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Old 10-27-2009, 05:11 PM   #1
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Default Sheiko 37

http://www.joeskopec.com/borisp.xls

I posted a spreadsheet that has an example of sheiko 37 if anyone is interested, just throwing it out there to get some thoughts and strike up some conversation.

I am thinking of running this for a while after rugby season which would be in about 2 weeks.
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Old 10-27-2009, 07:47 PM   #2
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Originally Posted by jwood View Post
http://www.joeskopec.com/borisp.xls

I posted a spreadsheet that has an example of sheiko 37 if anyone is interested, just throwing it out there to get some thoughts and strike up some conversation.

I am thinking of running this for a while after rugby season which would be in about 2 weeks.
Thanks Jwood. I'm going to take a closer look at this after the Biggest Loser and maybe post a writeup or summary,
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Old 10-27-2009, 08:15 PM   #3
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Looking forward to hearing your view on it
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Old 10-28-2009, 07:34 AM   #4
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I'm just working things out in my head...my scribblings below, hopefully, will make sense.

MONDAY
Squat
Bench
Chest Rep Work (1 movement)
Abs

TUESDAY - OFF

WEDNESDAY
Deadlift
Bench
Chest Rep Work (1 movement)
Good Mornings (5x5!)

THURSDAY - OFF

FRIDAY
Bench
Squat
Chest Rep Work (1 movement)
Abs

SATURDAY
Deadlift
Incline Press (4x6)
Dips (5x6)
Deadlift off Boxes
Seated Good Mornings (5x5!)

SUNDAY - OFF


-----------------------------------------------
Here's the plan from Elite:

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.
Total: 100 lifts

Total in a week: 286 lifts


2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.”Good mornings” (standing) 5Х5.
Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (seated) 6Х5.
Total: 80 lifts

Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.
Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 107 lifts

Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.
Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.
Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.
Total: 73 lifts

Total in a week: 232 lifts
Total in a month: 1093 lifts

Monthly volume in lifts (reps) by weekly cycles

Exercises

1 week

2 week

3 week

4 week

Monthly

SQUATS

74

90

109

83

356

BENCH PRESS

142

113

162

123

540

DEADLIFTS

70

57

63

26

216

Total in a week

286

260

334

232

1112

GOOD MORNINGS

50

55

50

50

205

OTHER

254

275

255

285

1069

Total in a week

590

590

639

567

2386

Number of workouts

3

3

3

3

12
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Old 10-28-2009, 07:46 AM   #5
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NOTE: I got my Sheiko 37 from EliteFTS. Not sure where the Saturday workout came from on the XLS. I'm not educated enough on the various plans by Boris Skeiko to know the difference between Sheiko 37 and 19

I would trust Elite's version, and dump the Saturday workout.

It's extremely high volume, but low intensity. I think many naturals can hang with this. You might have to trim back the volume slightly on accessory work...

It's worth trying. Never rule out something on opinion. Give it a run, then you'll know.

If I ran it, it might kill my lower back. If you do run it, watch the back
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Old 10-28-2009, 10:14 AM   #6
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Thanks MAB, I had some of the same thoughts that you did, and I am pretty sure that the original sheiko workouts had a saturday workout and then elite cut them out so that a natural could do the program. My first thought was to cut out saturday workouts.

I am pretty sure everything on the spreadsheet is the same as elite's workout as far as reps and percentages so I liked the spreadsheet just because it figured out all of the weights for me. I will double check it later.

Thanks for your write up MAB, your opinion is always appreciated.
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Old 10-28-2009, 10:27 AM   #7
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Thanks MAB, I had some of the same thoughts that you did, and I am pretty sure that the original sheiko workouts had a saturday workout and then elite cut them out so that a natural could do the program. My first thought was to cut out saturday workouts.

I am pretty sure everything on the spreadsheet is the same as elite's workout as far as reps and percentages so I liked the spreadsheet just because it figured out all of the weights for me. I will double check it later.

Thanks for your write up MAB, your opinion is always appreciated.
Hope I was of some help. Didn't know about the Saturday deal. I'm going to have to research this further.
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Old 10-28-2009, 11:13 AM   #8
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You are always a help, I am pretty unsure of the saturday workouts too, some workouts I see have them and some do not.
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Old 10-28-2009, 12:04 PM   #9
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You are always a help, I am pretty unsure of the saturday workouts too, some workouts I see have them and some do not.
When I do straight powerlifting work it's usually 4 days a week, so I think that's possible. And I even think I could hang with the 4-day-a-week chest work.

It's actually the squats/deadlifts/good mornings in this routine that I fear.

If you do run it, eat and sleep like a crazy fool!
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Old 10-28-2009, 02:14 PM   #10
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I will definitely eat and sleep like it is my job, I am waiting until after rugby season so my body will be able to recover better in between workouts.

I am just going to run it, and I may try to do the saturday workouts, and just cut the volume back. Definitely cut out the good mornings or just deadlift one time. I will see, it will definitely be an experiment. And I will have to work out the kinks, I think this program could be a lot of fun.
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