Sheiko
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
Worf
Member
Sheiko is probably the best out there since it’s already been translated. They have a website.
Sheiko Forum - Discussion of strength training topics
Worf
Member
Heres another good resource for the Sheiko stuff. If you down load the templates to google docs all you need to do is plug in your maxes and it spells every set/rep out for you
Worf
Member
The only problem with Sheiko IMO is its very vanilla, extremely repetitive and these templates are just basic routines. For some lifters this is where the money is at but others need to work closer to 1RM more frequently.Most of these templates are 12-16 weeks long and dont start going over 90% until week 9 or 13 depending on blocks. Boris worked with his trainees in groups and was able to make assessments and adjust as needed. Cant really do that with this type of template stuff. Of course theres that sheiko forum is a good resource.
Heavy bench
8 × 155
5 × 185
5 × 205
5 × 5 230
Light deadlift (sumo)
8 × 135
8 × 185
5 × 235
5 × 5 280
Messed up, it should have been light squat today.
Narrow grip bench
4 sets of 7 @ 185
Hanging leg raises
5 × 9
Band pull aparts with mini red band
4 sets of 10 - 12
This is what I added for upper back
How's the workout look?
Not sure what the heavy exercise tempo should be
8 × 155
5 × 185
5 × 205
5 × 5 230
Light deadlift (sumo)
8 × 135
8 × 185
5 × 235
5 × 5 280
Messed up, it should have been light squat today.
Narrow grip bench
4 sets of 7 @ 185
Hanging leg raises
5 × 9
Band pull aparts with mini red band
4 sets of 10 - 12
This is what I added for upper back
How's the workout look?
Not sure what the heavy exercise tempo should be
What do you mean by tempo?
Worf
Member
Program looks good. Sumo hit quads pretty good, youll be alright, lol. What do you mean tempo? Time on concentric/eccentric/isometric ?
Yeah timing on lifts. 2/2/1? 2/1/1?
As fast as possible both ways. No timing, just drop it as fast as you can and explode up with it as fast as you can.
And I will build strength doing that?
Worf
Member
What ever makes ya lift more. I have a pretty slow decent on squat and bench press, I go up as fast as possible
Worf
Member
On speed days just move the weights as fast as possible
Speed days being my light lifts, correct?
Worf
Member
Probably the best way to do them with your setup. I like using bands or chains on speed work
Yes. You want to move as much weight as you can, as fast as you can. Learning to be explosive is a valuable skill. And at meets or max attempts you won't want to waste precious energy moving the barbell slowly.
Tempo work has its place, although I've never really done it personally, but it's something to worry about down the road.
I don't have chains, but there are bands. I go to a cookie cutter gym
Heavy deadlift
135 × 8
185 × 8
235 × 6
265 × 6
305 × 3
320 5 × 5
The multiple sets leading up helped a ton!! Felt great today.
Light bench
135 × 8
185 × 8
205 5 × 5
Worked on pushing with speed and force
Sumo deadlift
185 × 8
205 × 8
205 × 8
205 × 8
Pendlay rows
5 sets of 9 135 lbs.
135 × 8
185 × 8
235 × 6
265 × 6
305 × 3
320 5 × 5
The multiple sets leading up helped a ton!! Felt great today.
Light bench
135 × 8
185 × 8
205 5 × 5
Worked on pushing with speed and force
Sumo deadlift
185 × 8
205 × 8
205 × 8
205 × 8
Pendlay rows
5 sets of 9 135 lbs.
OH press (strict)
95 × 8
105 × 5
120 5 × 5
Really working on using the lats for more power.
Sumo deadlift (light day)
135 × 8
185 × 8
235 5 × 5
I used a double overhand grip throughout. Last week I was well over the weight I was supposed to be working at. First set felt a little awkward on the knees. I think I was too wide in my stance. I am only 5'7".
Single arm military press
50 × 8
50 × 8
50 × 8
50 × 8
Dragon flags
×9
×9
×9
×7
×8
These are truly a bitch but they work.
I threw in 4 sets of 8 with tricep rope pressdowns. I just wanted a little arm work. I probably shouldn't do that though, since this isn't bodybuilding.
95 × 8
105 × 5
120 5 × 5
Really working on using the lats for more power.
Sumo deadlift (light day)
135 × 8
185 × 8
235 5 × 5
I used a double overhand grip throughout. Last week I was well over the weight I was supposed to be working at. First set felt a little awkward on the knees. I think I was too wide in my stance. I am only 5'7".
Single arm military press
50 × 8
50 × 8
50 × 8
50 × 8
Dragon flags
×9
×9
×9
×7
×8
These are truly a bitch but they work.
I threw in 4 sets of 8 with tricep rope pressdowns. I just wanted a little arm work. I probably shouldn't do that though, since this isn't bodybuilding.
Worf
Member
A little tricep work is good for bench lock out
WeMadeItToAndromeda
Member
There is nothing wrong with throwing in some accessory work. Sometimes my OHP days will look like:
OHP
Incline DB Bench 5x8-10
Some kind of row 5x8-10
Tricep Pushdowns 5x8-10
And I'll throw in some front and side delt raises as well
Hell, I'll throw in bicep work 2x a week a lot of the time wherever I can fit it in because I want to strengthen those tendons and I'm afraid of tearing my shit on stones or an axle or something.
