Systems Combined
Many of you have asked about my training template and Sheiko routines. I’ll begin by stating that my routines are derived from Sheiko but not only Sheiko. There are multiple influences on my training. There are bits and pieces from the major players in our sport. My main bench day resembles and is chiefly influenced by Metal Militia training. I also use a speed bench and speed squat variation based upon Westside templates.
Now you may be wondering “so why the big Sheiko promotion?” Well, my entire template actually revolves around various CMS/MS templates and readings from Sheiko himself. The scheduling of exercises, the sets and reps and for the most part the percentages are typically derived from his CMS/MS templates. Recognize that I said “for the most part.”
Keep in mind that CMS/MS stands for Candidates to Master of Sport/Master of Sport.
This is probably the 2nd highest tier on Sheiko’s skills ratings. I purposely pick this tier and will continue to do so for some time to come, though I have the strength to advance to his highest tier MSIC (Master Of Sport For International Class) I need to stay level headed and continue to recognize the fact that I only have a year and half of powerlifting training. I don’t even have two years under my belt, so experience wise I need to slow things down.
The crucial part to my training is the SCHEDULING of the Sheiko template.
Certain exercises and certain movements present themselves in their respective order and that serves a purpose, mainly to allow the athlete to perform the exercise at the highest potential instead of tired from repeated work in the same movement. So, to breakdown the order and scheduling I’ll begin first with the typical weekly
Sheiko set up:
Maker of Champions
Day 1
Bench – Repetition Sequence – typically working up to 5-7 working sets of 3-2 between 80-90%
Squat – same as above
Bench – Secondary movement – this movement serves the overload purpose usually working up to 4-5 sets of 3-4 reps between 70-75%
Day 2
Deadlift Movement – Either preparatory sets and reps in the 70-75% for 4 sets of 2-4 reps or Repetition Sequence
Bench Press – Pyramid “marathon” – this is brutal without the GPP, can be up to 30 sets of 90 reps total at times working from 50-85%
Deadlift Movement – Same as #1, just depends on order of percentages for that working day
*the order of preparatory work and sequence work varies from week to week, when the prep work begins the day this forces you to work your Sequence volume work in a tired state, creating a higher work capacity and forcing the CNS to compensate or be recruited further, hopefully.
Day 3
Squat – Repetition Sequence
Bench Press – Repetition sequence
Squat – Secondary movement
Day 4
Deadlift – preparatory work
Bench Accessory work – i.e. overhead press, incline press, floor press, dips or weighted pushups
Deadlift – typically off blocks or standing on blocks
That’s the typical breakdown of a CMS/MS template.
Now here comes all the bells and whistles that I have added/subtracted/switched to the routine. As time has passed I have learned to add or subtract things as I go instead of simply continuing on with the laid out template. But lately my main outline and what I will follow leading up to the “Power Station Pro Meet” will look similar to this:
Al Caslow "Sheiko" Wannabe Routine
Day 1 (Metal Militia Influence)
This guy knows a thing or maybe even two about shirts for benching
Bench Press – Week 1 (2 board 2rm), Week 2 (3 Board 3rm), Week 3 (1 Board 1rm), Week 4 (De-Load 4 x 5 65%)
Squats – Speed Squats (Westside style but using sheiko percentages, typically 50% bar weight and 30% band and/or chain weight) onto a low box
Bench Press – Week 1 (4 board), Week 2 (5 Board), Week 3 (Rack Lockouts) (sheiko percentages and set and rep scheme will be used)
Day 2
All Sheiko: Weeks 1-4 Preparatory Cycle, Weeks 5-9 Peaking Cycle
Day 3
Squats – Sheiko (based on suited max) Volume sequence
Bench Press – Westside speed bench (using all Westside principles here)
Squats – Sheiko (based on raw max) Olympic or pause squats Secondary movement
The Master Of Westside
Day 4
Speed Pulls (platform pulls with bands or simply off the floor)
Incline Press, Overhead Press, Floor press, Dips
Rack Deads – Week 1 (90% 4x2) Week 2 (85% 4x4) Week 3 None Week 4 (90% 4x3)
Here is the explanation to the days work:
On Sunday which is Day 1, I perform a typical metal militia style day, work up to a heavy 3 reps raw (I never fail here always something I can do and feels good for the day), I then move on to a board. In preparation for the meet I will use a shirt on weeks 1 and weeks 3 and max out week 5 then repeat again. Weeks 2 and weeks 4 will be done raw and only with wrist wraps. I then proceed to perform box squats with band tension preferably and sometimes toss in a set or two of chains. In the offseason I do work more for speed but in preparation for the meet I am very influenced by what Sheiko believes which is two days worth of hard repeated efforts in a skill movement in the ranges of 80%-90%. So, I will keep my weights in that range. I think Louie is really on to something with the box so I have added it in to this cycle. The following exercise is for top end bench strength work which obviously is needed if wearing a shirt or raw for that matter. I use Sheiko’s recommendations for sets, reps and percentages here but I base the max of the actual board max used for that day.
On Tuesday, Day 2, it is all sheiko nothing is changed from the template. Very basic but brutal and a long day. Typically performing 5 sets of 3 reps with 80% on deadlift followed by a long session of Fat Bar benching for multiple sets and reps. This is usually followed by a secondary movement in the deadlift, I use this movement instead of just off the floor again I use it to work on my weakness, which is off the floor so I use a platform or simply perform speed pulls by lowering Sheiko’s prescribed percentages by 10-15% all else stays the same.
On Thursday, Day 3, I perform squats 9 weeks out I wear full gear. This is done at 80% and above with straps up but very loose. If you use gear, you have to train in it. You won’t get better at something by not doing it. This day is very similar to day 2 but it typically will rise up to 90%. Squats are followed in this upcoming 9 week cycle with speed bench via Westside, and directly from Louie himself. I’m going to be using 35-45% of bar weight and either doubled mini bands or 2 sets of chains (80lbs). This is then followed by raw squats which are always either deep Olympic squats or pause squats. This really helps my bottom end or “out of the hole” strength.
Friday, Day 4, is the worst day of all. Performing two days of Sheikoesque training back to back is not fun. The volume almost always leaves you a bit drained the next day. So following up squats with rack deads and speed pulls, or platform pulls with bench accessory makes for one brutal day. When finished though, you feel like Rocky after beating the Russian just without the tears for Adrianne. I usually begin with platform pulls or speed pulls to again, help my weakness of bottom end strength. Sheiko likes deadlift to the knees, but I have found this exercise to be old and outdated and simply just not as effective as the first two mentioned. After that, I perform two accessory movements for the bench either incline press with dips or overhead press with dips or floor press alone for a larger load in volume. This is then followed by the rack dead. I perform these conventional for the most part except the final few weeks of rack deads before the meet, I then stick with my competition sumo stance.
The Greatest Ever?
Any questions? LOL
I am sure your wondering at this point why I have changed the original Sheiko Template.
Easy, to make it work better for MY needs. After performing two 9 week cycles of Sheiko I noticed something’s improved and others fell behind. Slowly as I went forward I would make small changes from various readings in hopes to fix those lagging strengths.
I’m sure if Sheiko himself was coaching me, as we moved forward he would know exactly in his own ways how to maneuver the routines to help improve my lagging areas. Unfortunately I don’t have Mr. Sheiko at my side, but I do have the internet and I do make time to read and take the risk to add and try new things.
I hope this answers a lot of questions. Again, I do apologize if I have not answered your question lately and/or have asked you to use a different source for help. I am not doing this because I don’t want to help, on the contrary, I actually think you can and might be able to attain better help with supplied source. Please understand though, that if you do have questions directly for me, do not hesitate to ask and I will get to them. Lately, I have had up to 20 different emails a day concerning this. It’s not an issue, but they build up and they take time so please be patient but you will have an answer from me.
