September 26, 2016, 09:57:40 AM

Author Topic: 3 Day Program  (Read 149394 times)

Robert Frederick

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

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

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

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

Google Docs Version <- Thanks to MaximusGluteus for this.


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

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

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

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

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

Android app: All programs, progress tracking, workout notes and video demos
« Last Edit: September 19, 2016, 03:47:42 AM by Robert Frederick »

Luigi Papino

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Re: 3 Day Program
« Reply #1 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!

Blitzball

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Re: 3 Day Program
« Reply #2 on: June 05, 2014, 03:30:27 PM »
in over 80kg the same.could it probably be a recover month?

Robert Frederick

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Re: 3 Day Program
« Reply #3 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.
« Last Edit: June 05, 2014, 03:51:57 PM by Robert Frederick »

Maurizio

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Re: 3 Day Program
« Reply #4 on: June 05, 2014, 05:36:15 PM »
Hi, this is for raw or geared lifters?

BirkirkaraBarbell

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Re: 3 Day Program
« Reply #5 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?

letslift

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Re: 3 Day Program
« Reply #6 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?

DRY

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Re: 3 Day Program
« Reply #7 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? 
« Last Edit: June 05, 2014, 07:54:20 PM by DRY »

Robert Frederick

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Re: 3 Day Program
« Reply #8 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.

Russian Power

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Re: 3 Day Program
« Reply #9 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

letslift

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Re: 3 Day Program
« Reply #10 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 :).

Maurizio

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Re: 3 Day Program
« Reply #11 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)
http://sheiko-program.ru/forum/index.php?topic=13.0


thanks

Vukasin Majkic

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Re: 3 Day Program
« Reply #12 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?

Bench Polkov

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Re: 3 Day Program
« Reply #13 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?

Maurizio

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Re: 3 Day Program
« Reply #14 on: June 05, 2014, 11:36:18 PM »
another question... no row, chin up or pull ups?  ???