Post by jk on Apr 24, 2013 18:09:33 GMT 10
Has anyone ran the offseason Sheiko cycle that is floating around on the internet, and if so what were there experiences with it?
It's 6 weeks long, 5 days/week and features quite high volume. I was thinking of giving this a go starting next week. I have experience with Sheiko, having run #37 three times, #30 also three times, #32 twice and the standard CMS cycle found in ChaseT's spreadsheet once. I did not struggle with #30 or CMS. My best total is 607.5 kg raw at 79 kg bodyweight.
Quoted from Pritchard on Powerhouse forums:
I'll paste it here. Warning- this template is designed for an intermediate lifter (by Russian standards- thats someone with a few years of solid volume training)- Candidate for Master of Sports. DO NOT TRY TO JUMP INTO THIS UNLESS YOU KNOW YOU ARE READY OR YOU WANT YOUR BUTT KICKED! Any questions about what lifts/exercises are, etc- just let me know.
Day 5 you see "SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+6+2+7+5 (54)" This means you do 50% for 5reps, then 60% for 5 reps, then 70% for 3 reps, then 8reps, then 4 reps, then 9reps, then 6 reps, then 2 reps, then 7 reps, then 5 reps. Thats 54 reps, of which 44 are with 70%. Now, if that does not build some insane condition and mass nothing will.
This is some serious volume, mass and conditioning building routine, designed for 'off season' to prepare the lifter for the year ahead.
As stated above, it is a muscle/strength building CMS template. Lots of front squats- lots of high rep sets.
Sheiko says "you are commanded- survive". If you survive this- you will be a total machine- but you may not survive.
Special Preparatory cycle for CMS
с 26.11. по 06.01.2002.
Week 1 с 26.11. по 02.12.
-----------------------------
Day 1 (Mon)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рХ5п.
4.SQ /front / 50% 5рХ2п,60% 5рХ4п (30)**
5.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ4п (42)
6.Goodmornings 5рх5п. Итого:132 подъема
-------------------
** - front squat stance should be the same as competitive squat
Day 2 (Tues)
------------------
1.Deficit deadlift ** 50% 4рХ2п,60% 4рХ2п,65% 3рХ5п (31)
2.Incline 4рХ6п.
3.Seated bicep curl 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Pushups 15рХ5п. Итого: 31 подъем
------------------
** - высота подставки должна быть 12-15см.
Day 3 (Wed)
----------------
1.Deadlift with chains 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,75% 3рХ4п (26)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,80% 2рХ2п,
85% 1рХ2п,80% 2рХ2п,70% 4рХ2п,60% 6рХ2п,
50% 8рХ2п (61)
3.Flys 10рХ5п.
4.Deadlift from racks 65% 4рХ1п,75% 4рХ2п,85% 4рХ4п (28)
5.Goodmornings 6рХ5п. Итого:115 подъемов
--------------------
Day 5 (Frid)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
3.Dips 6рХ5п. /with weight /
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+6+2+7+5 (54)
5.Pushups 15рХ5п. Итого:114 подъемов
--------------------
Day 6 (Sat)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (22)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 4рХ5п (30)
3.Tricep ext/press 10рх5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
5.Leg press 8рх6п.
6.Goodmornings 8рх5п. Итого: 80 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:472 подъема
-----------------------------
ПРИКАЗАНО – ВЫЖИТЬ!!!
2 НЕДЕЛЯ с 03 по 09.12.
------------------------
1 день (понедельник)
----------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.SQ to depth 6рХ5п.
6.Goodmornings 5рх5п. Итого: 90 подъемов
--------------------
2 день (вторник)
-----------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 3рХ5п (27)
2.Incline 5рХ6п.
3.Dbell shoulder press 6+6рХ5п.**
4.Lat raises 10рХ5п.
5.Pushups 15рХ5п. Итого: 27 подъемов
--------------------
** - six reps each side
3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ3п,
80% 3рХ2п,70% 5рХ1п.60% 7рХ1п,50% 9рХ1п (48)
3.Flys 10рх5п.
4.Deadlift from racks 60% 4рХ1п,70% 4рХ1р,80% 3рХ2п,90% 3рХ4п (26)
5.Leg press 4рх5п.
6.Goodmornings 10рХ5п. /with weight / Итого:101 подъем
------------------
5 день (пятница)
------------------
1.SQ /front / 50% 5рХ1п,60% 4рХ2п,70% 3рХ4п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+5+7+9+8+6+4+2 (54)
5.Abs 8рХ4п.
Итого:109 подъемов
--------------------
6 день (суббота)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рх2п,70% 2рх5п(19)
2.Incline 4рХ6п.
3.Tricep ext/press 10рх5п.
4.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п(26)
5.SQ to depth 6рх6п.
6.Pushups 8рХ4п. Итого: 45 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:372 подъема
-----------------------------
3 НЕДЕЛЯ с 10 по 16.12.
------------------------
1 день (Понедельник)
-----------------------
1.Bench 55% 5рх1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 5рх1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.Leg press 4рХ6п. Итого: 93 подъема
-------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 2рХ5п (22)
2.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ5п (48)
3.Curls 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
---------------------
3 день (Среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п (22)
2.Bench 50% 7рх1п,60% 6рХ1п,70% 5рх1п,75% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,80% 3рХ2п,75% 4рХ2п,65% 6рх2п,55% 8рХ2п(78)
3.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
4.SQ to depth 5рх6п.
5.Pushups 15рх5п. Итого:124 подъема
-------------------
5 день (пятница)
------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+5+7+2+6 (54)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:112 подъемов
--------------------
6 день (суббота)
------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 5рХ2п,75% 5рХ5п (40)
3.Dips 8рХ5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2 (32)
5.Tricep ext/press 10рх5п.
6.SQ to depth 5рх6п. Итого: 99 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:498 подъемов
------------------------------
4 НЕДЕЛЯ с 17 по 23.12.
------------------------
1 день (понедельник)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,
85% 2рХ3п,80% 3рХ2п (33)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ2п,
95% 1рХ3п (22)
3.Flys 10рХ5п.
4.SQ /front / 50% 4рХ1п,60% 3рХ2п,65% 3рХ5п (25)
5.Dbell shoulder press 6+6рХ5п.
6.Goodmornings 5рХ5п. Итого: 80 подъемов
--------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рХ2п,70% 3рХ5п (24)
2.Incline 3рХ6п.
3.Curls 10рХ5п.
4.Pushups 15рХ5п. Итого: 24 подъема
-------------------
3 день (среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ2п,
90% 1рХ3п,85% 2рХ2п (23)
2.Bench 50% 6рХ1п,60% 6рХ1п,70% 5рХ1п,75% 4рХ2п,
80% 3рХ2п,85% 2рХ2п,80% 3рХ1п,75% 4рХ1п,
70% 6рХ1п,60% 8рХ1п,50% 10рХ1п (66)
3.Deadlift from racks 60% 4рХ1п,70% 4рХ1п,80% 3рХ2п,
90% 3рХ2п,100% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ4п. Итого:115 подъемов
--------------------
5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ5п (27)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 85 подъемов
--------------------
6 день (суббота)
-------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 3рХ4п (24)
2.Incline 3рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
5.Leg press 4рх6п.
6.Flys 10рХ5п. Итого: 48 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:352 подъема
-----------------------------
5 НЕДЕЛЯ с 24 по 30.12.
-------------------------
1 день (понедельник)
----------------------
1.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх7п (36)
3.Bench 55% 5рХ1п.65% 5рХ1п.75% 5рХ5п (35)
4.Flys 10рХ5п.
5.Tricep ext/press 10рХ5п.
6.Leg press 6рХ6п. Итого:101 подъем
------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Curls 10рХ5п.
4.Flys 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
--------------------
3 день (среда)
----------------
1.Deadlift 55% 4рХ1п,65% 4рХ1п,75% 3рХ2п (22)
2.Bench 50% 6рХ1п,60% 5рХ1п,70% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,90% 1рХ2п,85% 2рХ2п,80% 3рХ2п,
75% 4рХ1п,70% 5рХ1п,65% 6рХ1п,60% 7рХ1п,
55% 8рХ1п,50% 9рХ1п (80)
3.Flys 8рХ4п.
4.Pushups 5рХ5п. Итого:126 подъемов
--------------------
5 день (Пятница)
------------------
1.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
3.Flys 8рХ4п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+7+4+8+5+9+6р (52)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:109 подъемов
--------------------
6 день (суббота)
------------------
1.Deadlift 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Dips на брусьях 8рХ5п.
4.Deadlift with chains 50% 4рх1п,60% 4рХ2п (28)
5.Leg press 8рХ6п.
6.Pushups 15рХ5п. Итого: 94 подъема
-------------------
ВСЕГО ЗА НЕДЕЛЮ:500 подъемов
------------------------------
6 НЕДЕЛЯ с 31.12. по 06.01.2002
---------------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
5.Dbell shoulder press 6+6рХ5п.
6.Pushups 8рХ4п. Итого: 83 подъема
-------------------
2 день (вторник)
------------------
О Т Д Ы Х
ПОЗДРАВЛЯЮ С НОВЫМ 2002 ГОДОМ!!!
Желаю здоровья, счастья и новых побед!!!
3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2 (22)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Deadlift from racks 65% 4рХ1п,75% 4рХ1п,85% 3рХ2п,
95% 3рХ2п,105% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ5п. Итого: 81 подъем
------------------
5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 80 подъемов
--------------------
6 день (суббота)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх6п (30)
2.Incline 4рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ4п (22)
5.Leg press 7рх6п.
Итого: 52 подъема
--------------------
ВСЕГО ЗА НЕДЕЛЮ:296 подъемов
------------------------------
It's 6 weeks long, 5 days/week and features quite high volume. I was thinking of giving this a go starting next week. I have experience with Sheiko, having run #37 three times, #30 also three times, #32 twice and the standard CMS cycle found in ChaseT's spreadsheet once. I did not struggle with #30 or CMS. My best total is 607.5 kg raw at 79 kg bodyweight.
Quoted from Pritchard on Powerhouse forums:
I'll paste it here. Warning- this template is designed for an intermediate lifter (by Russian standards- thats someone with a few years of solid volume training)- Candidate for Master of Sports. DO NOT TRY TO JUMP INTO THIS UNLESS YOU KNOW YOU ARE READY OR YOU WANT YOUR BUTT KICKED! Any questions about what lifts/exercises are, etc- just let me know.
Day 5 you see "SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+6+2+7+5 (54)" This means you do 50% for 5reps, then 60% for 5 reps, then 70% for 3 reps, then 8reps, then 4 reps, then 9reps, then 6 reps, then 2 reps, then 7 reps, then 5 reps. Thats 54 reps, of which 44 are with 70%. Now, if that does not build some insane condition and mass nothing will.
This is some serious volume, mass and conditioning building routine, designed for 'off season' to prepare the lifter for the year ahead.
As stated above, it is a muscle/strength building CMS template. Lots of front squats- lots of high rep sets.
Sheiko says "you are commanded- survive". If you survive this- you will be a total machine- but you may not survive.
Special Preparatory cycle for CMS
с 26.11. по 06.01.2002.
Week 1 с 26.11. по 02.12.
-----------------------------
Day 1 (Mon)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рХ5п.
4.SQ /front / 50% 5рХ2п,60% 5рХ4п (30)**
5.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ4п (42)
6.Goodmornings 5рх5п. Итого:132 подъема
-------------------
** - front squat stance should be the same as competitive squat
Day 2 (Tues)
------------------
1.Deficit deadlift ** 50% 4рХ2п,60% 4рХ2п,65% 3рХ5п (31)
2.Incline 4рХ6п.
3.Seated bicep curl 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Pushups 15рХ5п. Итого: 31 подъем
------------------
** - высота подставки должна быть 12-15см.
Day 3 (Wed)
----------------
1.Deadlift with chains 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,75% 3рХ4п (26)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,80% 2рХ2п,
85% 1рХ2п,80% 2рХ2п,70% 4рХ2п,60% 6рХ2п,
50% 8рХ2п (61)
3.Flys 10рХ5п.
4.Deadlift from racks 65% 4рХ1п,75% 4рХ2п,85% 4рХ4п (28)
5.Goodmornings 6рХ5п. Итого:115 подъемов
--------------------
Day 5 (Frid)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх5п (30)
3.Dips 6рХ5п. /with weight /
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+6+2+7+5 (54)
5.Pushups 15рХ5п. Итого:114 подъемов
--------------------
Day 6 (Sat)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (22)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 4рХ5п (30)
3.Tricep ext/press 10рх5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
5.Leg press 8рх6п.
6.Goodmornings 8рх5п. Итого: 80 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:472 подъема
-----------------------------
ПРИКАЗАНО – ВЫЖИТЬ!!!
2 НЕДЕЛЯ с 03 по 09.12.
------------------------
1 день (понедельник)
----------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.SQ to depth 6рХ5п.
6.Goodmornings 5рх5п. Итого: 90 подъемов
--------------------
2 день (вторник)
-----------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 3рХ5п (27)
2.Incline 5рХ6п.
3.Dbell shoulder press 6+6рХ5п.**
4.Lat raises 10рХ5п.
5.Pushups 15рХ5п. Итого: 27 подъемов
--------------------
** - six reps each side
3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ3п,
80% 3рХ2п,70% 5рХ1п.60% 7рХ1п,50% 9рХ1п (48)
3.Flys 10рх5п.
4.Deadlift from racks 60% 4рХ1п,70% 4рХ1р,80% 3рХ2п,90% 3рХ4п (26)
5.Leg press 4рх5п.
6.Goodmornings 10рХ5п. /with weight / Итого:101 подъем
------------------
5 день (пятница)
------------------
1.SQ /front / 50% 5рХ1п,60% 4рХ2п,70% 3рХ4п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+5+7+9+8+6+4+2 (54)
5.Abs 8рХ4п.
Итого:109 подъемов
--------------------
6 день (суббота)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рх2п,70% 2рх5п(19)
2.Incline 4рХ6п.
3.Tricep ext/press 10рх5п.
4.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п(26)
5.SQ to depth 6рх6п.
6.Pushups 8рХ4п. Итого: 45 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:372 подъема
-----------------------------
3 НЕДЕЛЯ с 10 по 16.12.
------------------------
1 день (Понедельник)
-----------------------
1.Bench 55% 5рх1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 5рх1п,70% 5рХ5п (35)
4.Flys 10рХ5п.
5.Leg press 4рХ6п. Итого: 93 подъема
-------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 2рХ5п (22)
2.Bench 50% 6рХ1п,60% 6рХ2п,65% 6рХ5п (48)
3.Curls 10рХ5п.
4.Tricep ext/press 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
---------------------
3 день (Среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п (22)
2.Bench 50% 7рх1п,60% 6рХ1п,70% 5рх1п,75% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,80% 3рХ2п,75% 4рХ2п,65% 6рх2п,55% 8рХ2п(78)
3.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
4.SQ to depth 5рх6п.
5.Pushups 15рх5п. Итого:124 подъема
-------------------
5 день (пятница)
------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Flys 10рх5п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+8+4+9+5+7+2+6 (54)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:112 подъемов
--------------------
6 день (суббота)
------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п (27)
2.Bench 55% 5рХ1п,65% 5рХ2п,75% 5рХ5п (40)
3.Dips 8рХ5п.
4.Deadlift with chains 50% 4рХ1п,60% 4рХ2 (32)
5.Tricep ext/press 10рх5п.
6.SQ to depth 5рх6п. Итого: 99 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:498 подъемов
------------------------------
4 НЕДЕЛЯ с 17 по 23.12.
------------------------
1 день (понедельник)
----------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,
85% 2рХ3п,80% 3рХ2п (33)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ2п,
95% 1рХ3п (22)
3.Flys 10рХ5п.
4.SQ /front / 50% 4рХ1п,60% 3рХ2п,65% 3рХ5п (25)
5.Dbell shoulder press 6+6рХ5п.
6.Goodmornings 5рХ5п. Итого: 80 подъемов
--------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 3рХ1п,60% 3рХ2п,70% 3рХ5п (24)
2.Incline 3рХ6п.
3.Curls 10рХ5п.
4.Pushups 15рХ5п. Итого: 24 подъема
-------------------
3 день (среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ2п,
90% 1рХ3п,85% 2рХ2п (23)
2.Bench 50% 6рХ1п,60% 6рХ1п,70% 5рХ1п,75% 4рХ2п,
80% 3рХ2п,85% 2рХ2п,80% 3рХ1п,75% 4рХ1п,
70% 6рХ1п,60% 8рХ1п,50% 10рХ1п (66)
3.Deadlift from racks 60% 4рХ1п,70% 4рХ1п,80% 3рХ2п,
90% 3рХ2п,100% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ4п. Итого:115 подъемов
--------------------
5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ5п (27)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 85 подъемов
--------------------
6 день (суббота)
-------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,70% 3рХ4п (24)
2.Incline 3рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
5.Leg press 4рх6п.
6.Flys 10рХ5п. Итого: 48 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:352 подъема
-----------------------------
5 НЕДЕЛЯ с 24 по 30.12.
-------------------------
1 день (понедельник)
----------------------
1.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх7п (36)
3.Bench 55% 5рХ1п.65% 5рХ1п.75% 5рХ5п (35)
4.Flys 10рХ5п.
5.Tricep ext/press 10рХ5п.
6.Leg press 6рХ6п. Итого:101 подъем
------------------
2 день (вторник)
------------------
1.Deficit deadlift 50% 4рХ1п,60% 4рХ2п,65% 4рХ4п (28)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Curls 10рХ5п.
4.Flys 10рХ5п.
5.Goodmornings 10рХ5п. Итого: 70 подъемов
--------------------
3 день (среда)
----------------
1.Deadlift 55% 4рХ1п,65% 4рХ1п,75% 3рХ2п (22)
2.Bench 50% 6рХ1п,60% 5рХ1п,70% 4рХ2п,80% 3рХ2п,
85% 2рХ2п,90% 1рХ2п,85% 2рХ2п,80% 3рХ2п,
75% 4рХ1п,70% 5рХ1п,65% 6рХ1п,60% 7рХ1п,
55% 8рХ1п,50% 9рХ1п (80)
3.Flys 8рХ4п.
4.Pushups 5рХ5п. Итого:126 подъемов
--------------------
5 день (Пятница)
------------------
1.SQ 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх5п (30)
2.Bench 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
3.Flys 8рХ4п.
4.SQ 50% 5рХ1п,60% 5рХ1п,70% 3+7+4+8+5+9+6р (52)
5.Tricep ext/press 10рХ5п.
6.Goodmornings 5рХ5п. Итого:109 подъемов
--------------------
6 день (суббота)
------------------
1.Deadlift 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (24)
2.Bench 50% 6рХ1п,60% 6рХ2п,70% 6рХ4п (42)
3.Dips на брусьях 8рХ5п.
4.Deadlift with chains 50% 4рх1п,60% 4рХ2п (28)
5.Leg press 8рХ6п.
6.Pushups 15рХ5п. Итого: 94 подъема
-------------------
ВСЕГО ЗА НЕДЕЛЮ:500 подъемов
------------------------------
6 НЕДЕЛЯ с 31.12. по 06.01.2002
---------------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
5.Dbell shoulder press 6+6рХ5п.
6.Pushups 8рХ4п. Итого: 83 подъема
-------------------
2 день (вторник)
------------------
О Т Д Ы Х
ПОЗДРАВЛЯЮ С НОВЫМ 2002 ГОДОМ!!!
Желаю здоровья, счастья и новых побед!!!
3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2 (22)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Deadlift from racks 65% 4рХ1п,75% 4рХ1п,85% 3рХ2п,
95% 3рХ2п,105% 2рХ3п (26)
4.SQ to depth 5рХ6п.
5.Abs 8рХ5п. Итого: 81 подъем
------------------
5 день (пятница)
------------------
1.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ5п (22)
4.Flys 10рХ5п.
5.Pushups 10рХ4п. Итого: 80 подъемов
--------------------
6 день (суббота)
-------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх6п (30)
2.Incline 4рХ6п.
3.Dips 6рХ5п. /with weight /
4.Deadlift from rack 50% 4рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ4п (22)
5.Leg press 7рх6п.
Итого: 52 подъема
--------------------
ВСЕГО ЗА НЕДЕЛЮ:296 подъемов
------------------------------
