Sheiko - Adding Cleans?

Training Powerlifting
21

week 3 day 2.
deadlifts
70 / 55 x4
85 / 65 x4
100 / 77.5 x2x3
120 / 95 x4x3 - (added 5kg, still very easy)
130 / 100 x3 - (I added 10more kgs and he went for 5more, coud still’ve done more)

bench press (added 2.5kg to all sets)
52.5 / 32.5 x8
57.5 / 37.5 x7
62.5 / 40 x6
67.5 / 42.5 x5
72.5 / 45 x4
77.5 / 47.5 x2x3 -paused
82.5 / 52.5 x2x2 - paused
87.5 / 55 x1 -paused
90 / 57.5 -paused, added 2.5kg more, coud’ve done 2-3 reps
82.5 / 52.5 x2x2 -paused
77.5 / 47.5 x2x3 -paused
72.5 / 45 x4
67.5 / 42.5 x6
62.5 / 40 x8
57.5 / 37.5 x10
52.5 / 32.5 x12

flies…

subsituted deadlift to knees with speed pulls

70 / 55 x3x2
85 / 65 x3x2
100 / 77.5 x3x2

pull ups
10x5

this is odd, this day was one of the easiest days so far.

22

hum, I am starting to wonder abit on the next program, we’re gonna change to ol for our next period. any tips of bulgarian / russian ol programs? I used google but coudlnt find something that seemed interesting. I want it to be very taxing and almost mind bogling

23

just a note, all workouts is done totaly raw, no belt.

Squats
65 / 45 x5
80 / 50 x4
92.5 / 60 2x3
105 / 70 3x3
112.5 / 72.5 x2
115 / 75 x2
117.5 / 77.5 x2

bench
52.5 / 32.5 x5
62.5 / 40 x4
72.5 / 45 x2x3
82.5 / 52.5 x6x3

flies

squats
65 / 45 x6
80 / 50 x6
85 / 55 x4x6

Dips ( shoulders to bar level, realy deep ones)
10kg / kv 5x6 , 1x5

weightned decline sit ups
5kg x10
15kg x10
30kg x10

6 sets of forearms

24

tomorrow is “triceps” outlined for work, I figured that would mean that I can use whichever exercise I want.

what did you guys use for this day? I was thiking of skull crushers.

25

last day of week 3, easy.

deadlift on box
70 / 55 x3
85 / 67.5 x3
90 / 72.5 x3 - heaviest set, but coud probably’ve done 12-14 reps so we added alitle weight.
92.5 / 75 x3
95 / 77.5 x3
97.5 / 80 x3

bench
52.5 / 32.5 x6
62.5 / 37.5 x6
67.5 / 42.5 x12 (they said that I only did 5 so I did some more, and ofcourse he had to do the same thing.
67.5 / 42.5 x3x6

skull crushers
30 / 25 x6
32.5 / 30x6
35 / 30 x6
37.5 / 30 x6
40 / 30 x6

rack pulls
85 / 67.5 x4
100 / 77.5 x4
115 / 90 x2x4
120 / 100 x4
122.5 / 102.5 x4
125 / 105 x4
127.5 / 107.5 x4

a 1. good mornings
50 / 40 x5
60 / 40 x5
70 / 40 x5
60 / 40 x5
60 / 40 x5

a 2. pullups
5x5.

deadlifts days is by far the easiest ones for the moment

26

benchpress
52.5 / 32.5 x5
62.5 / 40 x4
72.5 / 45 x2x3
82.5 / 52.5 x2x3 -paused
87.5 / 55 x3 -paused
90 / 57.5 x3 -paused
92.5 x1 / 60 x2 -paused ( didnt push the weight in a straight line…)
92.5 x2 - paused (yay, this is my old record for touch and go)
82.5 / 52.5 x2x3

squats
65 / 45 x5
80 / 50 x4
92.5 / 60 x2x3
105 / 70 x3
107.5 / 72.5 x2x3 -increased 2.5kg
110 / 75 x2x3 - another 2.5 kg increase
112.5 / 77.5 x2x3 - yet another 2.5kg increase, coud probably’ve added 5-7.5 kg more.

dips
10kg /kv x5x6

flies
10 / 7.5 x3x10
17.5 / 10 x10
10 / 7.5 x10

only 3 more days to go, this program is amazing

7.5kg heavier in the squat wasnt to hard. but I dont think I can go heaver then 7.5kg more in the bench. I’ll stay with 5kg more then what is recomended.

27

wednesdays workout

deadlifts on boxes
70 / 55 x3
85 / 67.5 x2x3
100 / 77.5 x2
102.5 / 80 x2
105 / 82.5 x2
107.5 / 85 x2

bench shoud’ve been an easy day today but we did some sets of touch and go

52.5 x5 / 32.5
62.5 x5 / 40
72.5 x5 / 45
80 x4 / 50
82.5 x4 / 52.5
85 x4 / 55
87.5 x4 / 57.5
90 x4 / 60 (15kg abow what should’ve been used)

deadlifts
70 / 55 x4
85 / 67.5 x4
100 / 77.5 x2x3
120 / 100 3x3
125 / 110 x2
130 / 115 x2
135 / 120 x2 15 and 20kg more of what shoud’ve been used

notes :
getting some good results already, cant wait for the rest days. Fredrik is getting some awesome results, he’s hit his 1 rep max for 4 reps already. Oh, and the gym is close today so no workout today :frowning:

28

Okay, so the program is now finished. I’ll take 3 rest days and retest maxes on wednesday and post the results.

29

okay, so I tested the max one days earlier…

bench
40kg x x
70kg x2x3
85kg x2
95kg x1
102.5kg x1 (pr 2.5kg)
105kg ( got it over lockout but I coudlnt finish the lockout, I’m gonna work some on the lockout and then I shoud have this.)

cleans…
lots of them, 2.5kg pr.

squats
40kg x10
80kg x5
110kg x3
120kg x1
130kg x1
140kg x1
150kg x0.5, went to deep got it halfway then my spotter pushed me forward, coudl’ve ended badly but I touched the floor before the weights.

so my bench went up 2.5kg, probably more when I hit some heavier weights.

squats went from a 120kg x2 with questionable depth to a 140kg with good depth, could probably have done 145 kg with same depth…

so
bench +2.5kg , more to come.
squats about 20kg
deadlifts will probably be around 15-20kg aswell.

lessons:
do the abwork and dont neglect the good mornings. could probably have hit the 150kg if I wouldnt have bended over so far. Gonna go for 5x3 now for a month and then retest bench max.