So our dear departed Jonathan Lovegren created a bunch of Sheiko spreadsheets on Google docs and shared them with the crew, which he then promptly buried in a massive paragraph in one of his blog posts (which everyone apparently ignored). For shame...
I think you guys should check out the plan(s) when you get the chance because, like Starting Strength, Texas Method, and 5/3/1, it's a program that lots of people have used with success, including some peons that train with us but don't post. It might not be a good idea to try it too early, of course (exhaust at least Starting Strength first), but it's definitely something worth considering.
LINK TO SHEIKO PLANS (also contained in the sidebar)
I've linked to a globally editable version so that you can input your own maxes, but you can always either export to Excel (or open source equivalents) or make your own copy.
Showing posts with label plan. Show all posts
Showing posts with label plan. Show all posts
Wednesday, April 13, 2011
Wednesday, July 28, 2010
Shanker: Planning Ahead
ok, i need something to do while i chew my steak...so here I am again...
Where to begin? Major dates to keep in mind:
July 29th: I get my left radial nerve looked at by an elbow specializing orthopedist (there are specialties within specialties...who knew?)
October 3rd: APA Meet in Framingham, VT
yea...so, planning for the absolute worst as far being unable to lift for any period of time, I should still have roughly 6 weeks from the 3rd week of August until October. This leaves time for a shortened 5 Sets Method Cycle and a quick week of meet prep (or something like that, I need to look at the calendar to be sure).
Meet Prep will basically be heavy triples like last time.
And the next cycle of 5 Sets Method will be 4 weeks long. 5 sets every workout for all major lifts of 5, 4, 3 and 4 reps for each week, respectively. It's pretty much the same as it is now, shortened by 1 week (but I will be using a belt for all major lower body lifts). If it ain't broke don't fix it.
Lower 1:
Deadlifts
Pause Squats
Leg Press
Upper 1:
Bench Press
Standing Military
Kroc Row
Lower 2:
Squats
Rack Pulls
Upper 2:
Weighted Dips
Weighted Pullups
Weighted Chins
And that's that. Back to steaking...
Where to begin? Major dates to keep in mind:
July 29th: I get my left radial nerve looked at by an elbow specializing orthopedist (there are specialties within specialties...who knew?)
October 3rd: APA Meet in Framingham, VT
yea...so, planning for the absolute worst as far being unable to lift for any period of time, I should still have roughly 6 weeks from the 3rd week of August until October. This leaves time for a shortened 5 Sets Method Cycle and a quick week of meet prep (or something like that, I need to look at the calendar to be sure).
Meet Prep will basically be heavy triples like last time.
And the next cycle of 5 Sets Method will be 4 weeks long. 5 sets every workout for all major lifts of 5, 4, 3 and 4 reps for each week, respectively. It's pretty much the same as it is now, shortened by 1 week (but I will be using a belt for all major lower body lifts). If it ain't broke don't fix it.
Lower 1:
Deadlifts
Pause Squats
Leg Press
Upper 1:
Bench Press
Standing Military
Kroc Row
Lower 2:
Squats
Rack Pulls
Upper 2:
Weighted Dips
Weighted Pullups
Weighted Chins
And that's that. Back to steaking...
Thursday, June 17, 2010
Shanker: Charting the Course
My first meet is finished with moderately acceptable results so it's time to outline the plan for the next, in this case, 2 blocks.
I am going to call my program "The 5 sets method" for obvious reasons and to disambiguate from the GVT tag I have been using. The structure is still the same.
Block 1 Highlights:
1) Unbelted. Everything. I was hesitant at first, but Danny talked me into it. Of course doing this obviously means that I will be dealing with smaller percentages, probably only 65-75% of belted 1 RM as opposed to 75-85% that I usually work with.
2) Back to timed rest periods, nothing too aggressive but since mid-February my rest times between sets has gotten way too long, turning this program into more of an intensity cycle rather than volume. (Actually not a bad tactic with the meet coming up, but certainly not the best utilization of time/the structure of the 5 sets method.) Long story short, 2-5 minutes between sets TOPS.
So this is the basic outline with starting weights indicating 5 sets of 5 and, of course, subject to change once I actually get back to the weight room.
Saturday:
Squats @ 275
Deficit Deads @ 275-315
Good Mornings @ 185-225
Sunday:
Close Grip Floor Press @ 200-225
Weighted Dips @ BW+70
Weighted Pull Ups + Chin ups @ BW+55
Tuesday
Deadlift @ 405
Pause Squats @ 225
Some other quad driven exercise (preferably not leg presses...I don't like moving all those plates)
Thursday
Bench Press @ 215
Military Press @ 125
Kroc Rows @ 145 (sets of 12, 16, 20, 24, bump 10 lbs, etc...)
Block 2
Barring complete and total stall of progress during block 1, this will be much of same, with a belt. Also, since Danny has been hinting at this for a couple months now, I think it will incorporate more dynamic work as well in squat and bench (e.g. bands, since the Z has so graciously decided to ban my chains).
I won't outline it here, but the goals for the end of block 2, which would be, roughly in early-mid September would be:
Squat: 365x3
Bench: 245x3
Deadlift: 495x3
Given that I can squat 345x3 and bench 235x3 these may be conservative, and my pull may be ambitious.
I am going to call my program "The 5 sets method" for obvious reasons and to disambiguate from the GVT tag I have been using. The structure is still the same.
Block 1 Highlights:
1) Unbelted. Everything. I was hesitant at first, but Danny talked me into it. Of course doing this obviously means that I will be dealing with smaller percentages, probably only 65-75% of belted 1 RM as opposed to 75-85% that I usually work with.
2) Back to timed rest periods, nothing too aggressive but since mid-February my rest times between sets has gotten way too long, turning this program into more of an intensity cycle rather than volume. (Actually not a bad tactic with the meet coming up, but certainly not the best utilization of time/the structure of the 5 sets method.) Long story short, 2-5 minutes between sets TOPS.
So this is the basic outline with starting weights indicating 5 sets of 5 and, of course, subject to change once I actually get back to the weight room.
Saturday:
Squats @ 275
Deficit Deads @ 275-315
Good Mornings @ 185-225
Sunday:
Close Grip Floor Press @ 200-225
Weighted Dips @ BW+70
Weighted Pull Ups + Chin ups @ BW+55
Tuesday
Deadlift @ 405
Pause Squats @ 225
Some other quad driven exercise (preferably not leg presses...I don't like moving all those plates)
Thursday
Bench Press @ 215
Military Press @ 125
Kroc Rows @ 145 (sets of 12, 16, 20, 24, bump 10 lbs, etc...)
Block 2
Barring complete and total stall of progress during block 1, this will be much of same, with a belt. Also, since Danny has been hinting at this for a couple months now, I think it will incorporate more dynamic work as well in squat and bench (e.g. bands, since the Z has so graciously decided to ban my chains).
I won't outline it here, but the goals for the end of block 2, which would be, roughly in early-mid September would be:
Squat: 365x3
Bench: 245x3
Deadlift: 495x3
Given that I can squat 345x3 and bench 235x3 these may be conservative, and my pull may be ambitious.
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