My Weak End Part Three
In the last post I had explained my second week of the Sheiko Training along with briefly touching upon my nutritional strategy that I followed during the four weeks of the program. I will now detail the last two weeks.
Week Three
Monday
Squat
55% 5×1, 65% 4×1, 75% 3×2, 85% 2×4
Bench Presses
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Flies
10×5
Pushups
10×5
Squats
50% 3×1, 60% 3×1, 70% 3×1, 80% 3×4
Good Mornings
5×5
Wednesday
Deadlift off box
50% 3×2, 60% 3×2, 65% 3×4
Bench Presses
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×3, 85% 2×2, 80% 3×2
Flies
10×5
Deadlift from Pins (rack pull)
60% 4×1, 70% 4×2, 80% 3×2, 90% 2×3
Lunges
5×5
Friday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Bench Presses
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×7
Flies
10×5
Military Press
4×5
Good Mornings
5×5
Week Four
Monday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×5
Bench Press
55% 5×1, 65% 5×1, 75% 4×5
Flies
10×5
Dips
8×5
Front Squats
40% 5×2, 50% 4×2, 60% 3×3
Good Mornings
5×5
Wednesday
Bench Presses
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×2, 85% 2×3
Deadlift
50% 3×1, 60% 3×1, 70% 3×2, 80% 3×2, 85% 2×3, 80% 2×3
Bench Presses
50% 5×1, 60% 5×1, 70% 5×4
Flies
10×5
Friday
Squats
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Bench Presses
50% 6×1, 60% 5×1, 70% 4×2, 80% 3×2, 85% 2×2, 80% 3×2, 70% 4×1, 60% 6×1, 50% 8×1
Flies
10×5
Dips
8×5
Good Mornings
5×5
Abs
10×3
This concludes the 4 Week Sheiko Beginner program which I followed. The week after this was my testing week in which I performed one lift per night to determine my new one rep maximum poundages. Check back for Part Four with my results along with my thoughts on the program.
