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Old 12-29-2010, 05:43 AM   #1
big_swede
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Default Powerlifting cycles, tools and programs

Post your links to cycles/calculators/spread-sheets/java scripts etcetera in here!



Boris Sheiko 4 Week Preparatory Program. (XLS)
Boris Sheiko 5 Week Competition Program. (XLS)
Smolov Squat cycle (java script)

Ill post more later.
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Old 12-29-2010, 10:22 AM   #2
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Thanks Swede. I'll add these to the site's tools later this week.
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Old 12-29-2010, 04:03 PM   #4
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BtB: I got most of the sheiko programs as xls on local harddrive, and some other goodies too, send me a PM and i can mail em to you if you want them availible on the site.
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Old 12-31-2010, 06:34 PM   #5
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Great thread and links. Just wishing some insight which programs really works.

I mean I trained about 6 months without making a lot of progress but with my current program Im making an astounding progress in about two months (15kg for bench, 20-25kg for squat and deadlift)... So you just have to find a system that works for YOU!!
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Old 12-31-2010, 11:36 PM   #6
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Awesome. I will add some of these to the tools section tomorrow.
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Old 01-01-2011, 05:05 AM   #7
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Originally Posted by Lerho View Post
Great thread and links. Just wishing some insight which programs really works.

I mean I trained about 6 months without making a lot of progress but with my current program Im making an astounding progress in about two months (15kg for bench, 20-25kg for squat and deadlift)... So you just have to find a system that works for YOU!!
Thats great progress man! What are you running now?


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Awesome. I will add some of these to the tools section tomorrow.
Great job btb!
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Old 01-01-2011, 02:02 PM   #8
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Thats great progress man! What are you running now?
Thanks! Its a mix of 5x5 and 3x10 concentrating on bench, deadlift and squat and mass producing "secondary exercises", barbell and dumbbell rows and military presses, narrow grip bench, dumbbell bench etc... Seems to work for me better than anything that I have tried.
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Old 01-01-2011, 06:14 PM   #9
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Originally Posted by Lerho View Post
Thanks! Its a mix of 5x5 and 3x10 concentrating on bench, deadlift and squat and mass producing "secondary exercises", barbell and dumbbell rows and military presses, narrow grip bench, dumbbell bench etc... Seems to work for me better than anything that I have tried.
Sounds solid, im doing a setup close to that myself, working in different rep ranges seems to do the trick. Power to the powerbuilding!
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Old 01-02-2011, 08:00 AM   #10
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Sounds solid, im doing a setup close to that myself, working in different rep ranges seems to do the trick. Power to the powerbuilding!
Exactly!

This was my todays training session:

Rowing machine, warm-ups + 90kg 3x10
Squat (VERY deep), warm-ups + 105kg 5x5
Close-grip Bench, warm-ups + 90kg 5x5
Dumbbell bench, 2x40kg db's 12+11+9
Deadlift, warm-ups + 130kg 3x10
Back extension, 2x40kg db's 4x7

This kind of training works for me better than anything so far.
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