Reply
Results 1 to 1 of 1
  1. #1
    Registered User yodanz1's Avatar
    Join Date: Dec 2011
    Age: 28
    Posts: 1
    Rep Power: 0
    yodanz1 has no reputation, good or bad yet. (0)
    yodanz1 is offline

    Sheiko universal spreadsheet

    Just finished converting the Universal appropriate program part 1 and part 2 from Sheiko's site to excel.



    Some random notes about the program:

    If you're unsure about some of the special preparatory exercises you can go to his site to see some examples and which ones he recommends:
    sheiko-program.ru/training-programs/examples-of-special-preparatory-exercises-photos

    When the reps are written as 5,4,3,8... that means 1 set of 5, then 1 set of 4, etc...

    From boris's facebook page:

    The paused deadlifts are supposed to be paused for 0.5-1 sec then returned back to the floor

    Regarding board height and chain weight:
    "1. Up to 90% use 5 cm board, when you are going to press 95% - 100% and you are not confident in your abilities - use 10 cm board.

    2. Weight of chains for every side is 5-10 kg. Percentage of bench press has to include chains weight. When your arms are straight (start/final position) 2-3 chain links have to be on the floor. The same for deadlift and bench press."
    Attached Files
    Reply With Quote

Similar Threads

  1. Anybody experienced with Sheiko MSIC cycles?
    By Dogmai in forum Powerlifting/Strongman
    Replies: 33
    Last Post: 12-28-2013, 03:39 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts