Sheiko Advanced Medium Load

This training program and others like it are also available for you
ENTER YOUR MAXES
Squat 100
Bench 100
Deadlift 100
FAQS
Q: How should I use this training program?

A: If you've never used a Sheiko program before, first get youself acquainted with th
through the program once as is. After that you can modify it to fit your specific ne
Q: How do I modify the program without messing it up?

A: The most convenient way to make this program fit your specific needs is to make
preserve the overall structure. Your best bet is to make a substitution that serves
Q: Can I do the double sessions as one long session instead?
A: You can. But just be aware that doing so will shift the emphasis towards metaboli
emphasis on technique development. If that is what you need to make progress t
Q: Can I run this program with inflated maxes?

A: Again, you can. If you do hopefully you have good techniqe because higher inten
breakdown. If that happens you'll wind up practicing bad technique with greater fr
the risk of injury.
Q: My gym doesn't have chains. What can I do instead?

A: Get some. They are an extremely valuable training tool. Check your local hardwa
bands.
Q: How can I do board presses by myself?

A: Take a plastic water bottle and slide it under your shirt. Lower the bar to the bottle
Q: I train equipped. How can I use this program?

A: There are two ways you can do it: 1) you can use your gear through the whole pr
equipped maxes above. Warm up without the gear then put it on around 75% or
without gear 2) you can start the training program with your raw maxes and train
the training program. After your skills test switch to equipped maxes and finish th
Q: Can I have Boris train me personally?

A: Sure can. Click Here
Beginner
Intermediate Small Load
Intermediate Medium Load
Intermediate Large Load
Advanced Small Load
Advanced Medium Load
Advanced Large Load
so available for your mobile device
youself acquainted with this style of training by running

dify it to fit your specific needs.
r specific needs is to make exercise substitutions and

e a substitution that serves a similar purpose.
emphasis towards metabolic stress and decrease the
u need to make progress then go for it.
hniqe because higher intensity usually leads to form

ad technique with greater frequency and also increase
l. Check your local hardware store or at least get some
Lower the bar to the bottle then press it back up.
gear through the whole program. In that case use your

n put it on around 75% or if the Weight can't be moved
your raw maxes and train that way for the first part of
uipped maxes and finish the program using gear.
Click Here
Preparatory Period I for Class 1 and Above Athletes
WEEK 1
Monday Reps Sets Weight Notes:

1Front squat 4 1 30
Front squat 4 1 40
Front squat 4 3 50
2Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3Squat 3 1 55
Squat 3 1 65
Squat 2 4 75
4Chest muscles 8 4
5Abs 10 3
Wednesday Reps Sets Weight Notes:

1Deadlift to knees w/2s pause 3 1 50
Deadlift to knees w/2s pause 3 1 60
Deadlift to knees w/2s pause 3 4 70
2Bench press 5 1 50
Bench press 5 1 60
Bench press 3 1 70
Bench press 5 1 70
Bench press 7 1 70
Bench press 4 1 70
Bench press 6 1 70
Bench press 8 1 70
3Deadlift w/pause 5-7cm above 3 1 55
Deadlift w/pause 5-7cm above 3 1 65
4Lat muscles 6 4
5Good morning 5 5
Friday Reps Sets Weight Notes:

1Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 75
2Squat w/pause at half squat p 3 1 50
Squat w/pause at half squat p 3 1 60
3Board bench press 3 1 60
Board bench press 3 1 70
4Chest muscles 8 4
5Hyperextension 8 4
Saturday Reps Sets Weight Notes:

1Deficit deadlift 3 1 50
Deficit deadlift 2 4 60
2Incline Bench press 3 5
3Deadlift off boxes, bar is 5-7c 3 1 55
Deadlift off boxes, bar is 5-7c 3 1 65
4Dip (with Weights) 4 5
5Leg press (80-90% of squat 1 5 5
6Reverse hyperextension 8 4
WEEK 2

1Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 3 1 75
Squat 2 5 80
2Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 5 80
3French press lying 6 5
4Chest muscles 8 4
5Hyperextension 8 4

1Bench press w/chains plus 8-10 3 1 50
Bench press w/chains plus 8-10 3 1 60
2Deadlift w/pause 5-7cm below 3 1 50
Deadlift w/pause 5-7cm below 3 1 60
3Delts 6 5
4Leg extension (1 sec pause eve 6 5
at the top)
5Abs 8 4

1Front squat 4 1 30
Front squat 4 1 40
Front squat 4 4 50
3Dips (with Weights) 6 5
4Lat muscles 8 4
5Good morning 5 5

1Bench press narrow grip 4 1 50
Bench press narrow grip 3 1 60
Bench press narrow grip 3 4 65
2Deadlift w/chains, 8-10kg each 3 1 50
Deadlift w/chains, 8-10kg each 3 1 60
3Dumbbells press 6 5
4Leg press 4 5
WEEK 3

1Front squat 4 1 40
Front squat 4 1 50
Front squat 3 3 55
2Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 2 85
Bench press 2 2 80
3Squat w/pause at half squat p 3 1 50
4Lat muscles 6 5
5Goodmorning 5 4

1Deadlift to knees with 2 sec p 3 1 50
Deadlift to knees with 2 sec p 3 1 60
2Bench press 5 1 50
Bench press 5 1 60
Bench press 3 1 70
Bench press 7 1 70
Bench press 4 1 70
Bench press 8 1 70
Bench press 2 1 70
Bench press 6 1 70
3Deadlift off boxes, bar is 5-7c 4 1 60
4Chest muscles 6 4
5Abs 10 3

2Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 2 5 80
4Lat muscles 8 4
5Goodmorning seated 4 4

1Deadlift w/pause 5-7cm above 3 1 50
2Bench press with middle grip 4 1 50
Bench press with middle grip 4 1 60
Bench press with middle grip 4 4 65
3Deadlift w/ chains 3 1 50
Deadlift w/ chains 3 1 60
4Triceps 6 5
WEEK 4

1Front squat 3 1 40
Front squat 3 1 45
Front squat 3 2 50
Front squat 3 3 55
2Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 3 85
Bench press 3 2 80
3Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 3 4 80
4Dip 6 5
5Lat muscles 6 4
6Hyperextension 8 4

1Deficit deadlift 3 1 50
3Deadlift off boxes, 5-7cm belo 3 1 60
Deadlift off boxes, 5-7cm belo 3 1 70
4Chest muscles 8 4
5French press 6 5

1Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
2Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 2 4 80
4Delts 6 4
5Abs 10 3

1Deadlift w/pause 5-7cm below 3 1 50
2Bench press 6 1 50
Bench press 6 1 60
Bench press 6 4 65
3Deadlift w/chains 3 1 50
Deadlift w/chains 3 1 60
4Leg press 5 5
Preparatory Period II for Class 1 and Above Athletes
WEEK 1
Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 50
Bench press ### 4 1 60
2 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 8 1 70
Squat ### 2 1 70
Squat ### 5 1 70
3 Bench press w/board ### 3 1 60
Bench press w/board ### 3 1 70
4 Chest Muscles 8 4
5 Abs 8 3
Wednesday % Reps Sets Weight Notes:

1 Deficit deadlift ### 3 1 50
Deficit deadlift ### 3 1 60
Deficit deadlift ### 2 4 70
2 Bench press with chains ### 3 1 50
Bench press with chains ### 3 1 60
3 Deadlift off boxes, bar is
### 3 1 60
Deadlift off boxes, bar is
### 3 1 70
### 3 2 80
### 3 3 85
4 Lat Muscles 6 5
5 Dips 5 5
6 Goodmorning 5 5
Friday % Reps Sets Weight Notes:

2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
4 Chest Muscles 6 5
5 Abs 10 3
Saturday % Reps Sets Weight Notes:

### 3 1 60
### 3 1 70
### 3 2 80
### 3 4 85
2 Incline Shoulder Press 3 5
3 Delts 6 4
4 Lat Muscles 6 5
5 Hyperextension 8 4
WEEK 2

2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
3 Bench press w/chains ### 3 1 50
Bench press w/chains ### 3 1 60
4 Chest Muscles 8 5
5 Good morning 5 5

1 Deadlift to knees ### 3 1 50
Deadlift to knees ### 3 1 60
Deadlift to knees ### 2 4 70
3 Deadlift w/chains ### 3 1 50
Deadlift w/chains ### 3 1 60
4 Triceps 6 5
5 Abs 10 4

1 Squat ### 5 1 55
Squat ### 4 1 65
Squat ### 3 1 75
Squat ### 2 4 85
3 Squat ### 3 1 50
Squat ### 3 1 60
Squat ### 3 1 70
Squat ### 2 3 80
4 Chest Muscle 6 5

1 Deadlift w/ 2 pauses, 5-### 3 1 50
Deadlift w/ 2 pauses, 5-### 3 1 60
2 Incline shoulder press 3 5
3 Dips 5 5
4 Lat Muscles 6 5
WEEK 3

2 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 8 1 70
Squat ### 2 1 70
Squat ### 6 1 70
4 Chest Muscles 6 4
5 Good Morning 5 5

1 Deficit Deadlift ### 3 1 50
Deficit Deadlift ### 3 1 60
3 Deadlift from boxes bar###
i 4 1 60
Deadlift from boxes bar###
i 4 1 70
Deadlift from boxes bar###
i 4 4 80
4 Triceps 6 5
5 Abs 10 3

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
2 Bench press w/chains ### 4 1 50
3 Squat ### 4 1 50
Squat ### 4 1 60
Squat ### 4 4 70
4 Lat Muscles 6 5

1 1 + 1/2 (x2) Deadlift ### 3 1 50
### 3 1 60
3 + 1/2 (x2) Deadlift ### 3 1 70
4 + 1/2 (x2) Deadlift ### 3 4 75
2 Close Grip Bench Press### 3 1 50
Close Grip Bench Press### 3 1 60
Close Grip Bench Press### 3 4 70
3 Delts 6 5
4 Triceps 6 5
5 Reverse Hyperextension 8 4
WEEK 4

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 5 80
3 Chest Muscles 6 5
4 Dips 5 5
5 Good Morning 5 5

1 Deadlift w/pause 5-7cm###
a 3 1 50
Deadlift w/pause 5-7cm###
a 3 1 60
a 3 1 70
a 2 4 80
3 Deadlift up to knees ### 3 1 50
Deadlift up to knees ### 3 1 60
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 8 4

2 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
4 Chest Muscles 6 5

3 Deadlift off boxes bar is### 3 1 60
Deadlift off boxes bar is### 3 1 70
5 Lat Muscles 6 5
6 Leg Press 5 5
WEEK 5

2 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 3 1 70
Squat ### 5 1 70
Squat ### 7 1 70
Squat ### 4 1 70
Squat ### 6 1 70
Squat ### 8 1 70
4 Chest Muscles 6 5
5 Good morning 5 5

### 3 1 55
### 3 1 65
### 3 1 75
### 3 4 85
4 Triceps 6 5

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 3 4 75
3 Squat ### 4 1 50
Squat ### 4 1 60
Squat ### 4 4 70
4 Chest Muscles 6 5
5 Abs 10 3

1 Deadlift w/pause 5cm abo### 3 1 50
Deadlift w/pause 5cm abo### 3 1 60
2 DB Bench press 6 5
3 Deadlift w/chains off box
### 4 1 50
Deadlift w/chains off box
### 4 1 60
### 4 1 70
### 4 4 75
4 Lat Muscles 6 5
WEEK 6

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 5 80
3 Chest Muscles 6 5

3 Deadlift ### 3 1 50
Deadlift ### 3 1 60
Deadlift ### 3 1 70
Deadlift ### 2 5 80
4 Delts 6 5
5 Lat Muscles 8 4

1 Squat ### 5 1 50
Squat ### 4 1 60
Squat ### 3 1 70
Squat ### 2 4 80
3 Squat ### 5 1 50
Squat ### 5 1 60
Squat ### 5 4 70
4 Chest Muscles 8 5
5 Abs 8 4

3 Deadlift w/chains ### 3 1 50
4 Dip 4 5
5 Lat Muscles 6 5
Preparatory Period III for Class 1 and Above Athletes
WEEK 1

1 Squat 5 1 55 ###
Squat 4 1 65 ###
Squat 3 1 75 ###
Squat 2 3 85 ###
2 Bench press 5 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
4 Squat 3 1 50 ###
Squat 3 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
3 Chest Muscles 6 4
5 Goodmorning 5 5

Bench press 4 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 2 85
Bench press 2 2 80
2 Deadlift off boxes, bar is 5c 3 1 65
Deadlift off boxes, bar is 5c 3 1 75
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 75 ###
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5

2 Deadlift w/pause 5cm above 3 1 50
Deadlift w/pause 5cm above 3 1 60
2 Lat Muscles 6 4
###
WEEK 2

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 1 80 ###
Squat 1 1 90 ###
Squat 1 1 95 ###
Squat 1 2-3 100-105
###
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 3 75
3 Chest Muscles 5 3

Bench press 4 1 60
Bench press 3 1 70
Bench press 2 1 80
Bench press 1 1 90
Bench press 1 1 95
Bench press 1 2-3 100-105
2 Deadlift 5 1 50
Deadlift 4 1 60
Deadlift 3 1 70
Deadlift 2 1 80
Deadlift 1 1 90
Deadlift 1 1 95
Deadlift 1 2-3 100-105
3 Delts 6 4
4 Lat Muscles 6 4

1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 5 75
4 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 5 4 70 ###
3 Chest Muscles 8 5
4 Abs 8 4

1 Deadlift up to knees 3 1 50
Deadlift up to knees 3 1 60
2 Bench Press 5 1 50
Bench Press 5 1 60
Bench Press 5 4 70
4 Dips 4 5
5 Lat Muscles 6 5
###
WEEK 3

Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 3 5 80 ###
3 Bench press w/board 4 1 60
Bench press w/board 4 1 70
4 Chest Muscles 6 4
5 Goodmorning 5 5

1 Deadlift up to knees w/pause 4 1 50
Deadlift up to knees w/pause 4 1 60
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 2 85
Bench press 3 1 80
Bench press 5 1 70
Bench press 7 1 60
Bench press 9 1 50
3 1(x2) + 1/2 (x2) Deadlift, alte 4 1 50
1(x2) + 1/2 (x2) Deadlift, alte 4 1 60
1(x2) + 1/2 (x2) Deadlift, alte 4 1 70
1 + 1/2 (x2) Deadlift, alternat 3 4 75
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

1 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 3 1 65 ###
Squat 7 1 65 ###
Squat 4 1 65 ###
Squat 8 1 65 ###
Squat 2 1 65 ###
Squat 6 1 65 ###
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 5 80
3 Dips 4 5
4 Chest Muscles 6 4

1 Deadlift w/pause 5-7cm abov 3 1 50
Deadlift w/pause 5-7cm abov 3 1 60
2 Bench press w/chains 4 1 50
Bench press w/chains 4 1 60
3 Goodmorning 5 5
4 Leg Press 6 5
###
WEEK 4

2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 3 2 80 ###
Squat 2 2 85 ###
Squat 3 2 80 ###
3 Decline Bench Press 4 1 50
Decline Bench Press 4 1 60
Decline Bench Press 4 5 70
4 Chest Muscles 6 4
5 Abs 10 3

1 Deadlift w/pause 5-7cm belo 3 1 50
Deadlift w/pause 5-7cm belo 3 1 60
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 2 80
Bench press 2 3 85
Bench press 3 2 80
4 Lat Muscles 6 5
5 Goodmorning 5 5

1 Bench press w/chains 3 1 50
2 Squat 5 1 50 ###
Squat 5 1 60 ###
Squat 3 1 70 ###
Squat 5 1 70 ###
Squat 7 1 70 ###
Squat 4 1 70 ###
Squat 6 1 70 ###
Squat 8 1 70 ###
4 Chest Muscles 6 5
5 Dips 5 5

1 1(x2) + 1/2 (x2) Deadlift, alte 4 1 50
1(x2) + 1/2 (x2) Deadlift, alte 4 1 60
1 + 1/2 (x2) Deadlift 3 1 70
1 + 1/2 Deadlift 2 4 80
3 Lat Muscles 6 5
###
WEEK 5

Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
2 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
Bench press 4 1 60
Bench press 4 4 70
4 Chest Muscles 6 4
5 Goodmorning 5 5

1 Deficit deadlift 3 1 50
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Deadlift from boxes, bar is 5 3 1 70
Deadlift from boxes, bar is 5 3 1 80
4 Triceps 6 5
5 Goodmorning 5 4
1 Squat 5 1 50 ###
Squat 4 1 60 ###
Squat 3 1 70 ###
Squat 2 4 80 ###
Bench press 6 1 60
Bench press 6 5 70
4 Squat 3 1 55 ###
Squat 3 1 65 ###
Squat 3 4 75 ###
3 Chest Muscles 6 5
5 Lat Muscles 6 5

1 Deadlift up to knees w/pause 3 1 50
2 Close Grip Bench Press 4 1 50
Close Grip Bench Press 4 1 60
Close Grip Bench Press 4 4 70
4 Dips 5 5
5 Triceps 6 5
###
###
Competition Period for Class 1 and Above Athletes
WEEK 1

Bench press 4 1 65
Bench press 3 1 75
Bench press 2 3 85
2 Squat 5 1 50
Squat 4 1 60
Squat 3 1 70
Squat 3 4 80
Bench press 4 1 60
Bench press 3 1 70
Bench press 2 4 80
4 Chest Muscles 8 4

1 Deficit Deadlift 3 1 50
Deficit Deadlift 3 1 60
Deficit Deadlift 2 2 70
Bench press 4 1 60
Bench press 3 1 70
Bench press 3 4 80
3 Deadlift of boxes, bar is 3 1 60
Deadlift of boxes, bar is 3 1 70
4 Lat Muscles 6 4
5 Abs 8 4

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 2 80
Squat 1 3 85
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 2 3 85
Bench press 2 2 80
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4

1 Incline Shoulder press 3 5
2 Deadlift off boxes, bar is 3 1 55
Deadlift off boxes, bar is 3 1 65
3 Delts 6 4
4 Lat Muscles 6 4
WEEK 2

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 3 75
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 3 75
3 Chest Muscles 6 4

Bench press 3 1 60
Bench press 3 1 70
Bench press 2 1 80
Bench press 1 1 90
Bench press 1 1 95
Bench press 1 1-2 100
2 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 2 1 70
Deadlift 2 1 80
Deadlift 1 1 90
Deadlift 1 1 95
Deadlift 1 1-2 100
3 Triceps 6 4
4 Abs 8 3

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 1 80
Squat 1 1 90
Squat 1 1 95
Squat 1 1-2 100
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 4 75
3 Chest Muscles 6 4
4 Goodmorning 4 4

1 DB Bench Press 5 5
3 Lat Muscles 6 4
4 Dips 4 4
WEEK 3

1 Squat 3 1 55
Squat 3 1 65
Squat 2 2 75
Squat 1 4 85
Bench press 3 1 60
Bench press 3 1 70
Bench press 3 4 80
3 Chest Muscles 6 4

Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 3 85
3 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 3 1 70
Deadlift 2 4 80
4 Lat Muscles 6 4
5 Abs 8 3

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 4 80
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 5 80
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4

2 Deadlift off boxes, bar is 3 1 55
3 Lat Muscles 6 4
WEEK 4

1 Squat 3 1 50
Squat 3 1 60
Squat 3 1 70
Squat 2 4 80
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
Bench press 1 3 85
3 Chest Muscles 6 4
4 Goodmorning 4 4

Bench press 3 1 60
Bench press 3 1 70
Bench press 2 2 80
2 Deadlift 2 1 50
Deadlift 2 1 60
Deadlift 2 3 70
3 Lat Muscles 6 3
4 Abs 8 3

1 Squat 3 1 50
Squat 3 1 60
Squat 2 2 70
Squat 1 3 75
Bench press 3 1 60
Bench press 3 1 70
Bench press 2 3 75
Saturday
Rest
WEEK 5

Bench press 3 1 60
Bench press 2 2 70
Bench press 1 3 75
2 Deadlift 3 1 50
Deadlift 3 1 60
Deadlift 2 3 70
3 Abs 8 3

1 Squat 3 1 50
Squat 2 1 60
Squat 1 3 70
Bench press 3 1 60
Bench press 2 3 70
Competition
Prep Cycle I
Week Squat Bench Dead NL Avg Wt.
1 52 105 61 218 65
2 49 78 32 159 64
Pepar
3 56 126 75 257 66
4 62 121 65 248 67
Total 219 430 233 882 66
Prep Cycle II NL
Avg Wt.
1 59 103 59 221 70
2 55 93 48 196 69
3 84 105 59 248 67
4 42 84 63 189 70
5 91 129 90 310 67
6 42 84 63 189 70
Total 373 598 382 1353 69
Prep Cycle III

1 55 62 35 152 69
2 69 94 64 227 68
3 67 140 65 272 67
Pepara
4 71 128 54 253 70
5 58 134 72 264 68
Total 320 558 290 1168 69
Comp Cycle
1 40 85 38 163 70
2 30 47 29 106 69
3 31 56 47 134 70
4 30 44 10 84 67
5 8 25 12 45 63
Total 139 257 136 532 69
Squat Analysis
Prep Cycle I
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 Month
50-59 18 21 21 23 83
60-69 6 4 7 7 24
70-79 20 6 14 6 46
80-89 0 10 10 20 40
90+ 0 0 0 0 0
NL 44 41 52 56 193
Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3%
Prep Cycle II
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle

50-59 10 13 14 10 14 15 76
60-69 9 11 13 8 13 13 67
70-79 32 9 49 6 64 26 186
80-89 8 22 8 18 0 18 74
90+ 0 0 0 0 0 0 0
NL 59 55 84 42 91 72 403
Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Prep Cycle III

% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
50-59 13 15 10 10 13 61
60-69 11 13 39 9 11 83
70-79 17 26 3 36 18 100
80-89 14 10 15 16 16 71
90+ 0 5 0 0 0 5
NL 55 69 67 71 58 320
Avg. Int. 68.2% 67.2% 65.7% 68.5% 67.9% 67.5%
Comp Cycle
50-59 8 6 6 6 3 29
60-69 7 6 6 6 2 27
70-79 6 12 7 10 3 38
80-89 19 2 12 8 0 41
90+ 0 4 0 0 0 4
NL 40 30 31 30 8 139
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
Bench Analysis
Prep Cycle I
50-59 15 12 21 19 67
60-69 16 25 52 44 137
70-79 62 21 36 20 139
80-89 12 17 14 32 75
90+ 0 3 3 6 12
NL 105 78 126 121 430
Avg. Int. 68.0% 67.7% 66.0% 68.6% 67.5%
Prep Cycle II
50-59 17 18 21 16 35 19 126
60-69 18 15 19 14 28 17 111
70-79 36 25 45 12 36 72 226
80-89 32 29 20 35 30 10 156
90+ 0 6 0 7 0 0 13
NL 103 93 105 84 129 118 632
Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%
Prep Cycle III

50-59 15 20 28 19 24 106
60-69 12 17 27 18 22 96
70-79 17 50 34 61 76 238
80-89 18 2 51 24 12 107
90+ 0 5 0 6 0 11
NL 62 94 140 128 134 558
Avg. Int. 66.9% 66.7% 67.9% 70.4% 66.0% 67.7%
Comp Cycle
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month
50-59 18 9 9 9 6 51
60-69 15 9 9 9 6 48
70-79 12 23 9 15 13 72
80-89 40 2 29 11 0 82
90+ 0 4 0 0 0 4
NL 85 47 56 44 25 257
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%
Deadlift Analysis
Prep Cycle I
50-59 12 6 9 9 36
60-69 17 6 13 12 48
70-79 26 20 37 29 112
80-89 6 0 16 9 31
90+ 0 0 0 6 6
NL 61 32 75 65 233
Avg. Int. 66.9% 66.4% 69.6% 69.7% 68.5%
Prep Cycle II
50-59 3 9 6 9 14 13 54
60-69 9 9 7 12 14 19 70
70-79 14 30 27 17 50 33 171
80-89 33 0 16 17 12 10 88
90+ 0 0 0 0 0 0 0
NL 59 48 56 55 90 75 383
Avg. Int. 74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%
Prep Cycle III

50-59 3 8 11 7 9 38
60-69 6 11 11 10 12 50
70-79 14 22 43 9 29 117
80-89 6 18 0 22 15 61
90+ 6 5 0 6 7 24
NL 35 64 65 54 72 290
Avg. Int. 74.6% 71.6% 66.5% 73.5% 72.6% 71.4%
Comp Cycle
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month
50-59 6 6 9 2 3 26
60-69 9 6 9 2 3 29
70-79 10 11 15 6 6 48
80-89 10 2 14 0 0 26
90+ 3 4 0 0 0 7
NL 38 29 47 10 12 136
Avg. Int. 70.7% 68.8% 69.5% 64.0% 62.5% 68.6%
Lift Distribution Analysis
Prep Cycle I
% of LifWEEK 1 WEEK 2 WEEK 3 WEEK 4 Cycle
Squat 21.0% 27.2% 20.6% 23.1% 22.5%
Bench 50.0% 51.7% 49.8% 50.0% 50.2%

Deadlift 29.0% 21.2% 29.6% 26.9% 27.2%
Prep Cycle II
% of LifWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle
Squat 26.7% 28.1% 34.3% 23.2% 29.4% 27.2% 28.4%
Bench 46.6% 47.4% 42.9% 46.4% 41.6% 44.5% 44.6%
Deadlift 26.7% 24.5% 22.9% 30.4% 29.0% 28.3% 27.0%
Prep Cycle III

% of LifWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
Squat 36.2% 30.4% 24.6% 28.1% 22.0% 27.4%
Bench 40.8% 41.4% 51.5% 50.6% 50.8% 47.8%
Deadlift 23.0% 28.2% 23.9% 21.3% 27.3% 24.8%
Comp Cycle
% of LifWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
Squat 24.5% 28.3% 23.1% 35.7% 17.8% 26.1%
Bench 52.1% 44.3% 41.8% 52.4% 55.6% 48.3%
Deadlift 23.3% 27.4% 35.1% 11.9% 26.7% 25.6%
Peparatory Period I Peparatory Period II
NL
Avg Wt.
Peparatory Period III Competition Period

Squat
Bench Dead Tonnage Squat Bench Dead
###### 4080 14230 57.9% 68.0% 66.9%
###### 2125 10210 57.2% 67.7% 66.4%
###### 5220 17030 62.4% 66.0% 69.6%
###### 4530 16725 62.7% 68.6% 69.7%
###### 15955 58195 60.3% 67.5% 68.5%
Squat
###### 4415 15515 66.4% 69.7% 74.8%
###### 3170 13535 69.1% 70.6% 66.0%
###### 4130 16735 66.1% 67.2% 70.0%
###### 4350 13290 67.6% 72.6% 69.0%
###### 6225 20695 66.2% 65.5% 69.2%
###### 4350 13290 67.6% 72.6% 69.0%
###### 26640 93060 66.9% 69.3% 69.7%
Squat I Squat II
50-59
60-69
Squat I Squat II
Squat
###### 2610 10510 68.2% 66.9% 74.6%
###### 4585 15490 67.2% 66.7% 71.6%
######
50-59 4320 18220 65.7% 67.9% 66.5%
######
60-69 3970 17835 68.5% 70.4% 73.5%
###### 5225 18005 67.9% 66.0% 72.6%
70-79
###### 20710 80060 67.5% 67.7% 71.4%
80-89
90+
Squat
###### 2685 11420 69.4% 70.1% 70.7%
###### 1995 7265 68.8% 68.2% 68.8%
###### 3265 9400 70.3% 70.6% 69.5%
###### 640 5620 67.2% 67.4% 64.0%
480### 750 2815 60.0% 63.4% 62.5%
###### 9335 36520 68.5% 68.8% 68.6%
Squat III Squat Comp
Bench I Bench II
50-59
60-69
70-79
80-89
90+
Bench I Bench II
50-59
60-69
70-79
80-89
90+
Bench III Bench Co
Deadlift I Deadlift II
50-59
60-69
70-79
80-89
90+
50-59
60-69
70-79
80-89
90+
Deadlift (4 day #3) Deadlift (4 da
Lift Distribution (4 day #1) Lift Distribution (4
Squat
Deadlift
Bench
Squat
Deadlift
Bench
Lift Distribution (4 day #3) Lift Distribution (4

ratory Period II
petition Period
Squat II
Squat II
Squat Comp
Bench II
Bench II
Bench Comp
Deadlift II
Deadlift (4 day comp)
t Distribution (4 day #2)

t Distribution (4 day comp)

Sheiko Advanced Medium Load

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Sheiko Advanced Medium Load

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Q: How should I use this training program?

Q: How do I modify the program without messing it up?

Q: Can I run this program with inflated maxes?

Q: My gym doesn't have chains. What can I do instead?

Q: How can I do board presses by myself?

Q: I train equipped. How can I use this program?

Q: Can I have Boris train me personally?

so available for your mobile device

youself acquainted with this style of training by running

r specific needs is to make exercise substitutions and

hniqe because higher intensity usually leads to form

l. Check your local hardware store or at least get some

Lower the bar to the bottle then press it back up.

gear through the whole program. In that case use your

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