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Author Topic: 3 Day Program (post your results)  (Read 61878 times)

Robert Frederick

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

Can you give:

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

Thanks!

« Last Edit: December 01, 2014, 11:37:02 AM by Robert Frederick »

hugok

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Re: 3 Day Program (post your results)
« Reply #1 on: November 06, 2014, 01:13:40 PM »
*Body weight before
107 kg

*Maxes before
152,5 kg front squat, 135 kg Bench press, 275 kg deadlift

*Program - over/under 80kg
Over

*Did you modify it? yes/no
Yes. I replace squats entirely by front squats, also sumo deadlift. When the program says good mornings I usually to stiff legged deadlift

*Body weight after
107 kg

*Maxes after
Front squat 165 kg, Bench press 140 kg, Deadlift 280 kg

*Any other thoughts/feedback
Really good results for only 12 weeks. Before I startet it I did the #29 with maxes 2,5 below the starting maxes here for front squat and bench press and 5 below for deadlift.

Boris Sheiko

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Re: 3 Day Program (post your results)
« Reply #2 on: November 06, 2014, 01:21:57 PM »
Really good results for only 12 weeks.

+4% for 12 weeks is good.

danjh2705

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Re: 3 Day Program (post your results)
« Reply #3 on: November 06, 2014, 01:46:55 PM »
*Body weight before      79 Kg

*Maxes before             Best comp lifts:  155/102.5/205 <- not all same competition.  best total in comp 442.5kg
                                                 
*Program - over/under 80kg           Over

*Did you modify it? yes/no               Yes, I used inflated maxes ~5-10% and ran Prep1/Prep2/Prep1/Prep2/Comp for 20 week cycle. Aslo, dropped out all goodmornings in favor of back extensions with bands and glute-ham raises also with bands

*Body weight after        79kg

*Maxes after                 Skills test week, no comp yet:   170/105/230 Total 505kg
                                    ***Update****:: Competition results Full Power: 170/105/225 Total 500@80
                                   Attempts taken: Squat  150/160/170 <- 3rd was easy ~2.5-5kg left
                                                            Bench 100/105/110
                                                            Deadlift 210/225/240 <- Too optimistic. 232.5-235 would have been achievable I just wanted 3xBW
*Any other thoughts/feedback                Excellent program, I will be using this for the foreseeable future
« Last Edit: November 18, 2014, 10:20:27 PM by danjh2705 »

Boris Sheiko

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Re: 3 Day Program (post your results)
« Reply #4 on: November 06, 2014, 02:01:00 PM »
+14% in 20 weeks. Very good.

BirkirkaraBarbell

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Re: 3 Day Program (post your results)
« Reply #5 on: November 06, 2014, 03:38:40 PM »
I had a competition late in September.  My results were 227.5/142.5/262.5kg at 95.5kg bodyweight.
I have just done the World Championships WDFPF in Moldova just 5 weeks later.
To prepare for this competition I did 37v2 and week 4 of 32.
My results were 232.5/145/272.5 at 95.4kg bodyweight
Personal bests were deadlift by 2.5kg (my previous best was 270) and my 650kg total for a 5kg PB ( previous best was 645).
I have used 3 day a week Sheiko training for three years.  I do not change anything from the programs unless injured.  I only add some additional work for my back (mostly rowing) and I do stretching and mobility exercises after my sessions.  This time the only thing I added is bench presses for singles at 90% because 37v2 was not meant as a peaking phase.  However it still worked well for squat and deadlift.
All lifts were done raw.


carloceglia4

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Re: 3 Day Program (post your results)
« Reply #6 on: November 06, 2014, 03:46:00 PM »
Bw before 125kg
Squat 190kg
Bench 130kg
Deadlift (raw) 200kg
Program over 80kg
I didn't modify it
Bw after 127kg
Squat 220kg
Bench 170kg
Deadlift (raw) 220kg. Deadlift geared I've a problem 'cus I can't close the lift: the suite make a step on my quads and the bar goes inside!

stevieballer

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Re: 3 Day Program (post your results)
« Reply #7 on: November 06, 2014, 03:52:21 PM »
*body weight before: 76kg

* maxes before: best comp total: 506kg (193/125/188)

*Program under 80kg

*Modifications: since it's an universal program, i cut out all the accessory work that did not help me.  I did not need too much direct tricep work.  My weak areas are my upper back/hamstrings so i worked them as much as I could.  I also find the chest flyes very helpful for my bench. 

*body weight after: 79-80 kg

* maxes after:  squat - 215kg (475 pounds)  bench - 134 kg (295 pounds)  deadlift - 197kg (435 pounds)

* other thoughts: the best program out there for intermediate lifters in my opinion. Like I mentioned earlier, it's an universal program.  You have to find out what accessories to do after the main lifts on the spreadsheet.  Add your own accessories so you can improve on your weak areas.  This program got me good results now i'm on the 4 day program hoping to achieve similar results!!

Blitzball

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Re: 3 Day Program (post your results)
« Reply #8 on: November 07, 2014, 12:46:54 PM »
*Body weight before: 94kg

*Maxes before: 202.5/ 147.5/ 240= 590kg total

*Program - over 80kg

*Did you modify it? yes.added bicep curls and more behind the neck press.removed goodmornings.

*Body weight after: 96kg

*Maxes after 215/ 155/ 250= 620kg total

*Any other thoughts/feedback: The first maxes were done at a competition december 13.The first 3 months of 2014 i had problems with my lower back and only trained medium front squats and not at all deadlifts.When i started over 80kg i used very conservative 1RMs in order to avoid aggravating my injury.So the strength gains probably were not the optimal.

Robert Frederick

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Re: 3 Day Program (post your results)
« Reply #9 on: November 08, 2014, 03:15:45 PM »
These are some nice looking results.

Blitzball

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Re: 3 Day Program (post your results)
« Reply #10 on: November 08, 2014, 04:01:22 PM »
My maxes could have improved during the time i was injured and not training optimally but i dont think the increment would be that big.

I have ipf competition in 4 weeks and i am also going to lose 3 kilos bodyweight (94.8kg right now) so after that i will have more accurate results.The thing is some things have changed in my life (work schedule-training time-sleeping hours ) and i am more tired overall but i will prevail.

MarkS

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Re: 3 Day Program (post your results)
« Reply #11 on: November 09, 2014, 03:59:55 AM »
Just finsihed week 1 of 32.2.  Doing the 3x week, over 80kg program.
Additional info: 47 yrs old, "coming back" after a knee injury (partially torn medial meniscus in April of this year). Decided to do the over 80 cycle as a "get back into it" cycle, thought being the squattting 2x a week would either a) help my injuries, or b) kill me.  Also- used oly weightlifting shoes to squat in instead of my usual Chuck Taylors to see how that would affect my knees.

Bodyweight: before 215ish lbs, after same.  (Plan on getting back down below 200lbs during the next cycle)

Maxes before: used Sq- 475 lbs , bench 305 lbs, deadlift 505 lbs

Program- over 80kg

Modify- Did main lifts as indicated (first weeks of 37.2 did close grip bench with fat bar on Day 3 instead of bench)
Did not do additional exercises as prescribed. Did ad in rows, ghr, on some days . Added an overhead press day and did tricep/arm work on this day also--average once per week)

Also- missed a week during first 4 weeks- out of town- so repeated the entire week.  Missed two days of a week during second 4 weeks, picked up where I left off instead of repeating entire week.

Maxes after- will not try new maxes for 3 more weeks.
"Test"" week this week ( week 1 of 32.2)  -  Squat- hit 475 (100%) then 500 (105%) pretty solid. (weight in pounds)

Bench- hit 305 lbs (100%), got 320 lbs (105%) but butt came off bench a litte so I did not count it.

Deadlift- got 505 lbs (100%) then 530 lbs (105%).

Thoughts feedback:  happy with results so far. Will see what happens in 3 weeks trying to "max" with a mock meet.  The volume etc worked well for me- considering my age and working thru some injuries this year. Can't wait to start a new cycle and hit a real meet early next year.  Next cycle I will also try to add some addtional  exercises after the main lifts or on off days (mainly hamstrings, rows, chins, overhead).  Also plan on getting back to losing some bodyfat by rowing or cycling a few times per week.

Overall very happy with results so far.  3x week works out great with my schedule and allows me the flexiblility to add in another day for auxiallar lifts  and/or add in lifts after the main lifts that day.

Thanks for the programs and all the great advice on the forums!!

Ps- raw, rehbands knee sleeves on squats, no wraps, belt, etc on anything.


« Last Edit: November 09, 2014, 04:51:20 AM by MarkS »

GymGym

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Re: 3 Day Program (post your results)
« Reply #12 on: November 11, 2014, 02:01:01 AM »
Age: 21

*Body weight before
When I started Sheiko around March I weighted around 105-110. After finishing the first cycle around July I weighted around 115.

*Maxes before
When I started Sheiko for the first time ever (March, 2014) with the old programs found on the internet my maxes were as follow (SQ/BP/DL): 125/95/160 kg

*Program - over/under 80kg
Program over 80 kg

*Did you modify it? yes/no
Yes, after my last cycle (second) I made some changes/added exercises, because I saw some things coming up while maxing; I added front squats to work on keeping my back straight and strong during heavy squats, because my back was caving in when coming up from the bottom (also technique), and my quads are weaker in comparison to my posterior chain. I also added a fourth day on which I do hypertrophy work on the shoulders and biceps.

*Body weight after
In July I started my third Sheiko macrocycle and also started eating on/just below maintenance to lose body fat. I am 1.81m, thus being around 115 kg means I also gained a lot of fat besides muscle. Currently I am weighting 103 kg.

*Maxes after
My maxes in July after the second macrocycle were 140/105/180 kg. On the last max day (1,5 months ago) my results were (SQ/BP/DL): 152/110/180 kg while losing weight. However, on the skill evaluation day I hit 150/110/190 kg and even made 1,5 rep on the 190 kg DL. Essentially I had a bad day on my max day, I could have easily hit 155/115/200.

*Any other thoughts/feedback
Currently running the third cycle and my max day is just before the new years starts. Still planning on losing some weight till then and I am very curious to see what kind of numbers I will hit. I am planning to start my fourth cycle in January. However, the plan is to lose a significant amount of fat till July, so I hope Sheiko would not get too tough on me. My goal from then on is to slowly gain bodyweight so I can "bulk up" for a very long period and make consistent strength gains. In my opinion this would be more efficient, because I would not have to 'waste' time on losing body fat.

Overall I am very pleased with the program. My friend and trainingspartner is also an online student from Sheiko, so I have good support and feedback on my lifts and progress.
« Last Edit: November 12, 2014, 02:47:19 PM by GymGym »

RussianBear

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Re: 3 Day Program (post your results)
« Reply #13 on: November 11, 2014, 03:04:10 PM »
*Body weight before
74 kg

*Maxes before
Raw:
SQ: 160
BP: 110
DL: 167,5

*Program - over/under 80kg
Under

*Did you modify it? yes/no
Yes - I had started training with gear - so i tested Geared squat instead of raw squat. Putting on gears gradually as advised.

I added a day, Saturday were i did light deadlifts, shoulder, back work-out and other pre-hab excercises. The added day worked as a light progression toward 4-day a week.


*Body weight after
74 kg.

*Maxes after
Geared Squat: 215 (skill test day) - up from 200.
Raw bench: 120 (skill test day) - up from 110. Excess power.
Raw deadlift: 180 (skill test day) - up from 167,5. Did'nt go any higher.

At Squat-comp. i got 205/215/225 at 73,4 BW.


*Any other thoughts/feedback

Really good program! I am really looking forward to similar a thread about the 4-day programme since i have progressed even more.

Thank you Boris!

"For one to press a lot, one must press a lot, comrade."

eleni

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Re: 3 Day Program (post your results)
« Reply #14 on: November 11, 2014, 03:37:08 PM »
*Body weight before
70,5 kg (i'm female)

*Maxes before
152,5-82,5-170 - raw in competition summer 2014

*Program - over/under 80kg
Under 80 kg

*Did you modify it?
Yes, I did sumo deadlifts and replaced the deadlift up to knees with deadlift with pause at knees.

*Body weight after
70,9 kg

*Maxes after
Did 155-80-165 at competition last saturday. Failed last squat at 160 kg and last deadlift at 172,5 kg.

*Any other thoughts/feedback
The squat worked very well. Did 160 kg in training, but the benchpress and the deadlift felt off for the whole training period. I think I need another type of training in the benchpress and I need to do deadlifts at least twice a week to make it work.