Kizen Sheiko 3 Day - Cycle 1 (1)

STARTING VALUES enter 1RMs in pounds or kilograms WEIGHT x REPS

RPE

MAX/E1RM

SQ

SQUAT

135 x1

10

#REF!

BN

BENCH PRESS

100 x1

10

135.0

DL

DEADLIFT

170 x1

10

170.0

WEIGHT UNITS

kg

FIRST NAME: LAST NAME: AGE: HEIGHT: WEIGHT: START DATE:

FIRST LAST 22 cm 182 cm kg 82.5 9/13/2018

Tricep movement:Triceps Standing

Hello and welcome to the Sheiko Intermediate Express program! Enter your maxes to the left here, as well as some basic information about you.

SHEIKO INTERMEDIATE EXPRES

FIRST LAST THIS MESOCYCLE IN BRIEF • Intro and building into movements • Using partial ROMs for the first time • Lead-in to retest current maxes

AGE: 22 HEIGHT 182 cm WEIGHT 82,5 kg

1 1 1 1 1 1 1 1 1 1 1

D1

WEEK 01

10 ruj - 16 ruj

EXERCISE

SETS X REPS

Squat

Pecs Good Morning

1 x5 1 x4 1 x3 4 x3 1 x5 1 x4 1 x3 4 x3 4 x6 4 x4

Deadlift

1 x3

Bench Press

D2

1 1 1 1 1 1 1

1 1 1 1 1 1 1 1 1 1

DB Bench Press Medial Delts Lats Abs

D3

Squat Bench Press

Pecs Biceps Hyperextension

WEEK 02 1 1 1 1 1 1 1 1 1 1 1

1 1 1 1

D1

EXERCISE

Squat

Bench Press w/ Slingshot*

Pecs Front Delt Raise Seated Barbell Good Morning *: or Board Press

D2

Deadlift off Blocks*

1 x3 1 x3 4 x2 5 x6 4 x6 4 x8 3 x 10

1 x4 1 x4 4 x4 1 x5 1 x4 1 x3 4 x2 4 x6 4 x8 4 x8

17 ruj - 23 ruj SETS X REPS

1 x5 1 x4 1 x3 4 x2 1 x3 1 x3 1 x3 4 x2 4 x6 4 x6 4 x5

1 x3 1 x3 1 x3 3 x2

1 1 1 1

1 1 1 1 1 1 1 1 1 1 1

Incline Barbell Shoulder Press Triceps Standing Lats Abs *: starting position 10-15cm below the knees

D3

Squat, Eccentric Pause* 2-Board Press

Medial Delts Dips Reverse Hyperextension *: 2 sec. pause halfway down

WEEK 03 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

D1

EXERCISE

Squat

Bench Press w/ Chains (or bands) Pecs Rear Delts Good Morning

D2

Deadlift to Knees + Full Deadlift*

Military Press (behind neck, wide grip) DB Bench Press Tricep Pushdown Abs *: add one more full deadlift rep each set

D3

5 x4 5 x6 4 x8 3 x 10

1 x3 1 x3 4 x3 1 x3 1 x3 1 x3 2 x2 2 x1 4 x6 5 x5 4 x 10

24 ruj - 30 ruj SETS X REPS

1 x5 1 x5 4 x5 1 x4 1 x4 4 x4 4 x8 4 x8 5 x5

1 x 3+1 1 x 3+1 1 x 3+1 4 x 2+1 5 x5 4 x6 4 x8 4 x 10

1 1 1 1 1 1 1 1 1 1 1 1 1

D3

Squat

Bench Press

Pecs Medial Delts Biceps Hyperextension

WEEK 04 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

1 x5 1 x4 1 x3 4 x2 1 x5 1 x4 1 x3 2 x2 3 x1 4 x8 4 x6 3 x 10 4 x8

D1

1 lis - 7 lis

EXERCISE

Squat, Concentric Pause* Paused Bench, 2 sec.

Pecs Front Delt Raise Skullcrusher/Lying Triceps *: 2 sec. pause half way up your concentric

D2

D3

SETS X REPS

1 x3 1 x3 4 x3 1 x3 1 x3 1 x3 4 x2 5 x6 5 x6 4 x8

Deadlift + Partial Deadlift*

1 x 1+2 1 x 1+2 1 x 1+2 4 x 1+2 Incline Barbell Shoulder Press 5 x3 Dips 5 x4 Lats 4 x8 Leg Extension 4 x 10 Abs 3 x 10 *: one full rep, partial reps from below knees to lockout Squat

1 x5 1 x4 1 x3 2 x2

1 1 1 1 1 1 1

Bench Press w/ Chains Pecs Leg Curl Good Morning

WEEK 5 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

D1

EXERCISE

Squat, Eccentric Pause*

Bench Press

Pecs Hyperextension *: 2 sec. pause halfway down

D2

Paused Deadlift*

Triceps Standing Lats Medial Delts Abs *: 1 sec. pause 5cm above the knees

D3

Squat w/ Chains Pause Bench, Variable Time* Pecs Skullcrusher/Lying Triceps Reverse Hyperextension *: 3 sec., 2 sec., 1 sec., from reps 1-3

3 x1 1 x4 1 x4 4 x4 4 x8 4 x8 4 x5

8 lis - 14 lis SETS X REPS

1 x3 1 x3 1 x3 4 x2 1 x5 1 x4 1 x3 4 x3 4 x8 4 x8

1 x3 1 x3 2 x3 4 x2 4 x6 4 x8 4 x6 4 x 10 1 x5 1 x5 4 x4 1 x3 1 x3 4 x3 4 x8 4 x8 4 x 10

WEEK 6 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

D1

EXERCISE

Squat

Board Press

Pecs Front Delts Good Morning

D2

Deficit Deadlift Military Press* Lats Biceps Abs *: behind the neck, medium grip

D3

Squat

Bench Press

Pecs Tricep Pushdown Hyperextension

WEEK 7

15 lis - 21 lis SETS X REPS

1 x5 1 x4 1 x3 2 x2 2 x2 1 x3 1 x3 1 x3 2 x2 2 x1 4 x8 4 x6 4 x5

1 x3 1 x3 4 x2 5 x5 5 x8 4 x8 3 x 10 1 x5 1 x4 1 x3 4 x2 1 x5 1 x4 1 x3 4 x2 4 x8 4 x8 4 x8

22 lis - 28 lis

1 1 1 1 1 1 1 1 1 1 1

1

D1

Squat

D2

Pecs Tricep Pushdown Good Morning

Deadlift to Knees, 1 sec. pause*

1 x3

DB Bench Press Lats Medial Delts Abs *: do not complete the rep to standing

D3

Squat

Bench Press w/ Bands Pecs Triceps Standing Hyperextension

WEEK 8 1 1 1 1

D1

SETS X REPS

1 x5 1 x4 1 x3 4 x2 1 x3 1 x3 1 x3 4 x2 4 x8 4 x8 4 x4

Paused Bench, 2 sec.

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

EXERCISE

EXERCISE

Squat

1 x3 2 x3 3 x2 5 x6 4 x8 4 x6 3 x 10 1 x5 1 x4 1 x3 4 x3 1 x4 1 x4 4 x4 4 x8 4 x6 4 x8

29 lis - 4 stu SETS X REPS

1 x5 1 x4 2 x3 3 x2

1 1 1 1 1 1 1 1

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Bench Press

Pecs Triceps Standing Hyperextension

D2

Incline Barbell Shoulder Press Deadlift

Front Delts Abs

D3

Squat

Bench Press

Lats Skullcrusher/Lying Triceps

WEEK 9 1 1 1 1 1 1

D1

EXERCISE

Bench Press

Pecs Hyperextension

D2

1 x5 1 x4 1 x3 1 x3 3 x2 4 x6 4 x6 3 x8

5 x3 1 x3 1 x3 1 x3 2 x2 2 x1 5 x6 3 x 10 1 x5 1 x4 1 x3 4 x2 1 x5 1 x4 1 x3 3 x3 4 x6 5 x6

5 stu - 11 stu SETS X REPS

1 x4 1 x3 2 x2 3 x1 3 x6 3 x6

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

D2

Squat

Bench Press

Lats Abs

D3

Deadlift

Incline Barbell Shoulder Press Skullcrusher/Lying Triceps Seated Good Morning

1 x5 1 x4 1 x3 1 x2 1 x1 1 x1 1 x1 1-2 x 1 1 x5 1 x4 1 x3 1 x2 1 x1 1 x1 1 x1 1-2 x 1 4 x6 3 x 10 1 x3 1 x3 1 x3 1 x2 1 x1 1 x1 1 x1 1-2 x 1 5 x4 4 x6 4 x4

ATE EXPRESS, WEEKS 1-9 CURRENT MESOCYCLE

CURRENT MAXES

###

117

109

99

105

103 89

85

SQUAT

98

65

150 100 50 0

1

2

3

4

5

6

VOLUME / INTENSIT 1

2

3

4

5

6

7

8

9

VOLUME (NL) vs. INTENSITY (AVG. WT.) VOL

INTENSITY

LOAD

50% 60% 70% 75% 50% 60% 70% 75%

#REF! #REF! #REF! #REF! 67.5 80 95 102.5

50%

85

RPE

INT

NOTES

deadl i f

60% 70% 75%

102.5 120 127.5

50% 60% 70% 50% 60% 70% 80%

#REF! #REF! #REF! 67.5 80 95 107.5

INTENSITY

LOAD

50% 60% 70% 80% 55% 65% 75% 85%

#REF! #REF! #REF! #REF! 75 87.5 102.5 115

60% 70% 80% 85%

102.5 120 135 145

RPE

NOTES

50% 60% 70% 60% 70% 80% 85% 90%

#REF! #REF! #REF! 80 95 107.5 115 122.5

INTENSITY

LOAD

50% 60% 65% 50% 60% 65%

50% 60% 70% 75%

#REF! #REF! #REF! 67.5 80 87.5

85 102.5 120 127.5

RPE

NOTES

50% 60% 70% 80% 50% 60% 70% 80% 85%

#REF! #REF! #REF! #REF! 67.5 80 95 107.5 115

INTENSITY

LOAD

50% 60% 70% 50% 60% 70% 75%

#REF! #REF! #REF! 67.5 80 95 102.5

50% 60% 70% 75%

85 102.5 120 127.5

50% 60% 70% 80%

#REF! #REF! #REF! #REF!

RPE

NOTES

85% 50% 60% 70%

#REF! 67.5 80 95

INTENSITY

LOAD

50% 60% 70% 75% 50% 60% 70% 80%

#REF! #REF! #REF! #REF! 67.5 80 95 107.5

50% 60% 70% 75%

85 102.5 120 127.5

50% 60% 70% 50% 60% 70%

#REF! #REF! #REF! 67.5 80 95

RPE

NOTES

INTENSITY

50% 60% 70% 80% 85% 60% 70% 80% 90% 95%

LOAD

#REF! #REF! #REF! #REF! #REF! 80 95 107.5 122.5 127.5

50% 60% 65%

85 102.5 110

50% 60% 70% 80% 55% 65% 75% 85%

#REF! #REF! #REF! #REF! 75 87.5 102.5 115

RPE

NOTES

INTENSITY

50% 60% 70% 80% 50% 60% 70% 75%

LOAD

NOTES

RPE

NOTES

#REF! #REF! #REF! #REF! 67.5 80 95 102.5

50%

85

60% 70% 75%

102.5 120 127.5

50% 60% 70% 80% 50% 60% 65%

#REF! #REF! #REF! #REF! 67.5 80 87.5

INTENSITY

LOAD

55% 65% 75% 85%

RPE

#REF! #REF! #REF! #REF!

50% 60% 70% 80% 85%

67.5 80 95 107.5 115

50% 60% 70% 80% 85%

85 102.5 120 135 145

50% 60% 70% 75% 50% 60% 70% 75%

#REF! #REF! #REF! #REF! 67.5 80 95 102.5

INTENSITY

LOAD

50% 60% 70% 75% RPE 6 RPE 4

67.5 80 95 102.5

RPE

NOTES

50%

#REF!

60% 70% 80% 85% 90% 95% 100% 50% 60% 70% 80% 85% 90% 95% 100%

#REF! #REF! #REF! #REF! #REF! #REF! #REF! 67.5 80 95 107.5 115 122.5 127.5 135

50% 60% 70% 80% 85% 90% 95% 100%

85 102.5 120 135 145 152.5 162.5 170

01

RRENT MAXES

MESOCYCLE

135 170### BENCH

1

2

3

4

5

6

DEADLIFT

7

8

9

TOT

10

11

VOLUME / INTENSITY

deadl i f

bench

s quat

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

8000 6000 4000 2000 0