sheiko frequency and exercise selection

If you compare Western methods of lifting and Eastern methods of lifting you will find many differences. There are really many but I think the most striking is the frequency, loading and exercise selection. sheiko has been the bread and butter programming for Russian and Eastern Bloc lifters for decades and the results are unbelievable. Hundreds of national and world records have been shattered using sheiko programs or variations.



sheiko #29 FREQUENCY:

week 1
bench press: 50-75%
squat: 50-70%
bench press: 50-70%
DB flys: 5x10
GM: 5x5

deadlift up to knees: 50-75%
incline bench: 4x6
dips: 5x5
block pulls: 55-85%
lunge: 5x5
abs: 3x10

bench press: 50-80%
DB flys: 5x10
squat: 50-75%
GM: 5x5


week 2
squat: 50-80%
bench press: 50-80%
DB flys: 5x10
push-ups: 5x10
front squat: 45-60%
GM: 5x5

deadlift up to knees: 50-75%
bench press: 50-65%
DB flys: 5x10
block pulls: 55-80%
lunge: 5x5

squat: 50-80%
bench press: 50-80%
DB flys: 5x10
squat: 50-70%
GM: 5x5


week 3
squat: 55-85%
bench press: 50-80%
DB flys: 5x10
push-ups: 5x10
squat: 50-80%
GM: 5x5

deadlift up to knees: 50-65%
bench press: 50-80%
DB flys: 5x10
block pulls: 60-90%
lunge: 5x5

squat: 50-80%
bench press: 50-80%
DB flys: 5x10
press: 5x4
GM: 5x5


week 4
squat: 50-80%
bench press: 55-75%
DB flys: 5x10
dips: 5x8
front squat: 40-60%
GM: 5x5

bench press: 50-85%
deadlift: 50-80%
bench press: 50-70%
DB flys: 5x10

squat: 50-80%
bench press: 55-85%
DB flys: 5x10
dips: 5x8
GM: 5x5
abs: 3x10


Take home thoughts:
1/ You squat 12x / month
2/ You bench 13x / month
3/ You pull 7x / month
4/ DB flys are done 11x / month for strengthening the pec/delt tie-in



sheiko #29 LOADING:

Notice the most working sets are in the 60-80% range. That's where strength is built. As well, within these ranges your technique does not break down. The intensity is high enough to build strength and mass, yet low enough for your technique to be spot on. Only several times you tap the 85-90% intensity, 80% of the work is still in the 60-80%.

Volume is huge. But because you traded some high intensities for high volumes, you will not overtrain. The 3rd week you might feel tired as hell but you will not be overtrained. What happens usually is that you will "miraculously" recover the 4th week because your body gets used to the workload. Huge volume at lower intensities allows you to practice your form and let all your ligaments and tendons accommodate to the stress.



sheiko #29 EXERCISE SELECTION:

This is what most people analyze all the time. "What are the assistance lifts?" Please keep in mind, 90% of your focus, work and energy is the main lifts. The assistance exercises are to complement the main system. Nothing more. Yet, the selection is quite different from what you normally see/read:

DB flys
GM
incline press/press
dips
push-ups
lunges
abs

Notice the focus on pec/delt tie-in (DB flys), triceps (dips, push-ups) and quite heavy GM (lower back, hams).



The Sheiko controversy ...

What? No back work? No rows? Shoulders will get wrecked! Injuries just about to happen!

I personally do some rows and shrugs (about 2-3 high-rep sets a week) beceause I like DB rows but Boris Sheiko is no dumbass so there must be a reason why he did not put any direct back work in the system. I used to have shitty shoulders before when I did lots of back work and I have no problems now where I do very little back work. Why? High frequency deadlifting will take care of your back muscles and high volume, low intensity benching will condition your shoulders. But mind you, impecable form is a must. People usually don't wreck their shoulders because they do not do enough back work but rather poor form and tissue overuse is the culprit.

If still not convinced, do some high-rep rear delts on off days.

Final advice: do not add to the program. It is perfect as it is and produced decades of world-class lifters.