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  1. #1
    Registered User deccolads's Avatar
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    powerlifting program

    Hello guys,

    I am an intermediate/advanced lifter whos been lifting for years with average lifts.

    My 1RM at 87kg, 6'1 and 27yrs old are 122.5kg bench, 155kg squat and 190kg dead.

    Im wondering if anyone has proven powerlifting programs or simply just strength building
    programs that they would be able to share please.

    Currently running a legs, push pull routine.

    Thanks guys
    Last edited by deccolads; 10-31-2019 at 07:06 PM. Reason: forgot to add something
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  2. #2
    Registered User Oleg1975K's Avatar
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    If you want, I can translate for you Sheiko's plan for intermediates.
    (План для разрядников)
    This is a cool program, made according to all the canons of the theory of power sports.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
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    Originally Posted by Oleg1975K View Post
    If you want, I can translate for you Sheiko's plan for intermediates.
    (План для разрядников)
    This is a cool program, made according to all the canons of the theory of power sports.
    Sheiko doesn't have any general plans. All his programming was specific to each individual he was training
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  5. #5
    Registered User Oleg1975K's Avatar
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    Originally Posted by WolfRose7 View Post
    Sheiko doesn't have any general plans. All his programming was specific to each individual he was training
    Sheiko has published 2 books, and each of them has typical plans for different levels of training athletes.
    In the 1st edition, versions of plans for young, gifted athletes. The latter plans are close to the capabilities of the average person. Naturally, in parallel, he gives the methodology by which these plans are built. In a more "general" form, this technique is not his, but developed by A. Medvedev.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  6. #6
    Registered User deccolads's Avatar
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    Originally Posted by Oleg1975K View Post
    If you want, I can translate for you Sheiko's plan for intermediates.
    (План для разрядников)
    This is a cool program, made according to all the canons of the theory of power sports.
    yes please
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  7. #7
    Registered User DCSpartan's Avatar
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    Originally Posted by deccolads View Post
    yes please
    Dude, please listen to Wolfrose7's comments. He is telling you the truth. I wouldnt open any attachments sent by a random russian on the internet regardless.
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  8. #8
    Registered User Oleg1975K's Avatar
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    Originally Posted by DCSpartan View Post
    Dude, please listen to Wolfrose7's comments. He is telling you the truth. I wouldnt open any attachments sent by a random russian on the internet regardless.
    Listen you moron. Everything that will be translated I will lay out in the subject in plain text, without any attachments. But you better not read this, suddenly there is your 500 cm3 - the brain will somehow be programmed)))
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  9. #9
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    ^^^^case in point. Guy is a raging troll on most threads. Sure, go ahead and click on the excel file he sends you
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  10. #10
    Registered User Oleg1975K's Avatar
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    For a local moderator ... Hello, colleague. I, just like you, as a hobby, moderate the topics at the largest Russian-speaking power sports forum. (I did not announce the name of the site, so as not to advertise. If it is necessary for verification, I will say what kind of Internet forum it is). We also have a lot of athletes from different countries - Israel, USA, Canada, Germany, countries of the former USSR. But no one calls them trolls based on location. Really ... what the **** ... Your local athletes have not heard of Sheiko? Or are you afraid of a nuclear bomb in an excel file or other typical format? Smile "laughing dude under the table" ...
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  11. #11
    Registered User DCSpartan's Avatar
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    I dont care what you are on other boards. On this one you are dick.
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  12. #12
    Chihuahua in the rain Corbets's Avatar
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    Originally Posted by DCSpartan View Post
    I dont care what you are on other boards. On this one you are dick.
    Frankly, I’ve not thought that from his posts. His English is a bit... Russian, but as someone who speaks four languages I tend to be a bit tolerant of language mistakes that others may interpret as rudeness.

    Maybe he’s been a dick in the threads I’ve not seen. All I can say is that it seems to me like he’s trying to be helpful, but in at least a few cases is preaching older ways of thinking that have since been debunked. That’s not quite the same thing.

    And I wouldn’t advise opening attachments from any random internet user, Russian, American or otherwise.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

    My Strava profile: https://www.strava.com/athletes/3015113
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  13. #13
    Registered User Oleg1975K's Avatar
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    This is a photo of pages from B. Sheiko’s book, From Beginner to Master. UTG (training groups) are middle-level athletes. Sheiko divides the preparation for the competition into 2 mesocycles (blocks) - "preparatory" and "competitive".
    In the preparatory mesocycle, a large amount of work on medium weights, a lot of auxiliary exercises. This is something like a block of "accumulation". At the beginning of the "competitive" mesocycle, the athlete performs a 1 rm test, being not fully restored. Then comes a few weeks of training on a small volume. His goal is to bring the athlete to the competition in the best competitive form.
    Sheiko's plans are calculated from 1rm, real at the moment.
    For the first passage of the program, you can even underestimate 1 pm for calculations somewhere by 5%.
    General periodization may be as follows:
    2 times you go through the preparatory mesocycle (4 + 4 weeks)
    Then you proceed to fulfill the plan of the competitive mesocycle. (4 weeks)
    In total, this preparation will take 12 weeks.
    Attached Images
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  14. #14
    Registered User Oleg1975K's Avatar
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    Originally Posted by DCSpartan View Post
    I dont care what you are on other boards. On this one you are dick.
    You just do not cry, baby. Nobody is going to beat you. )))
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User Oleg1975K's Avatar
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    Preparatory mesocycle

    Week 1
    Day 1
    1. Squat 1x5 (50%), 1x5 (60%), 4x4 (70%)
    2. Bench press 1x5 (50%), 1x5 (60%), 1x3 (70%) 4ph3r (75%)
    3. Bench flys with dumbbells (pectoral) 4x8
    4.Goodmonings 4x5

    Day 2
    1. Deadlift to the knees 1x3 (50%), 1x3 (60%), 1x3 (70%), 4x3 (75%)
    lower phase of motion
    2.Press sitting at an angle of 3x5
    3. Rowing sitting 5x8
    4. Partial deadlift from supports (level 7 cm below the knees) 1x3 (55%), 1x3 (65%), 1x3 (75%), 3x2 (85%)
    upper phase of motion
    5.Lift legs in the hang 3x10

    Day 3
    1. Squat 1x5 (50%), 1x4 (60%), 1x3 (70%), 4x3 (75%)
    2. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 4x2 (80%)
    3. Bench flys with dumbbells (pectoral) 4x8
    4.French bench press 4x6
    5.Goodmonings 5x5

    Week 2
    Day 1
    1. Squat 1x5 (50%), 1x4 (60%), 1x3 (70%), 4x2 (80%)
    2. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 5x3 (80%)
    3. Lat pulldowns (behind the neck) 4x8
    4. Dips 4x6
    5. Hyperextension 4x8

    Day 2
    1. Deadlift to the knees 1х3 (50%), 1х3 (60%), 1х3 (70%), 4х2р (75%) lower phase of movement
    2. Bench press 1x6 (50%), 1x6 (60%), 4x6 (65%)
    3. Bench flies with dumbbells 4x8
    4. Deadlift from the stands (height - above the knees) 1x4 (55%), 1x4 (65%), 4x4 (75%)
    5. Flys to the sides 4x6

    Day3
    1. Squat 1x5 (50%), 1x5 (60%), 4x4 (70%)
    2. Bench press 1x3 (50%), 1x3 (60%), 4x3 (70%)
    3. Rowing sitting 4x8
    4.French bench press 4x8
    5. 4x8 hyperextension

    A little later I will lay out a plan for weeks No. 3 and 4
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  16. #16
    Registered User Oleg1975K's Avatar
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    Preparatory mesocycle. To be continued.

    Week3
    Day 1
    1. Squat 1x5 (50%), 1x4 (60%), 1x3 (70%), 4x3 (75%)
    2. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 5x2 (80%)
    3. Bench flys with dumbbells (pectoralis) 4x8
    4. 4x6 dumbbell bench press
    5.Goodmonings 5x5

    Day 2
    1. Deadlift standing on a stand (pit) 1x3 (50%), 1x3 (60%), 4x2 (65%)
    Increased range of motion
    2. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 2x3 (80%), 3x2 (85%)
    3. Rowing sitting 4x6
    4. Deadlift with deliveries 1x3 (60%), 1x3 (70%), 2x3 (80%), 3x3 (90%) the upper part of the movement
    5. Abs crunchy 3x10

    Day3
    1. Squat 1x5 (50%), 1x4 (60%), 1x3 (70%), 4x2 (80%)
    2. Bench press reverse tilt 1x4 (50%), 1x4 (60%), 4x4 (70%)
    3. Bench fly with 4x8 dumbbells
    4.French 4x8 bench press

    Week 4

    Day 1
    1. Squat 1x5 (50%), 1x4 (60%), 1x3 (70%), 2x3 (80%), 3x2 (85%)
    2. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 5x3 (80%)
    3.Lat pulldowns (behind the neck) 4x8
    4.Biceps sitting dumbbells 4x6
    5. Hyperextension 4x8

    Day 2
    1. Bench press 1x5 (50%), 1x4 (60%), 1x3 (70%), 1x3 (80%), 4x2 (85%)
    2. Deadlift with 2 stops (1st stop- below the knees by 5 cm, 2nd stop- above the knees by 5 cm) 1x2 (50%), 1x2 (60%), 2x2 (70%), 3x1 (75%)
    3. A fly bench with 4x8 dumbbells
    4. Flies to the sides 4x6
    5. Abs Crunch 3x10

    Day3
    1. Squat 1x5 (55%), 1x4 (65%), 4x3 (75%)
    2. Bench press 1x4 (50%), 1x4 (60%), 4x4 (70%)
    3.French bench press 4x8
    4. Goodmonings 4x5

    For example-
    day1 monday
    day 2 wednesday
    day3 friday

    Auxiliary exercises are performed with light weights, with a large margin of repetitions.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Competitive Mesocycle

    Week 1
    Day 1
    1. Squat 1x3 (50%), 1x3 (60%), 2x3 (70%), 3 x 2 (75%)
    2. Bench press 1x3 (50%), 1x3 (60%), 2x3 (70%), 3x2 (75%)
    3.Lift legs in the hang (Abs) 3x8

    Day 2
    Test 1 RM
    1. Squats 1x3 (50%), 1x3 (60%), 1x3 (70%), 1x2 (80%), 1x1 (90%), 1x1 (95%), 2-3x 1 (100-105%)
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 1x2 (80%), 1x1 (90%), 2-3x 1 (100-105%)
    3. Deadlift 1x3 (50%), 1x3 (60%), 1x2 (70%), 1x1 (80%), 1x1 (90%), 2x 1 (100-105%)
    4. Hyperextension 3x8

    Day3
    1. Squats 1x3 (50%), 1x3 (60%), 1x3 (70%), 4 x 2 (75%)
    2. Bench press 1x3 (55%), 1x3 (65%), 5x3 (75%)
    3. “Peck-Dec” 4x6
    4.Flays to the sides 4x6
    5.Lift legs in the hanging 3x8
     
    Week 2

    Day 1
    1. Squats 1x3 (50%), 1x3 (60%), 1x3 (70%), 4 x 2 (80%)
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 5x3 (80%)
    3. Bench flies (pectoralis) 4x6
    4.French bench press 4x6
    5. Slopes with a barbell on the back (sitting) 5x4

    Day 2
    1. The deadlift standing on the stand 1x3 (50%), 1x3 (60%), 1x2 (65%), 3x 1 (70%)
    Increased range of motion
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 1x3 (80%), 2x3 (85%), 2x1 (90%)
    3. Deadlift from stands (bar below the level of the knees) 1x3 (65%), 1x3 (75%), 2x2 (85%), 3x 1 (95%)
    Working out the top of the movement
    4.Lat pulldowns (behind the neck) 4x6
    5. Abs Crunch 3x8

    Day3
    1. Squats 1x3 (50%), 1x3 (60%), 1x3 (70%), 4x3 (80%)
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 5x3 (80%)
    3. 4x6 wiring
    4.Biceps (dumbbells) 4x6
    5. 5x4 Goodmongings

    Week 3
    Day 1
    1. Squat 1x3 (50%), 1x3 (60%), 1x3 (70%), 4x2 (80%)
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 1x2 (80%), 3x 1 (85%)
    3. Rowing sitting 4x6
    4.Lift legs in the hang 3x8

    Day 2
    1. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 4x3 (80%)
    2. 3x6 wiring
    3. Deadlift 1x3 (50%), 1x3 (60%), 1x3 (70%), 5x2 (75%)
    4. Hyperextension 3x6

    Day 3
    1. Squat 1x3 (50%), 1x3 (60%), 1x3 (70%), 3x2 (75%)
    2. Bench press 1x3 (50%), 1x3 (60%), 1x3 (70%), 4x3 (75%)
    3.abs crunches 3x8

    Week 4

    Day 1 (Monday)
    1. Bench press 1x3 (50%), 1x3 (60%), 1x2 (70%), 3x1 (75%)
    2. Deadlift 1x3 (50%), 1x3 (60%), 3 x2 (70%)
    3. Raising the legs in the hang 2x8

    Day 2 (Wednesday)
    1. Squats 1x3 (50%), 1x3 (60%), 3x 2 (65%)
    2. Bench press 1x3 (50%), 1x3 (60%), 3x 2 (70%)

    Day 3
    Competitions (Saturday or Sunday)
    Attached Images
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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