Hi Guys,
In my blog statistics it shows there is a significant number of readers from the USA. Thank you for that, I am glad this blog is helpful for so many people.
To all my ligting friends, the infamous powerlifting coach Boris Sheiko is travelling the USA right now with seminars. I just learnt it from Instagram.
I strongly encourage you, if you are close, go to his seminar. If you wanted to come up with a list of Top 5 powerlifting coaches in the world, Boris Sheiko would surely be among them.
His lifting principles produced not dozens, not hundreds but thousands of the best world powerlifters and record holders. Suslov, Belayev, Pozdeev. All the Russian beasts. I think Boris Sheiko is the most influential coach in Eastern Europe. There are great coaches and there is Boris Sheiko, way above anyone else. Sheiko boys almost all of them pull over 400kg (880 lbs) at meets.
Got 800 lbs pull? You will not even qualify, this is the last warm-up for Sheiko boys.
Boris Sheiko is the Louis Simmons of Easter Bloc powerlifting.
To those who are not familiar with Sheiko methods, he is very famous for his high-frequency, high-volume methods. I call them "Sheiko sandwiches".
Typical Monday workout could look like this:
squat: 6 sets of 3 medium-heavy
bench press: 5 sets of 3 medium heavy
squat (again): 4 sets of 4 medium
assistance
assistance
Brutal, simple but terribly effective. You'll be dragging ass but after a few weeks your body adapts and you'll be a squatting machine.
Go to Sheiko seminar, you will thank me later for the reminder.
Note: never met Sheiko, not associated with Boris Sheiko in any way, just using his principles for years with solid results.
Good luck !!!
2015/06/28
2015/06/11
Fluff Stuff ... it does matter
What? Have I lost my f**king mind? I have everywhere in my blog that fluff stuff don't matter, that you should cut it out or limit it significantly.
But I do think it matters (to a degree).
When I say "fluff stuff" I do not mean the big important assitance lifts like standing press or front squats, I mean the small things like face pulls, DB flyes, biceps curls, rear delt raises, etc.
I think you can still do the fluff stuff if it does not compromise the main program. Which means:
1/ benches, pulls, squats, shoulder presses, rows, Romanian deadlifts are still 95% of your program throughout the week
2/ the big lifts still get priority over the fluff stuff. Always.
3/ If time is an issue you skip the fluff stuff, never the main lift. Never. One of my sessions typically looks like this:
- heavy conventional: 5 sets of 5
- medium-heavy floor press: 6 sets of 8
- heavy abs: 3 sets
- additional hamstring work: 3-6 sets
Limited time? Then I only do the pull, floor press and abs. Very limited time? Do the pulls, floor press and get out. You've done 95% of the work.
4/ Do the fluff stuff on your off days. Really, I think it is the best option. It does not take away from your main sessions, it speeds up recovery and EVERYBODY has time to do it because it lasts 10-20 minutes tops.
Examples:
#1:
band face pulls: 3 sets of 20
band triceps pushdowns: 1 set of 100 reps
#2:
band leg curls: 4 sets of 20
abs: 3 sets of 30
#3:
hammer curls: 4 sets of 10
rear delt raises: 3 set of 30
#4:
miniband pull-aparts: 4 set of 50
ab wheel: 4 sets of 15
Don't sweat it, it's only the remaining 5% of your training.
Good luck!
But I do think it matters (to a degree).
When I say "fluff stuff" I do not mean the big important assitance lifts like standing press or front squats, I mean the small things like face pulls, DB flyes, biceps curls, rear delt raises, etc.
I think you can still do the fluff stuff if it does not compromise the main program. Which means:
1/ benches, pulls, squats, shoulder presses, rows, Romanian deadlifts are still 95% of your program throughout the week
2/ the big lifts still get priority over the fluff stuff. Always.
3/ If time is an issue you skip the fluff stuff, never the main lift. Never. One of my sessions typically looks like this:
- heavy conventional: 5 sets of 5
- medium-heavy floor press: 6 sets of 8
- heavy abs: 3 sets
- additional hamstring work: 3-6 sets
Limited time? Then I only do the pull, floor press and abs. Very limited time? Do the pulls, floor press and get out. You've done 95% of the work.
4/ Do the fluff stuff on your off days. Really, I think it is the best option. It does not take away from your main sessions, it speeds up recovery and EVERYBODY has time to do it because it lasts 10-20 minutes tops.
Examples:
#1:
band face pulls: 3 sets of 20
band triceps pushdowns: 1 set of 100 reps
#2:
band leg curls: 4 sets of 20
abs: 3 sets of 30
#3:
hammer curls: 4 sets of 10
rear delt raises: 3 set of 30
#4:
miniband pull-aparts: 4 set of 50
ab wheel: 4 sets of 15
Don't sweat it, it's only the remaining 5% of your training.
Good luck!
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