For the past 2 years I followed a Westside Barbell type routine and experienced little to moderate results. My triceps and hamstrings got real strong but my powerlifts just weren’t going where I knew that they could be. I happened upon some powerlifting routines by Russian powerlifting coach Boris Sheiko. They basically call for a shitload of volume working the actual three powerlifts themselves instead of a conjugated system like Westside. I figured what the hell and decided to give the beginners #1 and #2 preparation period programs a try.
I broke down the next 3 months of training like this: Month 1 - Beginners Program #1, instead of doing 3 days of one large training session, I did 3 days of 2 mini sessions each day. Sheiko programs call for something like a Squat, Bench, Squat, and a couple of assistance exercises workout. Instead I would do Squat, Bench in the AM, and then Squat, Assistance exercises in the PM. I kinda borrowed this mentality from Chad Waterbury’s articles and work by Pavel Tsatsouline. After Month 1’s beginner program I maxed out on my 3 powerlifts.
Month 2 was more like 3 weeks but instead of going to a competition period program I used Kettlebells 2 days a week and Power Rings for the other 2 days. I didn’t really follow a set program, some days maybe I would do an EDT workout on Rings, then the next a ladder workout with KB’s. This was more like a fun relaxing period and I feel that this helped me with my results. I then took a week off before I started the next phase.
Month 3 was beginners #2 program. Same setup as Month 1 except I added in some sled work on my off days. Then at the end I maxed out on my powerlifts.
The results? My bench went from 350lbs. to 410lbs., my squat went from 385 to 460, and my deadlift(sumo) went from a 455 to a 515. My bodyweight stayed roughly the same at 180-185lbs.
I did all of this WITHOUT any type of anabolics or any other performance enhancing drugs. The time period this took place was from October to December of this year.
Maybe my background had something to do with it. My ancestors were from Prussia and Finland. Areas were Eastern bloc training programs are used with success. But for whatever reason these worked!
On a side note, make sure you add in stretching and scapular work after your bench sessions. Some weeks you bench up to 5 times! I promise you that if you don’t do some type of prehab for your shoulders and lower back you will be sorry. These routines are not for the faint of heart.
Next up: The Smolov Squat Cycle.