with chains, and deadlifts from below the knees with slow eccentrics. I'd do those at around ~80%, whatever gives you decent bar speed. These will still feel like more that 80% anyway but the absolute stress will be lower. That might let you do more and recover from it better than doing full deadlifts at 90%.
Title: Re: 3 Day Program
Post by: DRY on June 10, 2014, 06:57:48 PM
I think the single best thing to do would be to add another day and move your Friday deadlifts to Saturday if that's possible. Are you doing both squats and deadlifts on Friday? You've also got a long way to lift the bar until it reaches your knees. Getting really strong in the first half probably wouldn't be a bad idea.

If it were me I'd try some deficit deadlifts up to the knees, pauses at and below the knees, deadlifts with chains, and deadlifts from below the knees with slow eccentrics. I'd do those at around ~80%, whatever gives you decent bar speed. These will still feel like more that 80% anyway but the absolute stress will be lower. That might let you do more and recover from it better than doing full deadlifts at 90%.
Currently yes they are the same day.  I have a smaller squatting load on Fridays because of this.  I do all 3 in competition order on Fridays.  I could move it to Saturday but being married and the gym doesn't open until 11am makes it inconvenient.  I think that is the next logical step though.  After moving in a few weeks hopefully my situation will be easier.  I'll give these exercises a shot.  I will say that it is very difficult for me to do deficit deadlifts.  I have big issues doing 3 reps with 70%, and am fairly sure I would fail 80%.  My back position just has to be too bad in order to get down to the bar.  Thanks for your help!
Title: Re: 3 Day Program
Post by: Robert Frederick on June 10, 2014, 07:12:03 PM
Scratch the deficit deadlift if it puts you in a bad position. That would probably hurt more than help.
Title: Re: 3 Day Program
Post by: DRY on June 10, 2014, 07:24:44 PM
Scratch the deficit deadlift if it puts you in a bad position. That would probably hurt more than help.
What would be best to replace it with?  Most focus on the top half (blocks, bands, chains).  Pausing at the knee and slower deadlifts?
Title: Re: 3 Day Program
Post by: Robert Frederick on June 10, 2014, 08:24:35 PM
Check out Belyaev's deadlift here.

http://www.youtube.com/watch?v=dnO_sS0I374

It's almost at his knees just after he breaks it off the floor and his legs are already in a powerful position. You've got about 4 more inches to pull until you get into that position. So getting stronger in this range should help. You could do a 2 second pause below the knees (maybe just below the top of your socks), before continuing up. Maybe do this one first then some slow eccentrics off blocks for the second round of deadlifts. Also, I like to do more ~70% stuff one week and more ~80% stuff the next week. 
Title: Re: 3 Day Program
Post by: DRY on June 10, 2014, 09:14:58 PM
Check out Belyaev's deadlift here.

[url]http://www.youtube.com/watch?v=dnO_sS0I374[/url]

It's almost at his knees just after he breaks it off the floor and his legs are already in a powerful position. You've got about 4 more inches to pull until you get into that position. So getting stronger in this range should help. You could do a 2 second pause below the knees (maybe just below the top of your socks), before continuing up. Maybe do this one first then some slow eccentrics off blocks for the second round of deadlifts. Also, I like to do more ~70% stuff one week and more ~80% stuff the next week.
Is there any way to fix this?  Or is it just the length of my bones?
Title: Re: 3 Day Program
Post by: DRY on June 11, 2014, 05:21:47 PM
Dave, looking at your video it strike me that your knees are locking out very late in the lift, as if you are finishing the lift with your legs. Looking at the video Robert posted of Belyaev's lift you can see he locks his knees before he is fully upright. He finishes the lift not by locking his knees but by thrusting his hips.

You're familiar with Alex's channel of course but this video (https://www.youtube.com/watch?v=EwjAGDLH_GM) demonstrate the knees and hips locking as two distinct movements well, particularly Hsieh and Danilov.

 Thoughts?
I have tried working on that lately.  It seems to me that I can't really start forcing my knees more until the bar passes them, and I am 90% locked out at that time anyways though.  I have been trying however to emulate Pozdeev's head position and knee/back timing lately
Title: Re: 3 Day Program
Post by: Robert Frederick on June 11, 2014, 07:14:24 PM
Is there any way to fix this?  Or is it just the length of my bones?

Longer bones. Standing wide with your knees turned out brings your hips closer to your knees (when viewed from the side) and simulates a shorter femur. So there's that. As for below your knees, your can try to compensate by getting stronger specifically in that range. Pauses will help that. Also the chains should help you accelerate the bar. Combining a little extra strength at the bottom with acceleration should get that bar up there.
Title: Re: 3 Day Program
Post by: BirkirkaraBarbell on June 12, 2014, 12:38:21 AM
Thanks for your kind reply Robert
We previously were presented with a 29-30-31-32 model which some described as a Preparation (29), Accumulation (30), Transmutation (31), Realisation/Peaking (32) scenario.  In fact a number of lifters described 32 as too much of too little when performing it after 8 weeks of moderate training (eg. 29-37-32 or 37-37-32).  However it made sense to be performed at the end of 16 weeks of work, especially after the high volume/moderate intensity 30 and medium volume/medium to high intensity 31. 
However we are now presented with a model which suggests that 30 and 31 produce the same result and are solely interchangeable according to the bodyweight of the lifter and that the cycle should be 12 weeks long rather than 16.  Also the peaking cycle remains a four weeker, whether the whole cycle is 12 or 16 weeks long.
I understand that coaches learn and gain experience, and learn what works best overtime.  Less warm up sets is one of the changes from the original templates to the present day ones.
can anybody who is in touch with the man himself explain the concept behind these 12 and 16 week model changes?

Your source of info is suspect. 29, 30, 31, 32, and 37 come from a variety of different sources. They do not constitute a training program, as designed by Sheiko. 37 and 32 came from one book for example and were presented in that book as single examples of a prep and comp period, respectively. Boris intentionally presented only samples and not complete training programs because he didn't want the book to be too long. Somewhere else, someone has given these programs their own interpretation. That's not necessarily bad though. You are supposed to be making them work for you. For example, here you have 2 different programs for different people. Everyone has different needs.
Title: Re: 3 Day Program
Post by: Boris Sheiko on June 12, 2014, 01:08:13 PM
For rest periods, if you do - Squat 50% 5х1set, 60% 5х1set, 70% (2+4+6+8+7+5+3) reps

I recommend for 70% the following:
2reps - rest 3min,
4reps - rest 3min,
6reps- rest 5min,
8reps- rest 5-6min,
7reps- rest 5-6min,
5reps- rest 5-6 min,
3reps- rest 3-4 min.

Do not forget that the heavier you are the longer recovery you need.
Title: Re: 3 Day Program
Post by: bepi on June 13, 2014, 07:26:13 PM
What if one trains and competes raw?
Does one have to up the % a little bit, maybe especially in the squat?
Title: Re: 3 Day Program
Post by: Bench Polkov on June 13, 2014, 09:19:56 PM
What if one trains and competes raw?
Does one have to up the % a little bit, maybe especially in the squat?

No.
Title: Re: 3 Day Program
Post by: bepi on June 14, 2014, 04:53:09 PM
Another Yes/No question. Adapting this program for women: any changes in intensity needed?
Title: Re: 3 Day Program
Post by: Pimptasty on June 14, 2014, 06:19:45 PM
Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.
Title: Re: 3 Day Program
Post by: Bench Polkov on June 14, 2014, 06:32:44 PM
Another Yes/No question. Adapting this program for women: any changes in intensity needed?

I've never had a problem with any of my female lifters on the numbered sheiko cycles so I doubt that there would be any changes required. The only noticeable difference in recommended intensities and volume would be between heavy and lighter lifters.
Title: Re: 3 Day Program
Post by: Maurizio on June 14, 2014, 08:25:11 PM
Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

what changes you've made?
Title: Re: 3 Day Program
Post by: Pimptasty on June 14, 2014, 09:09:57 PM
Boris, you should give your program more credit. While it clearly is a PLing program, I've successfully used it for BBing and strongman with just a few changes to the program. I never was able to elicit significant hypertrophy until I tried Sheiko. The sheer volume of the program is great for size.

I'm not sure what your thought on hypertrophy are, but I know that Zatsiorsky implies that heavy lifting is great for hypertrophy.

what changes you've made?
Depends on what you're talking about. For strongman, I used axle bars for most of my training, added farmer walks to my M and F sessions, did Atlas stones as DL accessory, and did OHP on Wednesdays instead of bench. Leaving out an entire bench session is obviously a huge change, but I feel as though a strong OHP ALWAYS translates to a strong bench anyways. But the squat and DL still maintain their integrity.

For BBing, I added in more isolation work and did some high-rep drop sets on training days (like doing a set of 20-rep squats after my last set, for example).
Title: Re: 3 Day Program
Post by: maimed on June 15, 2014, 02:30:08 PM
My girlfriend is currently running #37 after a cycle of #29. She is handling it fine so far and her squats are just becoming ridiculous! All the practise have made them look textbook perfect and her strength is rising like crazy!! Have to get her into a meet soon, she will lift 100kg @ 48kg no doubt!
Title: Re: 3 Day Program
Post by: JJ on June 15, 2014, 09:47:32 PM
I have the sheiko android app , I seen my best gains using #37 b2 , it is brutal but I added 15 kg to my squat using it , I then moved to 30,31,32 but from now on I'm going to stay on #37b2 and not change until I am peaking for a meet I will use 32 or the last 2 weeks of 32.

Few questions

I compete raw , would it be suffice to add in chains for second round of squats ?

It has me squatting and benching twice on a Monday usually.

Add in pause squats with chains? Add in a few heavier doubles on bench and remove a few lighter sets ?
Title: Re: 3 Day Program
Post by: gp on June 17, 2014, 03:02:37 AM
Suppose there aren't exactly 12 weeks between planned competitions. What modifications or extra preparatory weeks might one do if there are 11 weeks available or 14 weeks?

Eg I did a test a week ago then took a week off. I now have 14 weeks until the next comp. What I do the next 2 weeks?
Title: Re: 3 Day Program
Post by: brickonwheels on June 19, 2014, 06:14:53 PM
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?
Title: Re: 3 Day Program
Post by: Simo74 on June 19, 2014, 06:39:20 PM
Hello,
I found two minor errors inside the 80+ version. ;)

Sheet #31

cell S124: =I126 instead of =I125
cell V151: formula =SUM(V106:V150) has not been inserted

Simone

 

Title: Re: 3 Day Program
Post by: Robert Frederick on June 19, 2014, 07:07:54 PM
Hello,
I found two minor errors inside the 80+ version. ;)

Sheet #31

cell S124: =I126 instead of =I125
cell V151: formula =SUM(V106:V150) has not been inserted

Simone

You are correct. Thanks for double checking those.
Title: Re: 3 Day Program
Post by: EN85 on June 19, 2014, 08:10:11 PM
Guys, how would you work around this problem; I can start my new cycle next monday, "sadly" in the 7th week i'm leaving for 10 days of vacation. Would you guys just run the first 5 weeks and after that the last 2? or are there better suggestions for a 6 week block?
Title: Re: 3 Day Program
Post by: DRY on June 19, 2014, 09:39:36 PM
Do the first five weeks.... come back and restart from week one. Do not worry, it'll be fine.
Title: Re: 3 Day Program
Post by: EN85 on June 19, 2014, 11:07:01 PM
Do the first five weeks.... come back and restart from week one. Do not worry, it'll be fine.

Yeah, I was thinking about something like that myself. Just bump the lb lifts with 5 kilo and the bench with 2,5 and restart the entire cyle.

For BBing, I added in more isolation work and did some high-rep drop sets on training days (like doing a set of 20-rep squats after my last set, for example).

I'm a bodybuilding noob, but wouldnt it be an idea to bump up the reps on the second time you do a movement in training? Let's say you've got a sq-bp-sq workout that calls for 4x2 80% in the first squat part  and 3x2 75% in the second, you could change the second part to 3x8-10 @ 60%? If this would work you could also use it to get to a higher weightclass with the least ammount of bodyfat increase.
Title: Re: 3 Day Program
Post by: gp on June 20, 2014, 03:55:22 AM
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?

You seem to be using #37 like it is 5/3/1 or a similar undulating linear periodisation template. The way you've been doing it is not really how the program was intended to work within a longer training plan. #37 is just a 4 week preparatory block to be used as part of a larger periodised program.

The progress comes through skill development and by stressing the lifter through the preparatory period (#29, #30, #31 and #37 are all examples of prep cycles) by undulating training volume, then allowing the lifter to peak using a comp/peaking cycle (eg #32). You use the same 1RM throughout the entire 3 month program.

Progress doesn't come from increasing poundage in a linear fashion, ie fixed increments every 4 weeks.  Although that has clearly worked for you in the past, it is not sustainable.

If you manage to increase your 1RM in the skills test in the first week of #32 or at the competition/test at the end of #32, you use that 1RM the next time you run the cycle.

It has been suggested that if you find the prep cycle too easy, you are better off increasing volume (more sets, more training days) rather than adding poundage, as this will allow better skill development and reduce the risk of injury.
Title: Re: 3 Day Program
Post by: gp on June 20, 2014, 04:00:13 AM
Suppose there aren't exactly 12 weeks between planned competitions. What modifications or extra preparatory weeks might one do if there are 11 weeks available or 14 weeks?

Eg I did a test a week ago then took a week off. I now have 14 weeks until the next comp. What I do the next 2 weeks?

Anyone got some suggestions on the above?

This week I returned to training and I am doing the final week of #37, as this seemed to have a good balance of volume/intensity and I didn't want to lose any conditioning.

Next week, I was thinking of simply doing week 1, before starting the 12 week cycle, meaning I do week 1 twice in a row.

Ie for 14 weeks, it would go:
1. Wk 4 of 37
2. Wk 1 of 37
3. Wk 1 of 37
4. Wk 2 of 37
5. Wk 3 of 37
6. Wk 4 of 37
7. Wk 1 of 31
8. Wk 2 of 31
9. Wk 3 of 31
10. Wk 4 of 31
11. Wk 1 of 32
12. Wk 2 of 32
13. Wk 3 of 32
14. Wk 4 of 32 - comp

Or should I do something with reduced volume these first 2 extra weeks?
Title: Re: 3 Day Program
Post by: SuperSonic440 on June 20, 2014, 06:32:52 AM
Hey I'm looking at the Sheiko for over 80kg spreadsheet and was wondering if these are some of the recommended accessory exercises.

Chest Muscle - Dumbbell Fly
Abs - Cable Crunch
Lat Muscle - Lat pulldown
Triceps - Tricep Pushdown
Delts - Lateral Raises

Thanks!

 
Title: Re: 3 Day Program
Post by: BuccioniPL on June 20, 2014, 07:18:32 PM
Hey I'm looking at the Sheiko for over 80kg spreadsheet and was wondering if these are some of the recommended accessory exercises.

Chest Muscle - Dumbbell Fly
Abs - Cable Crunch
Lat Muscle - Lat pulldown
Triceps - Tricep Pushdown
Delts - Lateral Raises

Thanks!

 

Sound reasonable! I make more or less the same. Sometimes skull crashes for triceps.
Title: Re: 3 Day Program
Post by: brickonwheels on June 20, 2014, 08:09:31 PM
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?

You seem to be using #37 like it is 5/3/1 or a similar undulating linear periodisation template. The way you've been doing it is not really how the program was intended to work within a longer training plan. #37 is just a 4 week preparatory block to be used as part of a larger periodised program.

The progress comes through skill development and by stressing the lifter through the preparatory period (#29, #30, #31 and #37 are all examples of prep cycles) by undulating training volume, then allowing the lifter to peak using a comp/peaking cycle (eg #32). You use the same 1RM throughout the entire 3 month program.

Progress doesn't come from increasing poundage in a linear fashion, ie fixed increments every 4 weeks.  Although that has clearly worked for you in the past, it is not sustainable.

If you manage to increase your 1RM in the skills test in the first week of #32 or at the competition/test at the end of #32, you use that 1RM the next time you run the cycle.

It has been suggested that if you find the prep cycle too easy, you are better off increasing volume (more sets, more training days) rather than adding poundage, as this will allow better skill development and reduce the risk of injury.

Would it suffice to run #37 then #31, then the first maxing part of #32 before starting over?  This would still have me maxing every two and a half months which seems rather often.
Title: Re: 3 Day Program
Post by: Bench Polkov on June 20, 2014, 08:32:36 PM
Suppose there aren't exactly 12 weeks between planned competitions. What modifications or extra preparatory weeks might one do if there are 11 weeks available or 14 weeks?

Eg I did a test a week ago then took a week off. I now have 14 weeks until the next comp. What I do the next 2 weeks?

Anyone got some suggestions on the above?

If you have a 12 week plan but there are more than 12 weeks I usually just pick the harder 2 week section of the cycle and repeat that, but I'm a sucker for punishment. If its shorter than 12 I usually cut the first week (as its often the easiest) or a week out of the comp cycle as I've run a lot of 3 week tapers quite successfully.

This week I returned to training and I am doing the final week of #37, as this seemed to have a good balance of volume/intensity and I didn't want to lose any conditioning.

Next week, I was thinking of simply doing week 1, before starting the 12 week cycle, meaning I do week 1 twice in a row.

Ie for 14 weeks, it would go:
1. Wk 4 of 37
2. Wk 1 of 37
3. Wk 1 of 37
4. Wk 2 of 37
5. Wk 3 of 37
6. Wk 4 of 37
7. Wk 1 of 31
8. Wk 2 of 31
9. Wk 3 of 31
10. Wk 4 of 31
11. Wk 1 of 32
12. Wk 2 of 32
13. Wk 3 of 32
14. Wk 4 of 32 - comp

Or should I do something with reduced volume these first 2 extra weeks?
Title: Re: 3 Day Program
Post by: Bench Polkov on June 20, 2014, 08:39:23 PM
First post so forgive all the questions.

I have been running the common form of #37 for over a year now with very good results.  Typically, I will run it consecutively, adding 5-10 pounds per month to each lift.  With this new three month program outline, I'm unsure of how to progress.  Should poundage be added between cycles, or only at the end?  Additionally, what if I don't plan on maxing as often as would be called for in the 3 month plan?  Can I just bounce between #37 and #31 for as long as I want?

You seem to be using #37 like it is 5/3/1 or a similar undulating linear periodisation template. The way you've been doing it is not really how the program was intended to work within a longer training plan. #37 is just a 4 week preparatory block to be used as part of a larger periodised program.

The progress comes through skill development and by stressing the lifter through the preparatory period (#29, #30, #31 and #37 are all examples of prep cycles) by undulating training volume, then allowing the lifter to peak using a comp/peaking cycle (eg #32). You use the same 1RM throughout the entire 3 month program.

Progress doesn't come from increasing poundage in a linear fashion, ie fixed increments every 4 weeks.  Although that has clearly worked for you in the past, it is not sustainable.

If you manage to increase your 1RM in the skills test in the first week of #32 or at the competition/test at the end of #32, you use that 1RM the next time you run the cycle.

It has been suggested that if you find the prep cycle too easy, you are better off increasing volume (more sets, more training days) rather than adding poundage, as this will allow better skill development and reduce the risk of injury.

Would it suffice to run #37 then #31, then the first maxing part of #32 before starting over?  This would still have me maxing every two and a half months which seems rather often.

If you have a while between meets why not repeat the prep cycles without the comp cycle and see how you respond. Maybe run #37, #37, #31 and possibly increase the volume slightly in the 2nd run of #37 by adding a few extra sets per week.
Title: Re: 3 Day Program
Post by: gp on June 21, 2014, 01:20:07 PM
If you have a 12 week plan but there are more than 12 weeks I usually just pick the harder 2 week section of the cycle and repeat that, but I'm a sucker for punishment. If its shorter than 12 I usually cut the first week (as its often the easiest) or a week out of the comp cycle as I've run a lot of 3 week tapers quite successfully.

Excellent.  Thanks.  I think I will repeat week 1 to make up the remaining 13 weeks. Doing week 4 as the 1st week after a break was hard.
Title: Re: 3 Day Program
Post by: sdc on June 24, 2014, 02:29:16 PM
For rest periods, if you do - Squat 50% 5х1set, 60% 5х1set, 70% (2+4+6+8+7+5+3) reps

I recommend for 70% the following:
2reps - rest 3min,
4reps - rest 3min,
6reps- rest 5min,
8reps- rest 5-6min,
7reps- rest 5-6min,
5reps- rest 5-6 min,
3reps- rest 3-4 min.

Do not forget that the heavier you are the longer recovery you need.

I've been using pretty short rest periods (1-2 minutes) for squats out of habit since I previously did not have as much time to lift. The weights are still based off my programmed max.

Would it be better to rest longer and autoregulate using higher weights?

I guess I'm asking if lower rest sets would have the same adaptation as higher weights. And if I do increase the weights how to do I determine what weights to use? Bar speed? Rate of perceived exertion?
Title: Re: 3 Day Program
Post by: Robert Frederick on June 25, 2014, 03:19:04 PM
I've been using pretty short rest periods (1-2 minutes) for squats out of habit since I previously did not have as much time to lift. The weights are still based off my programmed max.

Would it be better to rest longer and autoregulate using higher weights?

I guess I'm asking if lower rest sets would have the same adaptation as higher weights. And if I do increase the weights how to do I determine what weights to use? Bar speed? Rate of perceived exertion?

I think a good guiding rule is to ask if your technique will improve or not by doing something. If it will likely improve, do it. So would using shorter rest times improve technique? Probably not. Would using higher weights improve technique? Possibly if used properly. Form issues usually start showing up around 85%. You could briefly use heavy weights as a way to get a closer look at what you need to work on, then bring it back down where you can develop better bar speed and also pick some special exercises to work on what you discovered.
Title: Re: 3 Day Program
Post by: FreakGoHome on June 27, 2014, 08:23:09 AM
I'm making my own edit of the +80kg spreadsheet to correct some errors, provide further breakdown and make some stylistic adjustments. In the process I found a meaningful error. Volume calculations page has the Squat NLs of Week 1 of #31 listed as 87 when it should read 79. The calculation in the hidden columns on the #31 slide for that "2,4,6,7,5,3" set at 70% is incorrect. It lists the NLs as 35 when the 27.
Title: Re: 3 Day Program
Post by: Robert Frederick on June 27, 2014, 09:26:47 AM
I'm making my own edit of the +80kg spreadsheet to correct some errors, provide further breakdown and make some stylistic adjustments. In the process I found a meaningful error. Volume calculations page has the Squat NLs of Week 1 of #31 listed as 87 when it should read 79. The calculation in the hidden columns on the #31 slide for that "2,4,6,7,5,3" set at 70% is incorrect. It lists the NLs as 35 when the 27.

Thanks for proof reading it. The link in the first post now points to the fixed version.

Want to post yours? Some people might like what you've done.
Title: Re: 3 Day Program
Post by: FreakGoHome on June 28, 2014, 01:07:50 PM
Robert, I'm having trouble understanding why certain values have been calculated for and/or plotted on the volume calculations pages of the uploaded templates.

For example, why bother calculating and plotting "Avg Wt." ie. average bar weight. What does this help demonstrate? Wouldn't a more helpful and logical value to put in its place be volume ie. tonnage. Surely this is a more useful value than average bar weight. Similarly we calculate volume and NLs in columns adjacent to one another in all the # sheets but only introduce calculations for average weight on the volume calcs page.

Likewise, why do we calculate and plot the distribution of total weekly NLs between each of the competition lifts and not the distribution of total competition lift NLs between weeks? Once again, surely this data would be more valuable.

Still working on my spreadsheet. I'm not very familiar with excel so I'm learning as I go.
Title: Re: 3 Day Program
Post by: Robert Frederick on June 28, 2014, 02:43:03 PM
Robert, I'm having trouble understanding why certain values have been calculated for and/or plotted on the volume calculations pages of the uploaded templates.

For example, why bother calculating and plotting "Avg Wt." ie. average bar weight. What does this help demonstrate? Wouldn't a more helpful and logical value to put in it's place be volume ie. tonnage. Surely this is a more useful value than average bar weight. Similarly we calculate volume and NLs in columns adjacent to one another in all the # sheets but only introduce calculations for average weight on the volume calcs page.

Likewise, why do we calculate and plot the distribution of total weekly NLs between each of the competition lifts and not the distribution of total competition lift NLs between weeks? Once again, surely this data would be more valuable.

Still working on my spreadsheet. I'm not very familiar with excel so I'm learning as I go.

Average weight lifted (AWL) is a measure of the absolute intensity while the number of lifts (NL) is a measure of volume.

Absolute Intensity vs. Relative Intensity
Most people are more familiar with relative intensity, i.e. 90% 1RM. Tracking this number won't show you your progression in strength as the absolute intensity does. As you get stronger the average weight goes up. It also won't tell you if your workout was 10 sets of deadlifts at 90% or 10 sets of wrist curls at 90%. So using the average weight lifted has a few advantages over relative intensity.

Number of Lifts vs. Tonnage
The number of lifts is a more objective assessment of the volume of loading than the tonnage. To see why consider two people that lift 100 tons in one month. One person lifted an average weight of 70kg and the other 110kg. So the first person did 1,429 lifts and the second did 909 lifts. Looking at these numbers you can get an idea about their qualification levels, weight class and age.

The problem with AWL is that it doesn't tell you anything about what the lifters did to reach an average weight of 70kg. Did they do straight sets of 70kg or did they do sets of 55, 65, 75, and 85? This is where the breakdown into relative intensity zones becomes useful. From week to week your AWL will remain fairly steady until you start using more weight. But looking at the distribution of lifts in the different zones tells you how the loading changes from week to week. One week you might have a higher emphasis on 70-79% and the next you may have more 80-89%.

Why do the breakdown for individual lifts instead of total lifts? So you can see that there is a rational distribution of volume among the lifts, the same way that the intensity zones let you see a rational distribution of intensity within the lifts. You could have your bench and squat varying nicely from week to week while your deadlift is the same old thing. You'd never see that in the total.
Title: Re: 3 Day Program
Post by: FreakGoHome on June 30, 2014, 03:11:11 PM
Comparing the -80kg and +80kg templates I notice some discrepancy in the assistance work*. In the -80kg templates it mostly consists of flys, good mornings, lunges and ab work. In the new +80kg templates we see lat and delt work added, hyperextensions brought into rotation with good mornings and so on. Any ideas as to why the changes have been made?

Any rules by which this assistance work is prescribed? For example, standing good mornings, seated good mornings and hyperextensions all form part of the rotation for a "slot". Similar story with french presses, dips and "triceps" all being rotations for another slot. My guess would be that the variations allow for modulation of stress. A hyperextension is less stressful than a seated good morning which is less stressful than a standing good morning. However that still doesn't answer the question of how the slots are determined, how their stress is distributed across the cycle and how reps and sets are chosen.

Anyone interested in giving some suggestions?

*Is it really "assistance work"? What would be the more correct term? Accessory? Developmental? Additional? GPP?
Title: Re: 3 Day Program
Post by: Robert Frederick on June 30, 2014, 04:37:20 PM
Comparing the -80kg and +80kg templates I notice some discrepancy in the assistance work*. In the -80kg templates it mostly consists of flys, good mornings, lunges and ab work. In the new +80kg templates we see lat and delt work added, hyperextensions brought into rotation with good mornings and so on. Any ideas as to why the changes have been made?

Any rules by which this assistance work is prescribed? For example, standing good mornings, seated good mornings and hyperextensions all form part of the rotation for a "slot". Similar story with french presses, dips and "triceps" all being rotations for another slot. My guess would be that the variations allow for modulation of stress. A hyperextension is less stressful than a seated good morning which is less stressful than a standing good morning. However that still doesn't answer the question of how the slots are determined, how their stress is distributed across the cycle and how reps and sets are chosen.

Anyone interested in giving some suggestions?

*Is it really "assistance work"? What would be the more correct term? Accessory? Developmental? Additional? GPP?

Remember that these are universal programs. They are just examples really. Were Boris to write an individual program he'd observe your lifts in action then prescribe some exercises to correct technical faults and other exercises to strengthen weak muscles. In the two example programs he's showing you how they can differ for two people.

In making your own changes to the program that's the same thing you should be doing. What are your technical faults? What is causing them and what will fix them? Are any particular muscles showing lack of development? If so, target them with specific exercises. Since the additional lifts are directly related to your main lifts, you're already working the involved muscles. You're just adding a little extra on top so there's no need to blast them into oblivion with drop sets and all that.

I believe the definitions of lifts used here are SPP and GPP where the former refers to competition lifts and their variants while the latter refers to the additional lifts.
Title: Re: 3 Day Program
Post by: Bench Polkov on July 01, 2014, 04:53:55 AM
I posted about program customisation on reddit here: http://www.reddit.com/r/weightroom/comments/20q7nt/sheiko_program_building_and_customisation/ (http://www.reddit.com/r/weightroom/comments/20q7nt/sheiko_program_building_and_customisation/)

I believe these were translations or interpretations of information from Boris's first book although I may be wrong.
Title: Re: 3 Day Program
Post by: Robert Frederick on July 01, 2014, 06:28:14 AM
I posted about program customisation on reddit here: [url]http://www.reddit.com/r/weightroom/comments/20q7nt/sheiko_program_building_and_customisation/[/url] ([url]http://www.reddit.com/r/weightroom/comments/20q7nt/sheiko_program_building_and_customisation/[/url])

I believe these were translations or interpretations of information from Boris's first book although I may be wrong.


That looks good. It would probably make a good tread, especially if we got into how one supplementary lift fixed a specific problem for example. 
Title: Re: 3 Day Program
Post by: Stephen Wokanick on July 06, 2014, 04:59:58 AM
Is it recommended for a trainee new to high volume training to start with a smaller percentage of their maxes at first?

For example, if I were to use #37, #30 then #32 as recommended for lifters under 80kg, would I plug something like 85-90% of my maxes into Excel? When I finish the 12 week cycle would I then start it over with my actual competition maxes?
Title: Re: 3 Day Program
Post by: Robert Frederick on July 06, 2014, 05:18:29 AM
Is it recommended for a trainee new to high volume training to start with a smaller percentage of their maxes at first?

For example, if I were to use #37, #30 then #32 as recommended for lifters under 80kg, would I plug something like 85-90% of my maxes into Excel? When I finish the 12 week cycle would I then start it over with my actual competition maxes?

No, instead you could build up with the lower volume program first. But always use your real maxes.
Title: Re: 3 Day Program
Post by: Stephen Wokanick on July 06, 2014, 07:27:15 AM
Is it recommended for a trainee new to high volume training to start with a smaller percentage of their maxes at first?

For example, if I were to use #37, #30 then #32 as recommended for lifters under 80kg, would I plug something like 85-90% of my maxes into Excel? When I finish the 12 week cycle would I then start it over with my actual competition maxes?

No, instead you could build up with the lower volume program first. But always use your real maxes.

By lower volume program do you mean #37?
Title: Re: 3 Day Program
Post by: EN85 on July 06, 2014, 12:39:18 PM
Is it recommended for a trainee new to high volume training to start with a smaller percentage of their maxes at first?

For example, if I were to use #37, #30 then #32 as recommended for lifters under 80kg, would I plug something like 85-90% of my maxes into Excel? When I finish the 12 week cycle would I then start it over with my actual competition maxes?

No, instead you could build up with the lower volume program first. But always use your real maxes.

By lower volume program do you mean #37?

He probably means the program for lifters under 80 kilo.

Guys, i'm wondering; when the program says "delts" does this mean easy stuff like side raises/rear delt raises or overhead presses?
Title: Re: 3 Day Program
Post by: Robert Frederick on July 06, 2014, 03:54:49 PM
The over 80kg program is the lower volume version.

Delts just means anything for the shoulders. You decide what would be best for them. I like overhead presses and face pulls personally.
Title: Re: 3 Day Program
Post by: JJ on July 06, 2014, 11:40:32 PM
I can't open the over 80kg either, tried going to tinyupload.com and trying from there too but no luck.

Any ideas ?
Title: Re: 3 Day Program
Post by: Stephen Wokanick on July 07, 2014, 06:29:07 AM
The over 80kg program is the lower volume version.

Delts just means anything for the shoulders. You decide what would be best for them. I like overhead presses and face pulls personally.

OK, so over 80kg for noobs to high volume. Are these sequences only appropriate for meet preperation or can they be run indefinitely while increasing training maxes after the completion of every 12 weeks?
Title: Re: 3 Day Program
Post by: Maurizio on July 07, 2014, 12:57:37 PM
I think that no program work forever..
Title: Re: 3 Day Program
Post by: Robert Frederick on July 07, 2014, 03:12:26 PM
The over 80kg program is the lower volume version.

Delts just means anything for the shoulders. You decide what would be best for them. I like overhead presses and face pulls personally.

OK, so over 80kg for noobs to high volume. Are these sequences only appropriate for meet preperation or can they be run indefinitely while increasing training maxes after the completion of every 12 weeks?

You can run them back to back. After your first time through you'll have a good idea what you could do to make it work better for you. So even though you are repeating the program it's not necessarily the same program.
Title: Re: 3 Day Program
Post by: fastsportstraining on July 08, 2014, 06:38:26 AM
were can i download these programs ?
Title: Re: 3 Day Program
Post by: Bench Polkov on July 08, 2014, 10:42:41 AM
were can i download these programs ?

On page 1
Title: Re: 3 Day Program
Post by: Taedoju on July 09, 2014, 12:50:42 AM
can i add GPP saturday??
Title: Re: 3 Day Program
Post by: Robert Frederick on July 09, 2014, 05:16:14 PM
can i add GPP saturday??

Sure. Try it and see how it goes.
Title: Re: 3 Day Program
Post by: Stephen Wokanick on July 10, 2014, 07:28:41 AM
I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?
Title: Re: 3 Day Program
Post by: Bench Polkov on July 10, 2014, 08:55:12 AM
I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?
Title: Re: 3 Day Program
Post by: BuccioniPL on July 10, 2014, 12:23:11 PM
I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

Indeed I often do double squat or bench or deadlift in the same session. Never splitted them at all.
Title: Re: 3 Day Program
Post by: Stephen Wokanick on July 10, 2014, 07:06:49 PM
I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

I don't remember the sources but forums and interviews. It was said that the reason for the exercise s being repeated meant that they were meant to be split up in multiple sessions throughout the day. Especially for stronger lifters using much heavier weights. I'll look for the sources. Most likely someone voicing their own opinion.
Title: Re: 3 Day Program
Post by: Bench Polkov on July 10, 2014, 07:23:47 PM
I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

I don't remember the sources but forums and interviews. It was said that the reason for the exercise s being repeated meant that they were meant to be split up in multiple sessions throughout the day. Especially for stronger lifters using much heavier weights. I'll look for the sources. Most likely someone voicing their own opinion.

Yeah sounds like someone with NFI what they're talking about.
Title: Re: 3 Day Program
Post by: hallenbeck on July 12, 2014, 10:44:51 AM
I have been doing the over 80kg 3 day program and feeling great so far. My question is how many prep cycles can I run back to back? I have a competition 20 weeks away and I was planning to run the modified #37 and modified #31 twice and finish off with #32. Is that too many prep cycles or is that ok?

Thanks.
Title: Re: 3 Day Program
Post by: Robert Frederick on July 12, 2014, 02:23:22 PM
I have been doing the over 80kg 3 day program and feeling great so far. My question is how many prep cycles can I run back to back? I have a competition 20 weeks away and I was planning to run the modified #37 and modified #31 twice and finish off with #32. Is that too many prep cycles or is that ok?

Thanks.

I would run through #37v2 and #31 then do the first week only of #32v2 with the skills test. Then take your new maxes and start over, going all the way through the second time.
Title: Re: 3 Day Program
Post by: Taedoju on July 15, 2014, 03:45:48 PM
To be sure: im in 1st Class (550 total/98kg bdw) so i should do 3 day program - when i will total more i can move to 4 days ?
Title: Re: 3 Day Program
Post by: Tyrwing on July 15, 2014, 04:02:27 PM
To be sure: im in 1st Class (550 total/98kg bdw) so i should do 3 day program - when i will total more i can move to 4 days ?

The new 4-day program applies to 1st Class lifters as well now. :)
Title: Re: 3 Day Program
Post by: JP on July 24, 2014, 11:32:28 AM
I've been doing this 3 Day Program for 4 weeks now, so the first cycle is done after this week. However, this week I found out that I'm going to attend a meet in 12 weeks. So now I'm asking is my best option just to start the program again from the beginning next week? In other words, I would end up doing 37v2, 37v2, 31, 32v2.

On the other hand, I begun to think that maybe I should do the 4 Day Program, since I think I'm more CMS lifter than class 1 lifter as my total is around 610-630 @ 93kg. But how would that work as it lasts for 16 weeks and I only have 12 weeks before the competition. Can I just drop the first cycle and do the last three to make it 12 weeks? I would gladly do more work if it suits my progress better.

Help is very welcome. Thanks everyone for your insight!
Title: Re: 3 Day Program
Post by: ado gruzza on August 03, 2014, 01:09:49 PM
In my opinion and experience, every lifters should train at least 4 days a week for most of the time.
Three days workout are longer and good for very young lifter at the beginning of their exeperience.
Title: Re: 3 Day Program
Post by: NorthernLifter on August 08, 2014, 08:02:08 AM
Thanks for sharing this approach.

For #32 on week 1 with the skills test, how much effort should be put into the 100%-105%?  Should this be a really hard all-out one rep max where you wouldn't be able to do any more than that, or should it just be high enough to give you a good idea for what to shoot for at the meet (i.e. maybe you could add 5-10kg if you really went for it)?
Title: Re: 3 Day Program
Post by: Lax on August 10, 2014, 06:41:15 PM
I started doing this routine on monday and everything feels great so far except for the bench. I feel the percentages are way too low for me, i could easily do like 5x5 with 80-85%. I understand that the point in this kind of routines are not high intensity but high volume but i was still wondering if i should up the weights/percentages in the bench a little? If so, how much?
Title: Re: 3 Day Program
Post by: Maurizio on August 10, 2014, 06:49:16 PM
review your 1rm or your technique in the bench press  ;)
Title: Re: 3 Day Program
Post by: Lax on August 10, 2014, 06:59:27 PM
My technique is fine and i know exactly what my 1rm is. The thing is i have been training more bodybuilding style in the past so i guess my CNS is used to doing more reps at high percentages.
Title: Re: 3 Day Program
Post by: Maurizio on August 10, 2014, 07:08:49 PM
post a video of your bench so let's see where the problem is, do the 'touch and go' or 1 second pause?
Title: Re: 3 Day Program
Post by: Lax on August 10, 2014, 07:43:08 PM
I pause every rep. I can videotape my next bench workout but the problem isn't my form, its that the workouts feel too light. Then again hard to say after only one week, maybe the fatigue will cumulate...
Title: Re: 3 Day Program
Post by: Maurizio on August 10, 2014, 08:12:40 PM
what's your bw? and your bench max?
Title: Re: 3 Day Program
Post by: Lax on August 10, 2014, 08:20:16 PM
I weigh 102kg/225lbs and paused bench max 165kg/363lbs
Title: Re: 3 Day Program
Post by: JJ on August 10, 2014, 09:35:32 PM
If it feels too light IME I would add 5kg to your max but no more, as you still want to pause it, and be explosive off the chest, the speed and volume all contribute to getting stronger, even with 5kg added to my max it feels lightish but I then pause each rep longer than you would get in a competition, adding too much on and making them grinding reps is counter productive in my opinion but we are all different. :)
Title: Re: 3 Day Program
Post by: JJ on August 10, 2014, 09:37:18 PM
I weigh 102kg/225lbs and paused bench max 165kg/363lbs

strong press there!
Title: Re: 3 Day Program
Post by: gp on August 13, 2014, 03:20:14 AM
Just wanted to check something on the over 80kg program.  In the comp cycle #32v2, Friday of week 2 has squats working up to 80%x3x6, 85%x1x2, 80%x2x2.  This is a lot of volume - more than the same day in the original #32 template. Is this correct? Seems like a hard day at this point of the cycle. Or is it balanced out by the lower volume in the 2 weeks leading up to the comp?
Title: Re: 3 Day Program
Post by: Robert Frederick on August 13, 2014, 03:12:08 PM
Just wanted to check something on the over 80kg program.  In the comp cycle #32v2, Friday of week 2 has squats working up to 80%x3x6, 85%x1x2, 80%x2x2.  This is a lot of volume - more than the same day in the original #32 template. Is this correct? Seems like a hard day at this point of the cycle. Or is it balanced out by the lower volume in the 2 weeks leading up to the comp?

Good catch. That 6 should be a 3.

80%x3x3
85%x1x2
80%x2x2

Title: Re: 3 Day Program
Post by: gp on August 14, 2014, 04:23:41 AM
Just wanted to check something on the over 80kg program.  In the comp cycle #32v2, Friday of week 2 has squats working up to 80%x3x6, 85%x1x2, 80%x2x2.  This is a lot of volume - more than the same day in the original #32 template. Is this correct? Seems like a hard day at this point of the cycle. Or is it balanced out by the lower volume in the 2 weeks leading up to the comp?

Good catch. That 6 should be a 3.

80%x3x3
85%x1x2
80%x2x2

Excellent, thanks! That would have been a very tough session.
Title: Re: 3 Day Program
Post by: WeakDane on August 15, 2014, 08:24:55 PM
About a year ago I suffered from a mild form of a herniated disc (called begnning hernation of a disc in danish, not too sure about the translation) due to poor deadlift form on a max attempt at 171kg
.
My training has been more focused on bodybuilding since then, so that my spine would not be under such pressure for a while.

Now I'm looking to get back in to PL, but I don't want to risk this injury reoccuring, so I'd prefer to train deadlifts at a lower intensity.

How would you adjust to this? Increase volume and keep intensity lower or?

Just to be clear, my chiropractor says I can lift as long as it doesn't hurt.

Also I'm not fond of the idea of maxing out on DL in order to calculate my work set weights. Would it maybe be preferrable to substitute deadlift related work in this program with the work in beginners program?
Title: Re: 3 Day Program
Post by: NorthernLifter on August 16, 2014, 08:17:28 AM
In the experience of those doing this 3-day program, how long is it typically taking you to complete a given workout?  I'm looking at trying it and want to budget time in my schedule.
Title: Re: 3 Day Program
Post by: gp on August 18, 2014, 05:42:02 AM
It depends on the workout, the program and whether raw or equipped.  The over 80kg program has fewer lifts and fewer double squat days. For me, doing the over 80kg program raw, it takes anywhere from 1.5-3 hours, but on average, around 2 hours.  I superset the accessory work at the end and I keep breaks short (usually no more than 2.5 minutes, unless it's a really hard set).
Title: Re: 3 Day Program
Post by: NorthernLifter on August 18, 2014, 07:19:59 AM
I am just a bit under 80kg, but I am also 40 years old.  I may just do the routine for over 80kg to even things out.

Thanks for the response gp.
Title: Re: 3 Day Program
Post by: Robert Frederick on August 18, 2014, 10:34:26 AM
I am just a bit under 80kg, but I am also 40 years old.  I may just do the routine for over 80kg to even things out.

Thanks for the response gp.


That's a logical thing to do and what Boris would recommend.

http://sheiko-program.ru/forum/index.php?topic=311.0 (http://sheiko-program.ru/forum/index.php?topic=311.0)

See point #5.
Title: Re: 3 Day Program
Post by: Theseus26 on August 20, 2014, 05:11:15 PM
I went through the thread and read about how to adapt this to a 4-month period, so if I'm correct, it should be 37-37-30-32.

After reading the yearly planning thread, I had assumed that the amount of volume should wave. If we follow 37-30-32, the volume is decreasing after each cycle whereas in the yearly planning thread, the second prep month is more volume. But is #30's bench volume much less because the number of lifts in the 80%-89% range is increased a lot?
Title: Re: 3 Day Program
Post by: Robert Frederick on August 21, 2014, 06:03:50 PM
I put that yearly plan example in there. I wanted to show that there is a ramp up from the beginning. If you look at the charts in #37 and #32 you can see the initial ramp up and weekly waving. But just looking at the total lifts in each doesn't really let you see that. So of the two options go with the actual implementation.

So can you do 37-37-30-32? Sure. You can modify the first block to include some initial prep work, i.e. maybe a little more variety in the lifts. Cut back to the basics in 37 and 30, then peak with 32.
Title: Re: 3 Day Program
Post by: Sheiko37 on August 27, 2014, 03:40:48 AM
If you weigh over 80kg but don't have a great total, would it be a good idea to use the under 80kg program?
Title: Re: 3 Day Program
Post by: Robert Frederick on August 27, 2014, 07:18:26 AM
If you weigh over 80kg but don't have a great total, would it be a good idea to use the under 80kg program?

No one can tell you exactly what will be best for you before having tried anything. There are some generalities that have emerged over time to take some of the guess work out of things but ultimately you need to find out what's really best for you by putting things to the test. If you are an older lifter and/or large bodied you would probably do better with lower volume and vice versa if you are young and/or smaller. That's not always true though but it's a good starting point.

If you're new to all this start off with the over 80kg version first. Keep a training log and make note of how you feel about each exercise on each day. Volume and intensity wave all throughout the training cycle so you'll get to try out and compare low and high volumes. At the end of the program review your logs and refine your approach. That might mean more/less volume and probably different exercises. Rinse and repeat.
Title: Re: 3 Day Program
Post by: gp on August 29, 2014, 03:05:48 AM
I am part way through week 1 of the comp cycle for over 80kg lifters.  I have just done the squat/bench skills test. I hut a 100% squat with maybe 5kg left in the tank so I'm confident of hitting a PB at the comp but with bench I missed 98%. It wasn't technical error - definitely down on strength.

I am trying to figure out whether the poor bench result is from overreaching (and I will bounce back at the end of the comp cycle) or whether I am undertrained. This is my first time doing this lower volume version so it's hard to tell. I have found the program pretty manageable in terms of bench press.

Should I make any adjustments or just stick to it?

What are people's experience with skills tests in general?
Title: Re: 3 Day Program
Post by: gp on September 01, 2014, 02:58:46 AM
Just double checking another potential issue in 32v2.

Week 2 Day 3 has:

Deadlift
50% x 3 x 1
60% x 2 x 2
70% x 1 x 3
80% x 3 x 5

The 70% seems a little odd. 3 singles at 70% before the top sets? Should this be something like 1x1, 2x1 or 2x2?
Title: Re: 3 Day Program
Post by: Robert Frederick on September 01, 2014, 07:14:05 AM
Just double checking another potential issue in 32v2.

Week 2 Day 3 has:

Deadlift
50% x 3 x 1
60% x 2 x 2
70% x 1 x 3
80% x 3 x 5

The 70% seems a little odd. 3 singles at 70% before the top sets? Should this be something like 1x1, 2x1 or 2x2?

This one isn't so clearly a typo to me. This block is intentionally lower volume. The 70% sets will be easy but not the 80% sets. If anything the sets at 80% look a little high. But Boris likes the third week out to be the hardest one of the block so that actually is consistent. For the 70% sets, I'd say pick whichever feels right for you.
Title: Re: 3 Day Program
Post by: gp on September 03, 2014, 05:54:03 AM

This one isn't so clearly a typo to me. This block is intentionally lower volume. The 70% sets will be easy but not the 80% sets. If anything the sets at 80% look a little high. But Boris likes the third week out to be the hardest one of the block so that actually is consistent. For the 70% sets, I'd say pick whichever feels right for you.

After double checking I think you are right. The original 32 template had:

50% x 3 x 1
60% x 3 x 1
70% x 3 x 2
80% x 3 x 5

The over 80kg modified version reduces the volume and difficulty of the warm-up sets (less reps per set).
Title: Re: 3 Day Program
Post by: ipsumlorem on September 16, 2014, 01:21:04 PM
How would you introduce front Squats as a fix for excessive forward lean in the comp squat? 
My ideas so far:
replace the second squat once (or twice?) a week with a front squat - percentages taken from the 4day plan with the added front squats.
How many weeks should this be done?
Title: Re: 3 Day Program
Post by: Bench Polkov on September 16, 2014, 04:25:30 PM
How would you introduce front Squats as a fix for excessive forward lean in the comp squat? 
My ideas so far:
replace the second squat once (or twice?) a week with a front squat - percentages taken from the 4day plan with the added front squats.
How many weeks should this be done?

I'd add the front squats in once a week in the accumulation phase. You might want to try paused squats as well.
Title: Re: 3 Day Program
Post by: SUBZ on September 16, 2014, 05:25:56 PM
How would you introduce front Squats as a fix for excessive forward lean in the comp squat? 
My ideas so far:
replace the second squat once (or twice?) a week with a front squat - percentages taken from the 4day plan with the added front squats.
How many weeks should this be done?

I'd add the front squats in once a week in the accumulation phase. You might want to try paused squats as well.

Just so I also understand this. The accumulation phase. When is it the accumulation phase? :) Thanks
Title: Re: 3 Day Program
Post by: Bench Polkov on September 16, 2014, 05:36:16 PM
The first 4 weeks, #37.
Title: Re: 3 Day Program
Post by: ipsumlorem on September 16, 2014, 06:55:09 PM
Would you at paused squats AND front squats or just one of the two?

I would think that paused squats have more carryover to the comp squat but front squats would force me into a more upright position.
Title: Re: 3 Day Program
Post by: Varulvsnatt on September 20, 2014, 02:30:00 AM
Hi there! Thanks for the amazing info, I'm really learning a lot here.

BTW, I want to run this program, but I have a doubt. I'll start this monday the #37v2 routine, for over 80 kg.

Do I have to check my RM after I finish #37v2? Or should I stick with the first RM I used when I start #31?
Title: Re: 3 Day Program
Post by: Robert Frederick on September 20, 2014, 04:59:41 AM
Hi there! Thanks for the amazing info, I'm really learning a lot here.

BTW, I want to run this program, but I have a doubt. I'll start this monday the #37v2 routine, for over 80 kg.

Do I have to check my RM after I finish #37v2? Or should I stick with the first RM I used when I start #31?

Stick with it.
Title: Re: 3 Day Program
Post by: ericm on September 20, 2014, 11:23:13 PM
I apologize if this has already been asked. Do I add 6.25lb to my max after every 4 week cycle. It's something that I was told to do when starting sheiko a few months ago
Title: Re: 3 Day Program
Post by: Robert Frederick on September 21, 2014, 06:16:32 AM
I apologize if this has already been asked. Do I add 6.25lb to my max after every 4 week cycle. It's something that I was told to do when starting sheiko a few months ago

Don't just add weight because a certain amount of time has passed. Add weight when your maxes increase.
Title: Re: 3 Day Program
Post by: ipsumlorem on September 21, 2014, 04:01:51 PM
Just for clarification - in 2 weeks i will start my first time with the 3 day plan. My plan is to add one front squat session as the second squat slot and one squat w/ pause in the second squat slot for the first 4  weeks. Is this a wise thing to do? At max weights i tend to fall forward in the squat - and i would still have lots of reps in the comp style squat.

edit:  i realized that there is only one week in the first 4 where there are two double-squat sessions... my bad :D
Title: Re: 3 Day Program
Post by: ScottRhino on October 01, 2014, 04:34:39 AM
I need help! I'm doing the over 80kg and am on #31 week 2. I messed counting until the meet and just realized it. My meet is on October 25th. Should I skip the rest of #31 and start #32 to peak for the meet?  Thanks in advance!
Title: Re: 3 Day Program
Post by: Robert Frederick on October 01, 2014, 06:22:12 AM
I need help! I'm doing the over 80kg and am on #31 week 2. I messed counting until the meet and just realized it. My meet is on October 25th. Should I skip the rest of #31 and start #32 to peak for the meet?  Thanks in advance!

Yes, look at the comp day in #32 and count backwards from that day to find out where to start.
Title: Re: 3 Day Program
Post by: MarkS on November 01, 2014, 09:06:26 PM
Apologies if I missed this: running thru the 3 day over80k-  I'm starting week 1 of 32v2 this week.  If I hit over %100 on the test day- do I adjust the percentages to the new maxes for the rest of the cycle, or stick with the original numbers until the after the comp/mock comp day at the end of the cycle???

Thanks!
Title: Re: 3 Day Program
Post by: Robert Frederick on November 02, 2014, 05:59:22 AM
Apologies if I missed this: running thru the 3 day over80k-  I'm starting week 1 of 32v2 this week.  If I hit over %100 on the test day- do I adjust the percentages to the new maxes for the rest of the cycle, or stick with the original numbers until the after the comp/mock comp day at the end of the cycle???

Thanks!

If you have a real comp coming up stick with your original maxes. If you don't have one you can start using your latest maxes.
Title: Re: 3 Day Program
Post by: Blitzball on November 07, 2014, 12:34:20 PM
I apologize if this has already been asked.What is the point of maxing and attempting 105% at the 2nd week of the 3rd month?Isn't it going to stress you incredibly and risk injury 2 weeks out of the competition?
Title: Re: 3 Day Program
Post by: Robert Frederick on November 07, 2014, 06:34:04 PM
It's the 1st week of the last month. The point is to get an idea of what you should attempt at the nearing competition. Your new max at that point is probably between 100-105% of your starting max. Can't be sure exactly though. So put it to the test.
Title: Re: 3 Day Program
Post by: Blitzball on November 08, 2014, 02:56:10 PM
So if i achieve 100% and don't go for 105% should i aim like for 100% at the second attempt and use the third to break it?
Title: Re: 3 Day Program
Post by: Robert Frederick on November 08, 2014, 03:14:36 PM
So if i achieve 100% and don't go for 105% should i aim like for 100% at the second attempt and use the third to break it?

That's pretty much what I would do if I came away from the test day with 100%.
Title: Re: 3 Day Program
Post by: alexander_moura on November 15, 2014, 09:40:17 PM
Hello,
is it possible to add bands or chains in the bench press and deadlift in the 3 day program? If yes, how it could be done? Thanks in advance.
Title: Re: 3 Day Program
Post by: Robert Frederick on November 20, 2014, 04:40:02 PM
Hello,
is it possible to add bands or chains in the bench press and deadlift in the 3 day program? If yes, how it could be done? Thanks in advance.

You can add them anywhere you like. It makes most sense though where you see a version of the lift that is more similar instead of less similar. For example, don't use chains in place of incline benches. In place of close grip benches would make more sense. But that's just to keep the original structure. Matching it to your needs will always work better than forcing it to fit a pattern.
Title: Re: 3 Day Program
Post by: alexander_moura on November 20, 2014, 06:15:13 PM
Thanks a lot, Robert. I will be starting next monday the 4 day program. My squat improved during the 3 day program, but my deadlift not( in fact, I lost the 100% in the mock meet.)I really think I need much more volume in the deadlift ( 2 days a week), and more variation for the bench press.  :)
Title: Re: 3 Day Program
Post by: Botaferro on December 08, 2014, 02:24:41 PM
Hi.
Can I add a 4th day with assistance exercises (military press, arms, pull ups, etc.)?

Thanks. 
Title: Re: 3 Day Program
Post by: JenVeeKg on December 08, 2014, 10:58:26 PM
Hello! I recently ran the Sheiko program for my last competition. I have another competition coming up at the end of January and I have six weeks to prepare. I am a Class I lifter under 80 kg - should I do the last two weeks of #30 then #32? Thank you!
Title: Re: 3 Day Program
Post by: Robert Frederick on December 11, 2014, 07:15:02 AM
Hi.
Can I add a 4th day with assistance exercises (military press, arms, pull ups, etc.)?

Thanks.

I've done that before and felt okay doing so. The only problem I noticed was that training a certain muscle group only once per week left me sore for the next few days while I was doing my main workouts. That caused a little interference between the days.
Title: Re: 3 Day Program
Post by: Robert Frederick on December 11, 2014, 11:18:36 AM
Hello! I recently ran the Sheiko program for my last competition. I have another competition coming up at the end of January and I have six weeks to prepare. I am a Class I lifter under 80 kg - should I do the last two weeks of #30 then #32? Thank you!

I wouldn't do it like that. You need a few easier weeks after the competition. So that rules out going straight into #30. That leaves you with four weeks. You might not need the long taper in #32 either. So you could rearrange the weeks to give you a little more evenly distributed volume.
Title: Re: 3 Day Program
Post by: zeppelinthecat on December 19, 2014, 05:45:13 PM
Anyone else having trouble opening the spreadsheet on an android phone. Possibly cause it's an xlsx?
Title: Re: 3 Day Program
Post by: Trickwhiz on December 21, 2014, 09:16:22 AM
Where exactly is the program? I can't seem to find it
Title: Re: 3 Day Program
Post by: SUBZ on December 21, 2014, 10:59:24 AM
Where exactly is the program? I can't seem to find it

It's in the first post of this topic ;)
Title: Re: 3 Day Program
Post by: SUBZ on December 21, 2014, 11:01:59 AM
Anyone else having trouble opening the spreadsheet on an android phone. Possibly cause it's an xlsx?

I use my android and have no problems. I use WPS Office to open the files. It is a free app, so go download it ;)
Title: Re: 3 Day Program
Post by: zeppelinthecat on December 23, 2014, 04:11:19 PM
I tried that app on my Samsung g5, still didn't work.
Title: Re: 3 Day Program
Post by: Robert Frederick on December 24, 2014, 11:05:58 AM
An android version of Sheiko's app is coming soon.
Title: Re: 3 Day Program
Post by: LucasM on January 21, 2015, 01:14:05 PM
Just finished the test week of #32. Ended up getting 240/140/252.5 which was a 10kg/10kg/7.5kg increase. Very happy about this.

However, when performing the 100% single Deadlift before my 105% attempt, it moved slower and uglier than how it moved when I did it in competition. I must've left a little bit in the tank on my last competition day.

I believe I need more deadlift range of motion on my Wednesdays. In the past, my deadlift usually increased equally to my Squat and I never performed deadlift to knees or block pulls.

Is there a suggested way to implement the full deadlift a bit more frequently onto Wednesdays without interfering with the rest of the program?

I was considering moving onto CMS, but I truly believe that I still have some room to grow with the 3-day program.
Title: Re: 3 Day Program
Post by: Robert Frederick on January 21, 2015, 03:23:36 PM
If you don't need the partial range of motion work put something else more useful in those slots. Maybe you could do extended range of motion instead. Something like:

1) Deficit Deadlifts
3) Deadlifts w/chains

instead of

1) Deadlift up to knees
3) Deadlift from knees
Title: Re: 3 Day Program
Post by: LucasM on January 21, 2015, 03:24:45 PM
If you don't need the partial range of motion work put something else more useful in those slots. Maybe you could do extended range of motion instead. Something like:

1) Deficit Deadlifts
3) Deadlifts w/chains

instead of

1) Deadlift up to knees
3) Deadlift from knees

Thank you for the reply, Robert.

Would you keep the percentages the same, and 8-10kg of chain similar to how it is used in the CMS program? Cheers.
Title: Re: 3 Day Program
Post by: Robert Frederick on January 21, 2015, 04:07:47 PM
Yeah, I'd find how Boris programs deficits and chains in the CMS program and use those %, sets and reps. Those two would make a bit more strenuous combination than the partials combined. I'd do an easier variation the next week.
Title: Re: 3 Day Program
Post by: rashiqmuhaimen on February 10, 2015, 08:11:53 PM
where is the link to the file? can't seem to find it

Thanks in advance
Title: Re: 3 Day Program
Post by: Robert Frederick on February 11, 2015, 11:58:55 AM
First page of this thread.
Title: Re: 3 Day Program
Post by: MaximusGluteus on February 13, 2015, 09:49:26 AM
Thanks to Mr. Sheiko for his programming wisdom.

For those without excel, I've made a google spreadsheet version where the graphs work. I've made a few changes for legibility and made the axis consistent so the relationship in the graphs can be compared easier.
Actual workouts also have weights rounded to the nearest 5 for easy loading. I lift in pounds so maybe that's not ideal of those of you who use kilos.

Anyway, feel free to make a copy for your use.

https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing
Title: Re: 3 Day Program
Post by: Robert Frederick on February 14, 2015, 06:04:23 AM
Thanks to Mr. Sheiko for his programming wisdom.

For those without excel, I've made a google spreadsheet version where the graphs work. I've made a few changes for legibility and made the axis consistent so the relationship in the graphs can be compared easier.
Actual workouts also have weights rounded to the nearest 5 for easy loading. I lift in pounds so maybe that's not ideal of those of you who use kilos.

Anyway, feel free to make a copy for your use.

https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing

Nice work! I added that on the first page.
Title: Re: 3 Day Program
Post by: LucasM on March 08, 2015, 07:03:13 AM
I have a 20 week off season starting from July until my last planned competition in early December.

Was thinking of running 37 and 31 twice (16 weeks) then peaking with 32 (4 weeks).

After the first 8 weeks, I'll make some assumptions based off how the 8 weeks went and increase my maxes for the next 8 weeks. Obviously I'd be a bit conservative but the increases would be reasonable.

Would this be a good idea? Or is there a preferred way of running prep cycles within an extended time frame?

Current lifts are: 240/140/253 (252.5 rounded on the spreadsheet), 120kg class.

Thanks in advance for any help

I have been doing the over 80kg 3 day program and feeling great so far. My question is how many prep cycles can I run back to back? I have a competition 20 weeks away and I was planning to run the modified #37 and modified #31 twice and finish off with #32. Is that too many prep cycles or is that ok?

Thanks.

I would run through #37v2 and #31 then do the first week only of #32v2 with the skills test. Then take your new maxes and start over, going all the way through the second time.

Found my answer here, cheers
Title: Re: 3 Day Program
Post by: clay on March 16, 2015, 04:35:19 PM
Apologies if this has been answered. I did browse the thread but may have missed it.

For the over 80 kg, 3 day program, cycle #31, in week 3 day 1 for the squat it goes:

50% x 5 x 1
60% x 5 x 1
70% x 3, 7, 4, 6, 2 x 1

The 70% pyramid set equates to 22 reps, but cell G112 lists 35 (NL). I'm not sure which cell is incorrect: the pyramid numbers (D112) or the NL cell (G112)? I'm guessing the pyramid numbers are wrong because week 1 day 1 has a similar pyramid set with 70% and it's for a total of 27 reps. Knowing Sheiko likes weeks 1 & 3 to be the highest volume, and assuming more volume was meant for week 3, I'm guessing the pyramid numbers (cell D112) are off in week 3 day 1?

What needs to be corrected? Thanks.
Title: Re: 3 Day Program
Post by: Robert Frederick on March 17, 2015, 02:46:08 PM
Apologies if this has been answered. I did browse the thread but may have missed it.

For the over 80 kg, 3 day program, cycle #31, in week 3 day 1 for the squat it goes:

50% x 5 x 1
60% x 5 x 1
70% x 3, 7, 4, 6, 2 x 1

The 70% pyramid set equates to 22 reps, but cell G112 lists 35 (NL). I'm not sure which cell is incorrect: the pyramid numbers (D112) or the NL cell (G112)? I'm guessing the pyramid numbers are wrong because week 1 day 1 has a similar pyramid set with 70% and it's for a total of 27 reps. Knowing Sheiko likes weeks 1 & 3 to be the highest volume, and assuming more volume was meant for week 3, I'm guessing the pyramid numbers (cell D112) are off in week 3 day 1?

What needs to be corrected? Thanks.

Change G112 to 22. Sheiko doesn't want every volume day to be the same. Some are easier and others are harder.
Title: Re: 3 Day Program
Post by: clay on March 17, 2015, 03:40:53 PM
Thanks, mate. Appreciate the answer.
Title: Re: 3 Day Program
Post by: danime on March 31, 2015, 06:55:48 PM
I'm not sure if this has been covered anywhere else, but...

What is the reason for having a deadlift variation prior to regular deadlifts? This is when there's not two variations on the same day, of course. For squats you go heavy first, then lighter. Why not the same for deadlifts? Would it be too taxing to start with the heavier pulls and the variation acts as a warm-up?

Just curious, since I see most people on their own programs start with regular deads and do something like pause deads afterwards.
Title: Re: 3 Day Program
Post by: Robert Frederick on April 02, 2015, 02:59:32 PM
I'm not sure if this has been covered anywhere else, but...

What is the reason for having a deadlift variation prior to regular deadlifts? This is when there's not two variations on the same day, of course. For squats you go heavy first, then lighter. Why not the same for deadlifts? Would it be too taxing to start with the heavier pulls and the variation acts as a warm-up?

Just curious, since I see most people on their own programs start with regular deads and do something like pause deads afterwards.

The first one can be used for technique correction while the second is used to practice the full lift. It depends how they are set up of course as there are a few variations. You can also fatigue a weaker range first then finish off with greater stress for the more resistant range.
Title: Re: 3 Day Program
Post by: Penguinsaurus on April 06, 2015, 02:48:47 PM
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?
Title: Re: 3 Day Program
Post by: Bench Polkov on April 06, 2015, 05:41:47 PM
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?

Forget the week off for starters.

You have 2 options IMO.

1. Run the cycle as you said, possibly extending it by repeating 37, perform the skills test then restart the program.
2. Run an extended cycle for the whole 24 weeks such as 37, 37, 30, 30, 31, 32 and adjusting your maxes by feel (very gradually and carefully). I'm not sure how much Boris approves of this method but I know more than enough people who have done so successfully including myself (though not without a lot of pissing and moaning...).
2.
Title: Re: 3 Day Program
Post by: Penguinsaurus on April 06, 2015, 07:56:28 PM
Hello.
Right now I'm about 24 weeks(2 weeks into the training cycle) out of my next powerlifting meet and I'm running Sheiko 37 31 and the 1st week of 32 and a week off before the next training cycle(10 weeks in total).
After that I'm left with 16 weeks before the meet.
any ideas how I can I plan the sheiko cycles leading up to the meet?

Forget the week off for starters.

You have 2 options IMO.

1. Run the cycle as you said, possibly extending it by repeating 37, perform the skills test then restart the program.
2. Run an extended cycle for the whole 24 weeks such as 37, 37, 30, 30, 31, 32 and adjusting your maxes by feel (very gradually and carefully). I'm not sure how much Boris approves of this method but I know more than enough people who have done so successfully including myself (though not without a lot of pissing and moaning...).
2.

Thanks for the reply, I'll think about those two options.
And why to get rid of the week off\deload?
Is there an explanation for it?


edit 1:Also I have a friend who weighs about 90 kg and has a meet on December which is in about 38 weeks and he also wants to start running sheiko. what do you recommend for him?

edit 2:My friend decided to run a 37  31 32's 1st week, twice leaving him with 20 weeks left. then run an extended version of sheiko that would look like that 37 37 30 31 32 leading up to his meet.
or 37 37 31 31 32.
What do you think? is it okay?
Title: Re: 3 Day Program
Post by: goran1862 on April 22, 2015, 04:09:18 PM
Hy! It is my first post here so a little introduction.
Last year, year and a half I was running SS and texas method.
Now I switched to sheiko 3 day under 80( medium load on app)
Like it so far :)

Few questions:
1. Dont have any blocks for rackpulls ( dont have any chains eithe),  so what do do instead? Normal dl?

2. Can I throw in Pull ups and some variation of raises for shoulder? I dont think that will interfere with progress.

3. I build some muscle mass with Texas, will sheiko routinr continue rebuild mass? It is low rep sheme but it has a high frequency (specialy for chest)
Title: Re: 3 Day Program
Post by: Robert Frederick on April 23, 2015, 05:33:55 AM
1. You can use some spare plates in place of blocks.

2. Pull ups are good. Shoulder work is too. Go for it.

3. You will build mass as long as your caloric intake is sufficient.
Title: Re: 3 Day Program
Post by: goran1862 on April 23, 2015, 02:35:02 PM
Thought about plates, did that today.
Tnx for the answers
Title: Re: 3 Day Program
Post by: fusuy on April 23, 2015, 10:29:15 PM
Can i find the 1:1 version of the 3 day <80Kg program in the IOS App - or do i have to choose specific settings ?
Thanks
Title: Re: 3 Day Program
Post by: Robert Frederick on April 24, 2015, 03:26:34 AM
Can i find the 1:1 version of the 3 day <80Kg program in the IOS App - or do i have to choose specific settings ?
Thanks

It's the large load 3 day intermediate program.
Title: Re: 3 Day Program
Post by: Robert Frederick on April 27, 2015, 04:48:23 PM
Stick with what you're doing until the end. That way you'll be clear on the outcome and what you should do next. If you don't finish it you'll never really be sure.
Title: Re: 3 Day Program
Post by: Liftisgood on April 27, 2015, 06:03:12 PM
Stick with what you're doing until the end. That way you'll be clear on the outcome and what you should do next. If you don't finish it you'll never really be sure.

Good point, Thanks.
Appreciate all the work you and the others put into the forums here!
Title: Re: 3 Day Program
Post by: Martinax on May 01, 2015, 06:32:49 AM
Does anyone have problems with the diagrams under week 31? Mine doesn't work for squat and bench....
Title: Re: 3 Day Program
Post by: picc on May 29, 2015, 05:38:13 PM
For lifters over 80kg is down
Title: Re: 3 Day Program
Post by: TURBON on June 10, 2015, 10:02:26 AM
Hello everyone,
I’d like to get 3 day program for athlete under 80kg with front squats included, because I’ve got a problem with leaning forward while doing my squats. I didn’t find any of that in my app.

Title: Re: 3 Day Program
Post by: Liftisgood on June 20, 2015, 07:10:37 PM
Hello everyone,
I’d like to get 3 day program for athlete under 80kg with front squats included, because I’ve got a problem with leaning forward while doing my squats. I didn’t find any of that in my app.

There are spreadsheets here that you can modify rather than do it in the app which might take longer,

You could add it in on double squat sessions, for the first part, obviously you will need to reduce the percentages to account for front squats being more difficult.
Title: Re: 3 Day Program
Post by: Bench Polkov on June 21, 2015, 05:14:36 AM
Yeah as above, you can sub fronties in as your 2nd squat session. Or you could add it in as an assistance movement after deads (I've seen this on some of the elite cycles I think) but you would need to keep the weight down a bit then.
Title: Re: 3 Day Program
Post by: TURBON on July 01, 2015, 08:34:01 AM
Yeah as above, you can sub fronties in as your 2nd squat session. Or you could add it in as an assistance movement after deads (I've seen this on some of the elite cycles I think) but you would need to keep the weight down a bit then.

thanks
Title: Re: 3 Day Program
Post by: TURBON on July 01, 2015, 08:45:37 AM
Yeah as above, you can sub fronties in as your 2nd squat session. Or you could add it in as an assistance movement after deads (I've seen this on some of the elite cycles I think) but you would need to keep the weight down a bit then.

thanks

Yesterday I tried to do it after my deadlift instead of leg press, it was pretty good. Percentage wasn’t very high of course, but I felt rather good.
I would try it at the day of my double squats, but I’m not so strong how to manage with it.
When I should do it instead of my back squats, when I do my back squats at the level of 80%? How often?
Once a week, twice a month? Just in first month or for longer period?
Title: Re: 3 Day Program
Post by: TURBON on July 01, 2015, 09:00:11 AM
Hello everyone,
I’m in the last week of II period of intermediate medium load prep cycle (in the app) at the moment. Next week I’ll have my max’s test. I don’t hope a lot, because I had holyday for 6 days last week, and skipped one workout due to the same holyday. This week I feel a bit rusty.
But question is not about it.
My next competition will be just in the end of October (I hope so), so what I should do after my maxes?
1.   Follow competition cycle till the end? or
2.   After my maxes week start new period of preparation?
I think I would try large loads cycle.
Title: Re: 3 Day Program
Post by: uhbhu on July 29, 2015, 04:19:14 PM
Have recently started the 3day and have a few questions. May turn out a bit long winded.

1) I came from a bench programme where I benched 2x/week, working up from 6x2 + 2x3 to 8x3 over 2 weeks. Like:
W1D1: 6x2 + 2x3
W1D2: 4x2 + 4x3
W2D1: 2x2 + 6x3
W2D2: 8x3
I stopped when I had done 8x3 @ 130kg [also did 4x2 @ 135kg + 4x2 @ 130kg once for no good reason] but have not bothered to test my max. Looking over the programme it seems the difficulty to what I was doing would be around a 160kg 1rm, which .. seems to be very high in my eyes. The last few weeks of the programmes did not have the weights moving particularly fast, though they were moving [last rep often grindy], so I set my max to 155kg now. Reckon this is okay? I'm on W2D2 in #32v2 and so far it's very manageable.

2) How do I alter the programme if I'm not competing at the end of the cycle?

3) I also got a recommendation to convert it into a 4day if able (which I am) by redoing Wednesday bench on Saturday (as it's typically quite light) and redoing doing 1-2 work sets of the easier Wednesday deadlift session. Okay to continue like this?

4) Finally, my elbows are not fond of triceps isolations or push ups. Replaced the former with OHP, and the latter I don't really know the purpose of so no idea what to replace it with. Can I skip it entirely?
Title: Re: 3 Day Program
Post by: kevin.cann on July 30, 2015, 12:14:41 AM
1.  I alter the program in the offseason to include work to help weaknesses. This is when I will bust out the SSB, bands, chains , maybe pull conventional instead of sumo, and have some fun.  You could just cylcle back through with new maxes and mess around with volume.

2.  If it is working why change it?

3.  Many may disagree with me here, but I am not convinced that just because you do tricep extensions it will help bench lockout. My tricep work consists of board presses, floor press, and close grip bench. Mimics the movement. If it hurts do not do it

Numbers were mussed up, but the 155kg training max is fine. Westside guys used to use 90% of 1RM for their training max
Title: Re: 3 Day Program
Post by: uhbhu on July 31, 2015, 09:36:51 PM
Thanks for the reply, I'll just stick to what I'm doing for the most part then. Saw that the non-competing question was answered elsewhere on the forum as well (skip W2/W3 in #32). Decided to do deficit deadlifts on every D4 as well, think it addresses my weakpoints better than anything else.

Will see how it goes.
Title: Re: 3 Day Program
Post by: Martinax on October 01, 2015, 11:56:53 AM
Body weight before   93
*Maxes before 170/117.5/195--------
*Program - over/under 80kg  -----------over
*Did you modify it? yes/no---------------alot  spread out the exercises more so squat bench and deads all three days. Why? more effective of time cuz of family situation.
*Body weight after 93
*Maxes after 175/122.5/ deadlift test on friday... Still got more kilos in the squat and probebly in the bench to.
*Any other thoughts/feedback
just went to test day. starting over again cuz competition is far away. Also so I spread out the exercises just to save time. I rarely trained over one hour often under. didnt do much of assisant work.
Title: Re: 3 Day Program
Post by: goran1862 on October 05, 2015, 03:25:28 AM
Hy!
So my question is what to do after completing one cycle( preparation 1, 2 and competition) because it is exhausting to start all over right away!
Should you do deload?(and how) or some other routine for a while? (and which)
Title: Re: 3 Day Program
Post by: Kyle Grey on October 15, 2015, 04:53:03 PM
Hi I'm on the Intermediate programme ( medium load ) prep cycle 2 as is my custom I'm looking at my next workout week 3 , day 1 and for squats it calls for a rep sequence of 3 / 7 / 4/ 6 / 2 with my top weight 140 kg this seems a little odd is it drop sets or am I missing something ?
Title: Re: 3 Day Program
Post by: cheeker9 o on October 15, 2015, 09:24:52 PM
It's a latter, Don't worry :D
Title: Re: 3 Day Program
Post by: Kyle Grey on October 16, 2015, 01:14:38 PM
Sorry I don't understand, I'm scheduled for this workout tomorrow.
Could someone please explain. Thanks
Title: Re: 3 Day Program
Post by: Chreiz on October 16, 2015, 03:11:56 PM
They should be done at the same weight yes. 70% usually.
Title: Re: 3 Day Program
Post by: Zharoon on November 23, 2015, 12:00:51 PM
I find the training numbers a little too low, would anyone suggest upping my inputs by 4-8%?
Title: Re: 3 Day Program
Post by: ntaylor90 on January 26, 2016, 08:27:53 AM
Just started today with the Over 80kg (sitting around 84kg BW at the moment). Running it with 155/105/200. First workout was great. Physically demanding but nice in some ways. Looking forward to seeing the results over the next few months!
Title: Re: 3 Day Program
Post by: RussianBear on January 26, 2016, 02:09:26 PM
I find the training numbers a little too low, would anyone suggest upping my inputs by 4-8%?

If your input is correct, don't change it.
Title: Re: 3 Day Program
Post by: RussianBear on January 26, 2016, 02:13:47 PM
Just started today with the Over 80kg (sitting around 84kg BW at the moment). Running it with 155/105/200. First workout was great. Physically demanding but nice in some ways. Looking forward to seeing the results over the next few months!

Could definitely be interesting. It would be very nice if your posted your results  :)
Title: Re: 3 Day Program
Post by: Zon on January 31, 2016, 01:25:05 PM
In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...
Title: Re: 3 Day Program
Post by: RussianBear on January 31, 2016, 04:28:46 PM
In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...

Depends on a lot of things. How is your flexibility? Which body type do you have (long arms, short torso etc.)?
How elevated would you be standing?

I am sumo-puller as well. When I started pulling Sumo, I did not have the flexibility to main proper form doing deficit deadlift so I had to swap them. Normally you would be doing deficit deadlift with lower reps and lower loading than if with regular deadlifts which help you to easier maintain proper form.
Title: Re: 3 Day Program
Post by: Zon on January 31, 2016, 05:01:09 PM
In 4 weeks I will start with my first Sheiko cycle. I am sumo puller and in 3 days over 80 kgs there is deficit deadlift so should I just swap this with normal deadlift or something ? I am not sure if pulling deficit sumo is good idea. I know its stupid to modify my first cycle but I am still wondering...

Depends on a lot of things. How is your flexibility? Which body type do you have (long arms, short torso etc.)?
How elevated would you be standing?

I am sumo-puller as well. When I started pulling Sumo, I did not have the flexibility to main proper form doing deficit deadlift so I had to swap them. Normally you would be doing deficit deadlift with lower reps and lower loading than if with regular deadlifts which help you to easier maintain proper form.
I have short torso and longer legs, flexibility could be much better. I would be probably on 3 inch elevation.
Title: Re: 3 Day Program
Post by: RussianBear on January 31, 2016, 05:55:22 PM

I have short torso and longer legs, flexibility could be much better. I would be probably on 3 inch elevation.

Well - If you can pull from that elevation without sacrificing technique I would say go for it.
If not - try something that elevates you less.
Title: Re: 3 Day Program
Post by: JustinLeeL91 on February 14, 2016, 03:03:19 AM
Anybody else having trouble downloading the over 80kg program? When ever I try to open the file in excel it says the file is corrupted and can't be opened.
Title: Re: 3 Day Program
Post by: Zon on February 15, 2016, 01:58:11 AM
Anybody else having trouble downloading the over 80kg program? When ever I try to open the file in excel it says the file is corrupted and can't be opened.

I do on my android device, try it on diffrent device.
Title: Re: 3 Day Program
Post by: LucasM on February 15, 2016, 04:46:58 AM
Hi all,

Quick question about the programming. I've been running the 3 day programming without any alteration for nearly a year now. Slowly learning how the programming is put together and I'm even making small changes (within reason and without blowing the whole template of course).

One thought I've been considering is implementing some singles into the program. During the earlier stages of a comp prep (lets say 12 weeks), doing a single up to 90% after work sets. Maybe closer to the comp, doing a single up to 90% before the work sets (good speed without being fatigued to boost the confidence for comp day).

Any thoughts regarding this? I was thinking doing a Bench single every week and alternating between Squat and Deadlift every week. Cheers
Title: Re: 3 Day Program
Post by: cheeker9 o on February 15, 2016, 01:42:04 PM
You could use the over warming method.
Warm up to a fairy heavy Single before your work sets.
Title: Re: 3 Day Program
Post by: LucasM on February 15, 2016, 04:50:59 PM
You could use the over warming method.
Warm up to a fairy heavy Single before your work sets.

Good call, I was considering doing this closer to competition to get some heavy singles "fresh" and build some confidence with speed, whereas earlier in prep do them fatigued (i.e. after your worksets), but obviously at a lower %, ramping up over the prep cycle. Thoughts?
Title: Re: 3 Day Program
Post by: Bigtuna on March 08, 2016, 12:39:02 AM
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?
Title: Re: 3 Day Program
Post by: Liftisgood on March 10, 2016, 10:25:18 PM
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?

Yes, it's a mistake with the app on Android.

Mine was saying to do Goodmornings with 160kg when I have a 210kg squat, would have killed myself attempting to do that.
Title: Re: 3 Day Program
Post by: Bigtuna on March 10, 2016, 11:17:34 PM
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?

Yes, it's a mistake with the app on Android.

Mine was saying to do Goodmornings with 160kg when I have a 210kg squat, would have killed myself attempting to do that.

What did you do to fix it? Just guess?
Title: Re: 3 Day Program
Post by: Robert Frederick on March 13, 2016, 12:53:51 PM
Boris advises to use a moderate weight. If the exercise is too easy add 5kg the next time you do it.
Title: Re: 3 Day Program
Post by: Jmann96 on March 21, 2016, 03:35:15 AM
Should I be using my true max or should I lower it by 5-10 pounds? This will be my first time with any of Sheiko's training programs.

Also am I supposed to be changing my maxes between cycles? [37,31,32]
Title: Re: 3 Day Program
Post by: Liftisgood on April 16, 2016, 03:18:25 PM
Should I be using my true max or should I lower it by 5-10 pounds? This will be my first time with any of Sheiko's training programs.

Also am I supposed to be changing my maxes between cycles? [37,31,32]

You should use your true max, as long as it's still relevant, and not say 6 months ago.

You should keep your max inputs the same, I usually raise them after testing day, but there is also advice here that you can just raise them gradually by a smaller increment (a big jump might be too much at once), it's written in more detail in one of the sticky threads by Robert I believe.
Title: Re: 3 Day Program
Post by: quink92 on April 29, 2016, 01:18:19 PM
Guys, have any of you run this specific program back to back?
Is it a common to do so, or should I look into a different sequence and come back to it?
Title: Re: 3 Day Program
Post by: Liftisgood on May 14, 2016, 03:25:49 PM
Guys, have any of you run this specific program back to back?
Is it a common to do so, or should I look into a different sequence and come back to it?

Yes, it's normal to do it, if you find the program to easy then you can do one with higher volume next time.
Title: Re: 3 Day Program
Post by: imarvind on May 26, 2016, 08:56:54 AM
Hi guys, quick question on the 80+ program. This is my first time trying it and I was wondering how important is it to maintain the exercise sequence that is specified.

I mean, instead of doing Bench, Squat, Bench ; can I just finish all the bench work before moving on to the squats ?

I'm asking because my gym is kinda crowded and I don't want to be that guy who hogs all the equipment at once.

Thanks!

Title: Re: 3 Day Program
Post by: RussianBear on May 26, 2016, 09:36:15 AM
Hi guys, quick question on the 80+ program. This is my first time trying it and I was wondering how important is it to maintain the exercise sequence that is specified.

I mean, instead of doing Bench, Squat, Bench ; can I just finish all the bench work before moving on to the squats ?

I'm asking because my gym is kinda crowded and I don't want to be that guy who hogs all the equipment at once.

Thanks!

One reason for doing the split/double is to let your muscles rest so technique can optimized for next round. If you can do all sets without technique (significant) deterioration you could do it. Be aware that this is often not the case.
Title: Re: 3 Day Program
Post by: Jmkosiek on May 26, 2016, 10:24:38 PM
Hi, I can't find the answer to this anywhere, do you use your 100% 1rm to base percents off of, or 90%
Title: Re: 3 Day Program
Post by: RussianBear on May 27, 2016, 08:32:47 PM
Hi, I can't find the answer to this anywhere, do you use your 100% 1rm to base percents off of, or 90%

Usually 100% but it kind of depends on the situation. If you just had a skill test / competition and you were able to increase your lifts by 10% then Boris would favor a transition were you first increase your lift by 5% and then in next fase increase it by the last 5%.
Title: Re: 3 Day Program
Post by: Wilhod on June 08, 2016, 01:05:26 PM
Hi all

How you choose which program i pick from the app now that i have done #29-32?

Moderate or low volume or what?
Title: Re: 3 Day Program
Post by: Liftisgood on June 19, 2016, 11:53:15 PM
Hi all

How you choose which program i pick from the app now that i have done #29-32?

Moderate or low volume or what?

I would suggest moving to 4 day, small or medium load, you could also do 3 day large load if you felt the volume before was too easy, and if you don't have time to train 4 days/week.
Title: Re: 3 Day Program
Post by: p4f on August 07, 2016, 07:04:12 PM
Hello friends,

In the "3 day program over 80", there is only one day of Incline Bench Press during the whole program (37v2, week 1, the white slot). It seems to me that is just a slot left for a supplemental/developmental chest training, right? So, can it be or should it be used for Bench Press (not inclined)?

Thanks

(http://i.imgur.com/ZBckg2n.png)
Title: Re: 3 Day Program
Post by: mazax on August 18, 2016, 05:31:09 AM
Hello Robert,

I think I found a mistake in the app/excel.
Program over 80kg. #31 Week3 day3 Bench, last set calls for 80% 2x2 in the excel file while 85% 2x2 in the app. Not a big difference but... wondering which one is right.

Thanks Boris/Robert for this great program. My form is improving a lot. Looking forward for the test day in 2 weeks.

Title: Re: 3 Day Program
Post by: Robert Frederick on August 18, 2016, 04:43:58 PM
I think 85% 2x2 is the correct one.  8)
Title: Re: 3 Day Program
Post by: mazax on August 19, 2016, 02:23:06 AM
I think 85% 2x2 is the correct one.  8)

Thank you Robert.
I did that. In case of doubt the heavier LOL
85% 2x2
90% 2x1
85% 2x2
Title: Re: 3 Day Program
Post by: pewing93 on August 19, 2016, 07:58:12 PM
If I have a meet in 13 weeks should i take a week off before the comp phase to line up my peak more with my competition or does the timing really not matter at this point. For example I started on the 8th of this month but my comp is on November 5th.
Title: Re: 3 Day Program
Post by: Robert Frederick on August 20, 2016, 05:49:11 AM
You can repeat one of the weeks (prep cycle) instead of taking a week off.
Title: Re: 3 Day Program
Post by: rho on October 11, 2016, 03:26:34 PM
Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings? ;D
Title: Re: 3 Day Program
Post by: RussianBear on October 12, 2016, 02:42:07 PM
Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings? ;D

I think this topic have been posted before. Nevermind that, why is it that you don't like it??

Goodmornings are very good at stretching your hams.
Title: Re: 3 Day Program
Post by: rho on October 12, 2016, 03:00:36 PM
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)
Title: Re: 3 Day Program
Post by: RussianBear on October 14, 2016, 01:12:13 PM
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?   



Title: Re: 3 Day Program
Post by: rho on October 14, 2016, 02:01:43 PM
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?

Yes, I have played with bar position. About the same position as a low bar back squat was most comfortable. But I have a hard time keeping it there. Maybe I try to bend over too far. ???
The high bar position was very uncomfortable.
With a little wider stance it felt best. A narrow stance felt unstable.

I'll be experimenting at the start of a new cycle (I start #37v2 next Sunday) and decide what to do later. If I still don't get a good feeling after some weeks I'll swap 1 GM for RDL.
Title: Re: 3 Day Program
Post by: RussianBear on October 15, 2016, 02:19:41 PM
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?

Yes, I have played with bar position. About the same position as a low bar back squat was most comfortable. But I have a hard time keeping it there. Maybe I try to bend over too far. ???
The high bar position was very uncomfortable.
With a little wider stance it felt best. A narrow stance felt unstable.

I'll be experimenting at the start of a new cycle (I start #37v2 next Sunday) and decide what to do later. If I still don't get a good feeling after some weeks I'll swap 1 GM for RDL.

I could be you bending too far. I usually don't go heavy on GM - for me it is more about the stretch. I've had problems with it too - but I have solved it after long time of experimenting. And it is really worth it.

You could try bending over to the point just before compromising technique - You should feel a really good stretch. Over time you should be able to go deeper and deeper. I used the same weight for a very long time, while I was challenging depth and technique.

how many kilos do you use?

Title: Re: 3 Day Program
Post by: rho on October 15, 2016, 02:58:23 PM
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?
Title: Re: 3 Day Program
Post by: RussianBear on October 15, 2016, 06:57:43 PM
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other? 
Title: Re: 3 Day Program
Post by: rho on October 15, 2016, 08:33:36 PM
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other?
20% to 40% of your squat 1RM?
OK, so now I now where to start. I might need to go a little lighter.

Yes, sometimes I tend to drop more to one side (more to the right). Especially with a narrow stance.
Title: Re: 3 Day Program
Post by: RussianBear on October 16, 2016, 08:54:42 PM
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other?
20% to 40% of your squat 1RM?
OK, so now I now where to start. I might need to go a little lighter.

Yes, sometimes I tend to drop more to one side (more to the right). Especially with a narrow stance.

Try to have a band around your knees when doing your GMs. Would make it better over time (did for me). There is no golden rule in the % - just pick a weight that is comfortable...
Title: Re: 3 Day Program
Post by: rho on October 16, 2016, 09:11:16 PM
I had to do a 5x5 today. I picked just 50kg and paid attention to not going too deep.
It felt very light but the form was much better. Just a few reps that felt a bit awkward.
Title: Re: 3 Day Program
Post by: trandenny on December 27, 2016, 07:47:14 PM
On the intermediate large load week 4 day 2, in the app its got me doing deadlift up to my knees, while the UNDER 80kg 3 day program on week 4 day 2 has me doing regular deadlifts. Which one is correct?
Title: Re: 3 Day Program
Post by: sdw1337 on January 05, 2017, 10:06:36 AM
Hello Guys,

I'm an intermediate lifter slightly under 80 kg but very lean and not really used to high volume training. Therefore I wanna try the medium load version of the 3 day spreadsheet. Maybe I'm just blind but where can I find that spreadsheat? :D
Title: Re: 3 Day Program
Post by: RussianBear on January 08, 2017, 05:32:50 PM
Hello Guys,

I'm an intermediate lifter slightly under 80 kg but very lean and not really used to high volume training. Therefore I wanna try the medium load version of the 3 day spreadsheet. Maybe I'm just blind but where can I find that spreadsheat? :D

You can't. low/Medium/high load has to do with the app. For the 3 day programmes on this forum you have under and over 80 kg. w. the under being the one w. more volume. Download the sheet (you get both programmes) and try out the over 80 kg. version. Good luck :)
Title: Re: 3 Day Program
Post by: Minipurz on February 04, 2017, 12:31:09 PM
Hello

For a period of time I wont have enough time for doing sheiko programs as written.
I wonder if it will be possible to do the program without the second session of main exercise, or if there is a better Way to work around the lack of time.
I know it is a big part of the program, adding volume and technique with those sets, so maybe better to find another program for the time when low on time..
Anyone have any experience and or thoughts on this ?
Title: Re: 3 Day Program
Post by: RussianBear on February 05, 2017, 02:16:10 PM
Hello

For a period of time I wont have enough time for doing sheiko programs as written.
I wonder if it will be possible to do the program without the second session of main exercise, or if there is a better Way to work around the lack of time.
I know it is a big part of the program, adding volume and technique with those sets, so maybe better to find another program for the time when low on time..
Anyone have any experience and or thoughts on this ?

It is viable to do it that way. Remember to adjust the rest of the program.
Title: Re: 3 Day Program
Post by: MichaelHart1 on July 22, 2017, 05:58:19 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 (https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing) <- 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 (https://goo.gl/WMeKjY)

Android app: All programs, progress tracking, workout notes and video demos (https://goo.gl/yVfxpn)
I cant seem to get permission to edit the spreadsheet.
Title: Re: 3 Day Program
Post by: Minipurz on August 04, 2017, 09:10:51 PM
I cant seem to get permission to edit the spreadsheet.
You need to make a copy of the spreadsheet, for editing.
Files -> Make copy
Title: Re: 3 Day Program
Post by: blackhulk on December 12, 2017, 01:39:23 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 (https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing) <- 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 (https://goo.gl/WMeKjY)

Android app: All programs, progress tracking, workout notes and video demos (https://goo.gl/yVfxpn)

if i use google doc version, it will be #37 #30 #32 right? it is enough for 12 weeks prep and competition?
Title: Re: 3 Day Program
Post by: marcoharder on August 21, 2018, 07:46:53 PM
Hi! Can anyone give the link to the 80kg and above program?