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Sheiko, an extract

  • 21-05-2007 2:46pm
    #1
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭


    This is an extract from my training plan for the next 4 weeks, it's reputably one of the most brutal training cycles ever created (next to the infamous Smolov squat cycle which I plan on attempting in July and August). If you think 12 sets per bodypart is over training then I'm not sure if you'll even believe this is possible.

    This is an AVERAGE week from the Sheiko Prepatory cycle;

    MONDAY:
    Squat: 80% 5x2
    3 Board Press: 80% 6x3
    Flys 5x10
    Pause Sqaut: 80% 5x4
    Standing Abs: 3x10

    WEDNESDAY:
    Sumos: 80% 5x3
    Bench: The big 13 set pyramid up to 80% and then back to 50%
    Face Pulls: 5x10
    Sumos: 70% 5x4
    GMs: 5x5

    FRIDAY:
    Bench: 80% 5x3
    Beltless Squat: 80% 5x3
    Close Grip Bench: 75% 5x3
    Flys: 5x10
    Standing Abs: 3x10

    SATURDAY:
    Sumos: 60% 4x2
    Incline Bench: 6x4
    Dips: 5x6
    Rack Pulls: 90% 4x2
    Pull thrus: 3x15

    It's gonna be an experience....


Comments

  • #2
    slemons
    Closed Accounts Posts: 532 ✭✭✭slemons


    I attempted smolov twice and got into week three before i gave up, unable to walk. Strangely enough after about 3 weeks of no squats then, my squat went up!
    Smolov is too intense to work well, but something slighly less intense would be good i think.

    That program there looks deadly. good luck with it.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    slemons wrote:
    I attempted smolov twice and got into week three before i gave up, unable to walk. Strangely enough after about 3 weeks of no squats then, my squat went up!
    Smolov is too intense to work well, but something slighly less intense would be good i think.

    That program there looks deadly. good luck with it.

    Thanks!

    How much did you get out of smolov on your attempts and what were you squatting orignially if you don't mind me asking??

    I intend to go on a see-food diet, weekly massages and spend most of the rest of the time with ice on my knees if I do attempt it.


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