My Weak End Part One

I had suffered numerous setbacks which led to one of the worst off seasons I have ever experienced. My three powerlifts (bench press, squat and deadlift) had been reduced to 275lbs, 315lbs and 365lbs respectively for my one rep maximum lifts. Instead of remain discouraged I needed a plan of action and quick. Enter the Sheiko Beginner Training Template.

Training Strategy:
I decided after I took my maximum lifts to employ the Sheiko Beginner Template. This program was chosen for it’s simplicity and the fact that it uses a 4 week training split. The program calls for Monday, Wednesday and Friday as training days. Here is how the four weeks were layed out:
WEEK ONE
Monday
Bench Press
50% 5×1, 60% 4×2, 70% 3×2, 75% 3×5
Squats
50% 5×1, 60% 5×2, 70% 5×5
Bench Press
50% 5×1, 60% 5×1, 70% 4×4
Flies
10×5
Good Mornings
5×5

Wednesday
Deadlift to the knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 3×4
Incline Bench
6×4
Dips
5×5
Deadlift from pins
55% 4×1, 65% 4×1, 75% 4×2, 85% 3×4
Lunges
5×5
Abs
10×3

Friday
Bench Press
50% 5×1, 60% 5×1, 70% 4×1, 75% 3×2, 80% 2×2, 75% 3×2, 70% 4×1, 60% 6×1, 50% 8×1
Flies
10×5
Squats
50% 5×1, 60% 4×1, 70% 3×2, 75% 3×5
Good Mornings
5×5

Note: the first number above represents sets the number after the x represents the repetitions per set.

As you can see the training template is a basic format utilizing percentages and my workouts averaged 2 hours per session. I was training from 11:00pm until around 1:00am.

In Part Two I will continue to list the workouts for the remaining weeks of the program.

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