Sheiko Advanced Medium Load

This training program and others like it are also available for you
ENTER YOUR MAXES
Squat 70
Bench 50
Deadlift 0
FAQS
Q: How should I use this training program?

A: If you've never used a Sheiko program before, first get youself acquainted with th
running through the program once as is. After that you can modify it to fit your sp
Q: How do I modify the program without messing it up?

A: The most convenient way to make this program fit your specific needs is to make
preserve the overall structure. Your best bet is to make a substitution that serves
Q: Can I do the double sessions as one long session instead?
A: You can. But just be aware that doing so will shift the emphasis towards metabol
emphasis on technique development. If that is what you need to make progress t
Q: Can I run this program with inflated maxes?

A: Again, you can. If you do hopefully you have good techniqe because higher inten
breakdown. If that happens you'll wind up practicing bad technique with greater fr
the risk of injury.
Q: My gym doesn't have chains. What can I do instead?

A: Get some. They are an extremely valuable training tool. Check your local hardwa
bands.
Q: How can I do board presses by myself?

A: Take a plastic water bottle and slide it under your shirt. Lower the bar to the bottle
Q: I train equipped. How can I use this program?

A: There are two ways you can do it: 1) you can use your gear through the whole pr
equipped maxes above. Warm up without the gear then put it on around 75% or
without gear 2) you can start the training program with your raw maxes and train
the training program. After your skills test switch to equipped maxes and finish th
Q: Can I have Boris train me personally?

A: Sure can. Click Here
Beginner
Intermediate Small Load
Intermediate Medium Load
Intermediate Large Load
Advanced Small Load
Advanced Medium Load
Advanced Large Load
so available for your mobile device
t youself acquainted with this style of training by

can modify it to fit your specific needs.
r specific needs is to make exercise substitutions and

e a substitution that serves a similar purpose.
emphasis towards metabolic stress and decrease the
ou need to make progress then go for it.
hniqe because higher intensity usually leads to form

ad technique with greater frequency and also increase
ol. Check your local hardware store or at least get some
. Lower the bar to the bottle then press it back up.
gear through the whole program. In that case use your

n put it on around 75% or if the Weight can't be moved
your raw maxes and train that way for the first part of
uipped maxes and finish the program using gear.
Click Here
Preparatory Period I for Class 1 and Above Athletes
WEEK 1
Monday % Reps Sets WeightNotes:

1 Front squat 30% 4 1 21
Front squat 40% 4 1 28
2 Bench press 50% 5 1 25
Bench press 60% 4 1 30
3 Squat 55% 3 1 39
Squat 65% 3 1 46
Squat 75% 2 4 53
4 Chest muscles 8 4
5 Abs 10 3
Wednesday % Reps Sets WeightNotes:

1 Deadlift to knees w/2s pause 50% 3 1 0
Deadlift to knees w/2s pause 60% 3 1 0
Deadlift to knees w/2s pause 70% 3 4 0
3 Deadlift w/pause 5-7cm above kne 55% 3 1 0
Deadlift w/pause 5-7cm above kne 65% 3 1 0
4 Lat muscles 6 4
5 Good morning 5 5
Friday % Reps Sets WeightNotes:

2 Squat w/pause at half squat posit 50% 3 1 35
Squat w/pause at half squat posit 60% 3 1 42
3 Board bench press 60% 3 1 30
Board bench press 70% 3 1 35
4 Chest muscles 8 4
5 Hyperextension 8 4
Saturday % Reps Sets WeightNotes:

1 Deficit deadlift 50% 3 1 0
Deficit deadlift 60% 2 4 0
2 Incline Bench press 3 5
3 Deadlift off boxes, bar is 5-7cm b 55% 3 1 0
Deadlift off boxes, bar is 5-7cm b 65% 3 1 0
4 Dip (with Weights) 4 5
5 Leg press (80-90% of squat 1RM) 5 5
6 Reverse hyperextension 8 4
WEEK 2

1 Squat 50% 5 1 35
Squat 60% 4 1 42
Squat 70% 3 1 49
Squat 75% 3 1 53
Squat 80% 2 5 56
3 French press lying 6 5
4 Chest muscles 8 4

1 Bench press w/chains plus 8-10 kg 50% 3 1 25
Bench press w/chains plus 8-10 kg 60% 3 1 30
2 Deadlift w/pause 5-7cm below kne 50% 3 1 0
Deadlift w/pause 5-7cm below kne 60% 3 1 0
3 Delts 6 5
4 Leg extension (1 sec pause every rep 6 5
at the top)
5 Abs 8 4

3 Dips (with Weights) 6 5
4 Lat muscles 8 4
5 Good morning 5 5

1 Bench press narrow grip 50% 4 1 25
Bench press narrow grip 60% 3 1 30
Bench press narrow grip 65% 3 4 33
2 Deadlift w/chains, 8-10kg each si 50% 3 1 0
Deadlift w/chains, 8-10kg each si 60% 3 1 0
3 Dumbbells press 6 5
4 Leg press 4 5
WEEK 3

3 Squat w/pause at half squat posit 50% 3 1 35
4 Lat muscles 6 5
5 Goodmorning 5 4

1 Deadlift to knees with 2 sec pause 50% 3 1 0
Deadlift to knees with 2 sec pause 60% 3 1 0
3 Deadlift off boxes, bar is 5-7cm b 60% 4 1 0
4 Chest muscles 6 4
5 Abs 10 3

2 Squat 50% 5 1 35
Squat 60% 4 1 42
Squat 70% 3 1 49
Squat 80% 2 5 56
4 Lat muscles 8 4
5 Goodmorning seated 4 4

1 Deadlift w/pause 5-7cm above kne 50% 3 1 0
2 Bench press with middle grip 50% 4 1 25
Bench press with middle grip 60% 4 1 30
Bench press with middle grip 65% 4 4 33
3 Deadlift w/ chains 50% 3 1 0
Deadlift w/ chains 60% 3 1 0
4 Triceps 6 5
WEEK 4

3 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 80% 3 4 56
4 Dip 6 5
5 Lat muscles 6 4

3 Deadlift off boxes, 5-7cm below k 60% 3 1 0
Deadlift off boxes, 5-7cm below k 70% 3 1 0
4 Chest muscles 8 4
5 French press 6 5

2 Squat 50% 5 1 35
Squat 60% 4 1 42
Squat 70% 3 1 49
Squat 80% 2 4 56
4 Delts 6 4
5 Abs 10 3

1 Deadlift w/pause 5-7cm below kne 50% 3 1 0
3 Deadlift w/chains 50% 3 1 0
Deadlift w/chains 60% 3 1 0
4 Leg press 5 5
Preparatory Period II for Class 1 and Above Athletes
WEEK 1
Monday % Reps Sets Weight Notes:

1 Bench press ### 5 1 25
Bench press ### 4 1 30
2 Squat ### 5 1 35
Squat ### 5 1 42
Squat ### 3 1 49
Squat ### 7 1 49
Squat ### 4 1 49
Squat ### 8 1 49
Squat ### 2 1 49
Squat ### 5 1 49
3 Bench press w/board ### 3 1 30
Bench press w/board ### 3 1 35
4 Chest Muscles 8 4
5 Abs 8 3
Wednesday % Reps Sets Weight Notes:

1 Deficit deadlift ### 3 1 0
Deficit deadlift ### 3 1 0
Deficit deadlift ### 2 4 0
2 Bench press with chains ### 3 1 25
Bench press with chains ### 3 1 30
3 Deadlift off boxes, bar is at 5### 3 1 0
Deadlift off boxes, bar is at 5### 3 1 0
4 Lat Muscles 6 5
5 Dips 5 5
6 Goodmorning 5 5
Friday % Reps Sets Weight Notes:

2 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 4 56
4 Chest Muscles 6 5
5 Abs 10 3
Saturday % Reps Sets Weight Notes:

1 Deadlift off boxes, bar is at 5### 3 1 0
2 Incline Shoulder Press 3 5
3 Delts 6 4
4 Lat Muscles 6 5
WEEK 2

2 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 4 56
3 Bench press w/chains ### 3 1 25
Bench press w/chains ### 3 1 30
4 Chest Muscles 8 5
5 Good morning 5 5

1 Deadlift to knees ### 3 1 0
Deadlift to knees ### 3 1 0
Deadlift to knees ### 2 4 0
3 Deadlift w/chains ### 3 1 0
Deadlift w/chains ### 3 1 0
4 Triceps 6 5
5 Abs 10 4

1 Squat ### 5 1 39
Squat ### 4 1 46
Squat ### 3 1 53
Squat ### 2 4 60
3 Squat ### 3 1 35
Squat ### 3 1 42
Squat ### 3 1 49
Squat ### 2 3 56
4 Chest Muscle 6 5

1 Deadlift w/ 2 pauses, 5-7cm #a ## 3 1 0
Deadlift w/ 2 pauses, 5-7cm #a ## 3 1 0
2 Incline shoulder press 3 5
3 Dips 5 5
4 Lat Muscles 6 5
WEEK 3

2 Squat ### 5 1 35
Squat ### 5 1 42
Squat ### 3 1 49
Squat ### 7 1 49
Squat ### 4 1 49
Squat ### 8 1 49
Squat ### 2 1 49
Squat ### 6 1 49
4 Chest Muscles 6 4
5 Good Morning 5 5

1 Deficit Deadlift ### 3 1 0
Deficit Deadlift ### 3 1 0
3 Deadlift from boxes bar is 5cm
### 4 1 0
Deadlift from boxes bar is 5cm
### 4 1 0
Deadlift from boxes bar is 5cm
### 4 4 0
4 Triceps 6 5
5 Abs 10 3

1 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 4 56
2 Bench press w/chains ### 4 1 25
3 Squat ### 4 1 35
Squat ### 4 1 42
Squat ### 4 4 49
4 Lat Muscles 6 5

1 1 + 1/2 (x2) Deadlift ### 3 1 0
### 3 1 0
3 + 1/2 (x2) Deadlift ### 3 1 0
4 + 1/2 (x2) Deadlift ### 3 4 0
2 Close Grip Bench Press ### 3 1 25
Close Grip Bench Press ### 3 1 30
Close Grip Bench Press ### 3 4 35
3 Delts 6 5
4 Triceps 6 5
5 Reverse Hyperextension 8 4
WEEK 4

1 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 5 56
3 Chest Muscles 6 5
4 Dips 5 5
5 Good Morning 5 5

1 Deadlift w/pause 5-7cm above
### 3 1 0
Deadlift w/pause 5-7cm above
### 3 1 0
### 3 1 0
### 2 4 0
3 Deadlift up to knees ### 3 1 0
Deadlift up to knees ### 3 1 0
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 8 4

2 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 4 56
4 Chest Muscles 6 5

3 Deadlift off boxes bar is 5cm### 3 1 0
Deadlift off boxes bar is 5cm### 3 1 0
5 Lat Muscles 6 5
6 Leg Press 5 5
WEEK 5

2 Squat ### 5 1 35
Squat ### 5 1 42
Squat ### 3 1 49
Squat ### 5 1 49
Squat ### 7 1 49
Squat ### 4 1 49
Squat ### 6 1 49
Squat ### 8 1 49
4 Chest Muscles 6 5
5 Good morning 5 5

3 Deadlift off boxes, bar is 5cm
### 3 1 0
Deadlift off boxes, bar is 5cm
### 3 1 0
### 3 1 0
### 3 4 0
4 Triceps 6 5

1 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 3 4 53
3 Squat ### 4 1 35
Squat ### 4 1 42
Squat ### 4 4 49
4 Chest Muscles 6 5
5 Abs 10 3

1 Deadlift w/pause 5cm above###k 3 1 0
Deadlift w/pause 5cm above###k 3 1 0
2 DB Bench press 6 5
3 Deadlift w/chains off boxes,### 4 1 0
Deadlift w/chains off boxes,### 4 1 0
4 Lat Muscles 6 5
WEEK 6

1 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 5 56
3 Chest Muscles 6 5

3 Deadlift ### 3 1 0
Deadlift ### 3 1 0
Deadlift ### 3 1 0
Deadlift ### 2 5 0
4 Delts 6 5
5 Lat Muscles 8 4

1 Squat ### 5 1 35
Squat ### 4 1 42
Squat ### 3 1 49
Squat ### 2 4 56
3 Squat ### 5 1 35
Squat ### 5 1 42
Squat ### 5 4 49
4 Chest Muscles 8 5
5 Abs 8 4

3 Deadlift w/chains ### 3 1 0
4 Dip 4 5
5 Lat Muscles 6 5
Preparatory Period III for Class 1 and Above Athletes
WEEK 1

1 Squat 55% 5 1 39 ###
Squat 65% 4 1 46 ###
Squat 75% 3 1 53 ###
Squat 85% 2 3 60 ###
4 Squat 50% 3 1 35 ###
Squat 60% 3 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 2 4 56 ###
3 Chest Muscles 6 4
5 Goodmorning 5 5

2 Deadlift off boxes, bar is 5cm belo 65% 3 1 0
Deadlift off boxes, bar is 5cm belo 75% 3 1 0
3 Triceps 6 5
4 Lat Muscles 6 5
5 Abs 8 4

1 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 75% 2 4 53 ###
3 Chest Muscles 6 5
4 Dips 5 5
5 Goodmorning 5 5

2 Deadlift w/pause 5cm above knees 50% 3 1 0
Deadlift w/pause 5cm above knees 60% 3 1 0
2 Lat Muscles 6 4
###
WEEK 2

1 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 2 1 56 ###
Squat 90% 1 1 63 ###
Squat 95% 1 1 67 ###
Squat 100%-105% 1 2-3 70-73,5###
3 Chest Muscles 5 3

Bench press 100%-105% 1 2-3 50-52,5
2 Deadlift 50% 5 1 25
Deadlift 60% 4 1 30
Deadlift 70% 3 1 35
Deadlift 80% 2 1 40
Deadlift 90% 1 1 45
Deadlift 95% 1 1 48
Deadlift 100%-105% 1 2-3 0-0
3 Delts 6 4
4 Lat Muscles 6 4

1 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 2 4 56 ###
4 Squat 50% 5 1 35 ###
Squat 60% 5 1 42 ###
Squat 70% 5 4 49 ###
3 Chest Muscles 8 5
4 Abs 8 4

1 Deadlift up to knees 50% 3 1 0
Deadlift up to knees 60% 3 1 0
2 Bench Press 50% 5 1 25
Bench Press 60% 5 1 30
Bench Press 70% 5 4 35
4 Dips 4 5
5 Lat Muscles 6 5
###
WEEK 3

2 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 3 5 56 ###
3 Bench press w/board 60% 4 1 30
Bench press w/board 70% 4 1 35
4 Chest Muscles 6 4
5 Goodmorning 5 5

1 Deadlift up to knees w/pause 50% 4 1 0
Deadlift up to knees w/pause 60% 4 1 0
3 1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 0
1(x2) + 1/2 (x2) Deadlift, alternating 60% 4 1 0
1 + 1/2 (x2) Deadlift, alternating 75% 3 4 0
4 Triceps 6 5
5 Lat Muscles 6 5
6 Abs 10 4

1 Squat 50% 5 1 35 ###
Squat 60% 5 1 42 ###
Squat 65% 3 1 46 ###
Squat 65% 7 1 46 ###
Squat 65% 4 1 46 ###
Squat 65% 8 1 46 ###
Squat 65% 2 1 46 ###
Squat 65% 6 1 46 ###
3 Dips 4 5
4 Chest Muscles 6 4

1 Deadlift w/pause 5-7cm above knee 50% 3 1 0
Deadlift w/pause 5-7cm above knee 60% 3 1 0
2 Bench press w/chains 50% 4 1 25
Bench press w/chains 60% 4 1 30
3 Goodmorning 5 5
4 Leg Press 6 5
###
WEEK 4

2 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 3 2 56 ###
Squat 85% 2 2 60 ###
Squat 80% 3 2 56 ###
3 Decline Bench Press 50% 4 1 25
Decline Bench Press 60% 4 1 30
Decline Bench Press 70% 4 5 35
4 Chest Muscles 6 4
5 Abs 10 3

1 Deadlift w/pause 5-7cm below knee 50% 3 1 0
Deadlift w/pause 5-7cm below knee 60% 3 1 0
4 Lat Muscles 6 5
5 Goodmorning 5 5

1 Bench press w/chains 50% 3 1 25
2 Squat 50% 5 1 35 ###
Squat 60% 5 1 42 ###
Squat 70% 3 1 49 ###
Squat 70% 5 1 49 ###
Squat 70% 7 1 49 ###
Squat 70% 4 1 49 ###
Squat 70% 6 1 49 ###
Squat 70% 8 1 49 ###
4 Chest Muscles 6 5
5 Dips 5 5

1 1(x2) + 1/2 (x2) Deadlift, alternating 50% 4 1 0
1 + 1/2 (x2) Deadlift 70% 3 1 0
1 + 1/2 Deadlift 80% 2 4 0
3 Lat Muscles 6 5
###
WEEK 5

2 Squat 50% 5 1 35 ###
Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 2 4 56 ###
4 Chest Muscles 6 4
5 Goodmorning 5 5

3 Deadlift from boxes, bar is 5cm bel 70% 3 1 0
Deadlift from boxes, bar is 5cm bel 80% 3 1 0
4 Triceps 6 5
5 Goodmorning 5 4
1 Squat 50% 5 1 35 ###

Squat 60% 4 1 42 ###
Squat 70% 3 1 49 ###
Squat 80% 2 4 56 ###
4 Squat 55% 3 1 39 ###
Squat 65% 3 1 46 ###
Squat 75% 3 4 53 ###
3 Chest Muscles 6 5
5 Lat Muscles 6 5

1 Deadlift up to knees w/pause 50% 3 1 0
2 Close Grip Bench Press 50% 4 1 25
Close Grip Bench Press 60% 4 1 30
Close Grip Bench Press 70% 4 4 35
4 Dips 5 5
5 Triceps 6 5
###
###
Competition Period for Class 1 and Above Athletes
WEEK 1

2 Squat 50% 5 1 35
Squat 60% 4 1 42
Squat 70% 3 1 49
Squat 80% 3 4 56
4 Chest Muscles 8 4

1 Deficit Deadlift 50% 3 1 0
Deficit Deadlift 60% 3 1 0
Deficit Deadlift 70% 2 2 0
3 Deadlift of boxes, bar is 5cm bel 60% 3 1 0
Deadlift of boxes, bar is 5cm bel 70% 3 1 0
4 Lat Muscles 6 4
5 Abs 8 4

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 80% 2 2 56
Squat 85% 1 3 60
3 Chest Muscles 6 4
4 Triceps 6 4
5 Goodmorning 5 4

1 Incline Shoulder press 3 5
2 Deadlift off boxes, bar is 5cm be 55% 3 1 0
Deadlift off boxes, bar is 5cm be 65% 3 1 0
3 Delts 6 4
4 Lat Muscles 6 4
WEEK 2

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 75% 2 3 53
3 Chest Muscles 6 4

Bench press 100% 1 1-2 50
2 Deadlift 50% 3 1 0
Deadlift 60% 3 1 0
Deadlift 70% 2 1 0
Deadlift 80% 2 1 0
Deadlift 90% 1 1 0
Deadlift 95% 1 1 0
Deadlift 100% 1 1-2 0
3 Triceps 6 4
4 Abs 8 3

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 80% 2 1 56
Squat 90% 1 1 63
Squat 95% 1 1 67
Squat 100% 1 1-2 70
3 Chest Muscles 6 4
4 Goodmorning 4 4

1 DB Bench Press 5 5
3 Lat Muscles 6 4
4 Dips 4 4
WEEK 3

1 Squat 55% 3 1 39
Squat 65% 3 1 46
Squat 75% 2 2 53
Squat 85% 1 4 60
3 Chest Muscles 6 4

Deadlift 60% 3 1 0
Deadlift 70% 3 1 0
Deadlift 80% 2 4 0
4 Lat Muscles 6 4
5 Abs 8 3

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 80% 2 4 56
3 Delts 6 4
4 Triceps 6 4
5 Goodmorning 4 4

2 Deadlift off boxes, bar is 5cm be 55% 3 1 0
3 Lat Muscles 6 4
WEEK 4

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 3 1 49
Squat 80% 2 4 56
3 Chest Muscles 6 4
4 Goodmorning 4 4

Deadlift 60% 2 1 0
Deadlift 70% 2 3 0
3 Lat Muscles 6 3
4 Abs 8 3

1 Squat 50% 3 1 35
Squat 60% 3 1 42
Squat 70% 2 2 49
Squat 75% 1 3 53
Saturday
Rest
WEEK 5

Deadlift 60% 3 1 0
Deadlift 70% 2 3 0
3 Abs 8 3

1 Squat 50% 3 1 35
Squat 60% 2 1 42
Squat 70% 1 3 49
Competition
Prep Cycle I
Week Squat Bench Dead NL Avg Wt.
1 52 105 61 218 26 Pepa
2 49 78 32 159 29
3 56 126 75 257 26 280
4 62 121 65 248 28 260
Total 219 430 233 882 27
240
Prep Cycle II 220
NL
Lifts
Avg Wt.
200
1 59 103 59 221 29
2 55 93 48 196 30 180
3 84 105 59 248 30 160
4 42 84 63 189 27
140
5 91 129 90 310 27 1
6 42 84 63 189 27
Total 373 598 382 1353 28
Prep Cycle III

1 55 62 35 152 31
2 69 94 64 227 33
3 67 140 65 272 29 Pepar
4 71 128 54 253 31 290
5 58 134 72 264 27 270
Total 320 558 290 1168 30 250
230
Comp Cycle
Lifts
210
1 40 85 38 163 30 190
2 30 47 29 106 29 170
150
3 31 56 47 134 26 1 2
4 30 44 10 84 34
5 8 25 12 45 25
Total 139 257 136 532 29
Squat Analysis
Prep Cycle I
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 Month
50-59 18 21 21 23 83
60-69 6 4 7 7 24
70-79 20 6 14 6 46
80-89 0 10 10 20 40
90+ 0 0 0 0 0
NL 44 41 52 56 193
Avg. Int. 57.9% 57.2% 62.4% 62.7% 60.3%
Prep Cycle II
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle

50-59 10 13 14 10 14 15 76
60-69 9 11 13 8 13 13 67
70-79 32 9 49 6 64 26 186
80-89 8 22 8 18 0 18 74
90+ 0 0 0 0 0 0 0
NL 59 55 84 42 91 72 403
Avg. Int. 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%
Prep Cycle III

% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
50-59 13 15 10 10 13 61
60-69 11 13 39 9 11 83
70-79 17 26 3 36 18 100
80-89 14 10 15 16 16 71
90+ 0 5 0 0 0 5
NL 55 69 67 71 58 320
Avg. Int. 68.2% 69.0% 65.7% 68.5% 67.9% 67.9%
Comp Cycle
50-59 8 6 6 6 3 29
60-69 7 6 6 6 2 27
70-79 6 12 7 10 3 38
80-89 19 2 12 8 0 41
90+ 0 4 0 0 0 4
NL 40 30 31 30 8 139
Avg. Int. 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%
Bench Analysis
Prep Cycle I
50-59 15 12 21 19 67
60-69 16 25 52 44 137
70-79 62 21 36 20 139
80-89 12 17 14 32 75
90+ 0 3 3 6 12
NL 105 78 126 121 430
Avg. Int. 68.0% 67.7% 66.0% 68.6% 67.5%
Prep Cycle II
50-59 17 18 21 16 35 19 126
60-69 18 15 19 14 28 17 111
70-79 36 25 45 12 36 72 226
80-89 32 29 20 35 30 10 156
90+ 0 6 0 7 0 0 13
NL 103 93 105 84 129 118 632
Avg. Int. 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%
Prep Cycle III

50-59 15 20 28 19 24 106
60-69 12 17 27 18 22 96
70-79 17 50 34 61 76 238
80-89 18 2 51 24 12 107
90+ 0 5 0 6 0 11
NL 62 94 140 128 134 558
Avg. Int. 66.9% 69.9% 67.9% 70.4% 66.0% 68.2%
Comp Cycle
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month
50-59 18 9 9 9 6 51
60-69 15 9 9 9 6 48
70-79 12 23 9 15 13 72
80-89 40 2 29 11 0 82
90+ 0 4 0 0 0 4
NL 85 47 56 44 25 257
Avg. Int. 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%
Deadlift Analysis
Prep Cycle I
50-59 12 6 9 9 36
60-69 17 6 13 12 48
70-79 26 20 37 29 112
80-89 6 0 16 9 31
90+ 0 0 0 6 6
NL 61 32 75 65 233
Avg. Int. #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
Prep Cycle II
50-59 3 9 6 9 14 13 54
60-69 9 9 7 12 14 19 70
70-79 14 30 27 17 50 33 171
80-89 33 0 16 17 12 10 88
90+ 0 0 0 0 0 0 0
NL 59 48 56 55 90 75 383
Avg. Int. #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
Prep Cycle III

50-59 3 8 11 7 9 38
60-69 6 11 11 10 12 50
70-79 14 22 43 9 29 117
80-89 6 18 0 22 15 61
90+ 6 5 0 6 7 24
NL 35 64 65 54 72 290
Avg. Int. #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
Comp Cycle
% WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Month
50-59 6 6 9 2 3 26
60-69 9 6 9 2 3 29
70-79 10 11 15 6 6 48
80-89 10 2 14 0 0 26
90+ 3 4 0 0 0 7
NL 38 29 47 10 12 136
Avg. Int. #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
Lift Distribution Analysis
Prep Cycle I
% of Lifts WEEK 1 WEEK 2 WEEK 3 WEEK 4 Cycle
Squat 21.0% 27.2% 20.6% 23.1% 22.5%
Bench 50.0% 51.7% 49.8% 50.0% 50.2%

Deadlift 29.0% 21.2% 29.6% 26.9% 27.2%
Prep Cycle II
% of Lifts WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Cycle
Squat 26.7% 28.1% 34.3% 23.2% 29.4% 27.2% 28.4%
Bench 46.6% 47.4% 42.9% 46.4% 41.6% 44.5% 44.6%
Deadlift 26.7% 24.5% 22.9% 30.4% 29.0% 28.3% 27.0%
Prep Cycle III
% of Lifts WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
Squat 36.2% 30.4% 24.6% 28.1% 22.0% 27.4%
Bench 40.8% 41.4% 51.5% 50.6% 50.8% 47.8%
Deadlift 23.0% 28.2% 23.9% 21.3% 27.3% 24.8%
Comp Cycle
% of Lifts WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Cycle
Squat 24.5% 28.3% 23.1% 35.7% 17.8% 26.1%
Bench 52.1% 44.3% 41.8% 52.4% 55.6% 48.3%
Deadlift 23.3% 27.4% 35.1% 11.9% 26.7% 25.6%
Peparatory Period I Peparatory Period II
280 30 330
260 310
29
290
240
28 270
220 250
NL
Avg Wt
27
Lifts
Lifts
Avg Wt.
200 230
26 210
180
190
160 25
170
140 24 150
1 2 3 4 1 2 3 4 5
Week Week
Peparatory Period III Competition Period

290 35 180
270 SquatBench Dead Tonnage
30 Squat 160
Bench Dead
250 2107 ### 0 5677
25 57.9% 140
68.0% ###
120
1964 ### 0 4604 57.2% 67.7% ###
230 20 100
Avg Wt
2447 ### 0 6604 62.4% 66.0% ###

Lifts
Lifts
210 15 80
2723 ### 0 6876 62.7% 68.6% ###
60
190 9240 ### 0 10
23760 60.3% 4067.5% ###
170 5 20
150 0 0
1 2 3 4 5 1 2 3 4
SquatBench Dead Tonnage Squat Bench Dead
Week Week
2744 ### 0 6334 66.4% 69.7% ###
2660 ### 0 5943 69.1% 70.6% ###
3885 ### 0 7413 66.1% 67.2% ###
1988 ### 0 5038 67.6% 72.6% ###
4214 ### 0 8439 66.2% 65.5% ###
1988 ### 0 5038 67.6% 72.6% ###
### ### 0 38204 66.9% 69.3% ###
Squat I Squat II
SquatBench 25Dead Tonnage Squat Bench 70
Dead
60
20
50
50-59
60-69 15
40
70-79
s
s
Squat I Squat II
25 70
2625 ### 0 4700 68.2% 66.9% ###
3335 ### 20 823 7442 69.0% 69.9% 60###
3080 ### 0 7830 65.7% 67.9% 50###
50-59
3402 ### 15 0 7905 68.5% 70.4% ###
60-69 40###
2758 ### 0 7178 67.9% 66.0%
70-79
Lifts
Lifts
###
80-89 ### 823 35055 67.9% 68.2% 30###
10
90+
20
5
10
SquatBench Dead Tonnage Squat Bench Dead
1943 ### 0 0 4923 69.4% 70.1% 0###
1446 ### 10 2 3048 3 68.8%4 68.2% ###
1 2 3 4
1526 ### 0 3504
Week 70.3% 70.6% ### Week
1411 ### 0 2893 67.2% 67.4% ###
336 793 0 1129 60.0% 63.4% ###
6661 ### 0 15496 68.5% 68.8% ###
Squat III Squat Comp

45 20
40 18
35 16
30 14
12
25
10
Lifts
Lifts
20
8
15 6
10 4
5 2
0 0
1 2 3 4 5 1 2 3
Week Week
Bench I Bench II
70 80
60 70
60
50
50-59 50
60-69 40
70-79 40
Lifts
Lifts
80-89 30
30
90+ 20 20
10 10
70 80
60 70
60
50
50-59 50
60-69 40
70-79 40
Lifts
Lifts
80-89 30
30
90+ 20 20
10 10
0 0
1 2 3 4 1 2 3 4
Week Week
Bench III Bench Com

80 45
70 40
60 35
30
50
25
40
Lifts
Lifts
20
30
15
20 10
10 5
0 0
1 2 3 4 5 1 2 3
Week Week
Deadlift I Deadlift II
40 60
35 50
30
50-59 40
25
60-69
70-79 20 30
Lifts
Lifts
80-89 15
90+ 20
10
10
5
0 0
1 2 3 4 1 2 3 4
Week Week
30
50-59 40
25
60-69
70-79 20 30
Lifts
Lifts
80-89 15
90+ 20
10
10
5
0 0
1 2 3 4 1 2 3 4
Week Week
Deadlift (4 day #3) Deadlift (4 day

50 16
45 14
40
12
35
30 10
25 8
Lifts
Lifts
20 6
15
4
10
5 2
0 0
1 2 3 4 5 1 2 3
Week Week
Lift Distribution (4 day #1) Lift Distribution (4 d

60% 50%
50% 40%
40%
Squat
% Total Lifts
% Total Lifts
30%
Deadlift 30%
Bench 20%
20%
10% 10%
0% 0%
1 2 3 4 1 2 3
Week Week
Bench 20%
20%
% To
% To
10% 10%
0% 0%
1 2 3 4 1 2 3
Week Week
Lift Distribution (4 day #3) Lift Distribution (4 d

60% 60%
% Total Lifts
40%
% Total Lifts
40%
20% 20%
0% 0%
1 2 3 4 5 1 2 3
Week Week
aratory Period II
31
30
29
28
Avg Wt
27
26
25
24
3 4 5 6
Week
mpetition Period
40
35
30
25
Avg Wt
20
15
10
5
0
3 4 5
Week
Squat II
Squat II
2 3 4 5 6
Week
Squat Comp
2 3 4 5
Week
Bench II
2 3 4 5 6
Week
Bench Comp
45
40
35
30
25
20
15
10
5
0
1 2 3 4 5
Week
Deadlift II
2 3 4 5 6
Week
2 3 4 5 6
Week
Deadlift (4 day comp)

16
14
12
10
8
Lifts
6
4
2
0
1 2 3 4 5
Week
Lift Distribution (4 day #2)
2 3 4 5 6
Week
2 3 4 5 6
Week
Lift Distribution (4 day comp)

0%
0%
0%
0%
1 2 3 4 5
Week

Sheiko Advanced Medium Load

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ENTER YOUR MAXES

Q: How should I use this training program?

Q: How do I modify the program without messing it up?

Q: Can I run this program with inflated maxes?

Q: My gym doesn't have chains. What can I do instead?

Q: How can I do board presses by myself?

Q: I train equipped. How can I use this program?

Q: Can I have Boris train me personally?

so available for your mobile device

t youself acquainted with this style of training by

r specific needs is to make exercise substitutions and

hniqe because higher intensity usually leads to form

ol. Check your local hardware store or at least get some

. Lower the bar to the bottle then press it back up.

gear through the whole program. In that case use your

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