3 Day Program

[Judge_Dread6]

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...

[Robert Frederick]

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.

[Robert Frederick]

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.

[TUI10009]

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.

[Robert Frederick]

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.)

[Robert Frederick]

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.

[ipsumlorem]

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.

[Russian Power]

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.

[Pimptasty]

I know it completely butchers the program, but I've always had success by switching Wednesday's benching with clean and strict press.

[Roadblock]

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.)

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

RB

[devilyenko]

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?

[Bench Polkov]

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.

[BuccioniPL]

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.

[devilyenko]

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?

[Robert Frederick]

That's a good question. There are a lot of factors to consider. I'll make sure Boris sees this.