Sheiko - 4-Day Class I Lifter Program

Enter your maxes here: Squat 425 Bench 290 Deadlift 540

Volume Calculations

These graphs show you volume vs intensity

 Adaptation

Peparatory Peparatory Period (4 day #1) 280

265

260

260

240

255    t    W    g    v 250    A

220    s    t     f    i    L 200 180

NL Avg Wt.

245

160 140

240 1

2

3

4

Week

4 Day Prep 1 2 3 4 Total

S q u at 52 49 56 62 219

Bench 105 78 126 121 430

Dead 61 32 75 65 233

NL 218 159 257 248 882

Avg Wt. 255 243 261 262 257

Squat 57.9% 57.2% 62.4% 62.7% 60.3%

 Accumulation

Peparatory Peparatory Period (4 day #2) 330 310 290 270    s    t 250     f    i    L 230 210 190

284 282 280 278 276 274 272 270 268

   t    W    g    v    A

NL Avg Wt.

150

264 1

2

3

4

5

6

Week

4 Day Prep2 1 2 3 4 5 6 Total

Squat 59 55 84 42 91 42 373

Bench 103 93 105 84 129 84 598

Dead 59 48 59 63 90 63 382

NL 221 196 248 189 310 189 1353

Avg Wt. 277 267 268 282 270 282 274

Squat 66.4% 69.1% 66.1% 67.6% 66.2% 67.6% 66.9%

Transmutation

Peparatory Period (4 day #3) 290

280

270

275

250

270

190

   t 265    W    g 260    v    A 255

170

250

150

245

   s    t 230     f    i    L 210

1

2

3

4

NL Avg Wt.

5

Week

4 Day Prep3 1 2 3 4 5 Total

Squat 55 69 67 71 58 320

Bench 62 94 140 128 134 558

Dead 35 64 65 54 72 290

NL 152 227 272 253 264 1168

Avg Wt. 277 252 256 270 267 263

Realization

Competition Period (4 day comp) 180

350

Squat 68.2% 63.8% 65.7% 68.5% 67.9% 66.7%

160 140

300

120

   t 200    W    g 150    v    A 100

250

   s    t 100     f    i    L 80 60 40

50

20 0

NL Avg Wt.

0 1

2

3

4

5

Week

4 Day Comp 1 2 3 4 5 Total

Squat 40 30 31 30 8 139

Bench 85 47 56 44 25 257

Dead 38 29 47 10 12 136

NL 163 106 134 84 45 532

Avg Wt. 267 272 286 245 237 267

Squat 69.4% 68.8% 70.3% 67.2% 60.0% 68.5%

These graphs show the type of loading

Squat (4 day #1) 25 20 15    s    t     f    i    L 10

50-59 60-69 70-79

5

80-89

0

90+ 1

2

3

4

Week

Bench 68.0% 67.7% 66.0% 68.6% 67.5%

Dead 66.9% 66.4% 69.6% 69.7% 68.5%

Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 18 6 20 0 0 44 57.9%

Week 2 21 4 6 10 0 41 57.2%

Week 3 21 7 14 10 0 52 62.4%

Week 4 23 7 6 20 0 56 62.7%

Month 83 24 46 40 0 193 60.3%

Squat (4 day #2) 70 60 50

   s    t 40     f    i    L 30 20 10

1

2

3

4

5

6

Week

Bench 69.7% 70.6% 67.2% 72.6% 65.5% 72.6% 69.3%

Dead 74.8% 66.0% 70.0% 69.0% 69.2% 69.0% 69.7%

Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 10 9 32 8 0 59 66.4%

Week 2 13 11 9 22 0 55 69.1%

Week 3 14 13 49 8 0 84 66.1%

Week 4 10 8 6 18 0 42 67.6%

Week 5 14 13 64 0 0 91 66.2%

Week 6 15 13 26 18 0 72 67.6%

Squat (4 day #3) 45 40 35 30

50-59

25

   s    t 20     f    i    L 15

60-69

10

80-89

70-79

5

90+

0 -5 1

Bench 66.9% 64.6% 67.9% 70.4% 66.0% 67.3%

Dead 74.6% 60.3% 66.5% 73.5% 72.6% 68.9%

Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

2

Week 1 13 11 17 14 0 55 68.2%

Week 2 15 13 26 10 5 69 63.8%

3 Week

Week 3 10 39 3 15 0 67 65.7%

4

Week 4 10 9 36 16 0 71 68.5%

Squat (4 day comp) 20

5

Week 5 13 11 18 16 0 58 67.9%

Cycle 61 83 100 71 5 320 66.7%

15 50-59

   s    t     f    i    L

10

60-69 70-79

5

80-89 0

90+ 1

2

-5

Bench 70.1% 68.2% 70.6% 67.4% 63.4% 68.8%

Dead 70.7% 68.8% 69.5% 64.0% 62.5% 68.6%

Squat % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

3

4

5

Week

Week 1 8 7 6 19 0 40 69.4%

Week 2 6 6 12 2 4 30 68.8%

Week 3 6 6 7 12 0 31 70.3%

Week 4 6 6 10 8 0 30 67.2%

Week 5 3 2 3 0 0 8 60.0%

Month 3

3 68.5%

Bench (4 day #1) 70

40

60

35 30

50

50-59

40    s    t     f    i    L 30

25    s    t 20     f    i    L 15

60-69 70-79

20

10

80-89

10

5

90+

0 1

2

3

0

4

1

Week

Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 15 16 62 12 0 105 68.0%

Week 2 12 25 21 17 3 78 67.7%

Week 3 Week 4 21 19 52 44 36 20 14 32 3 6 126 121 66.0% 68.6%

Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Month 67 137 139 75 12 430 67.5%

Bench (4 day #2) 80

60

70

50

60 50-59 60-69

50    s    t     f 40    i    L

70-79

30

80-89

20

90+

10

50-59 60-69 70-79 80-89 90+

40    s    t 30     f    i    L 20 10

1

2

3

4

5

6

1

Week

Cycle 76 67 186 74 0 403 66.9%

Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 17 18 36 32 0 103 69.7%

Week 2 18 15 25 29 6 93 70.6%

Week 3 Week 4 21 16 19 14 45 12 20 35 0 7 105 84 67.2% 72.6%

Week 5 35 28 36 30 0 129 65.5%

Week 6 19 17 72 10 0 118 72.6%

Cycle 126 111 226 156 13 632 69.3%

Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Bench (4 day #3) 80

50

70

40

60 50-59

50    s    t     f 40    i    L 30

60-69 70-79

20

80-89

10

90+

0 1

2

3

4

30    s    t     f    i    L 20 10 0

5

1

Week

Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 15 12 17 18 0 62 66.9%

Week 2 20 17 50 2 5 94 64.6%

Week 3 Week 4 28 19 27 18 34 61 51 24 0 6 140 128 67.9% 70.4%

Week 5 24 22 76 12 0 134 66.0%

Cycle 106 96 238 107 11 558 67.3%

Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Bench (4 day comp) 45

16

40

14

35

12

30

50-59

   s    t 25     f    i    L 20 15 10 5 0

60-69 70-79 80-89 90+ 1

2

3

4

10    s    t 8     f    i    L 6 4 2 0

5

1

Week

Bench % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

Week 1 18 15 12 40 0 85 70.1%

Week 2 9 9 23 2 4 47 68.2%

Week 3 Week 4 9 9 9 9 9 15 29 11 0 0 56 44 70.6% 67.4%

Week 5 6 6 13 0 0 25 63.4%

Month 0 0 0 0 0 0 68.8%

Deadlift % 50-59 60-69 70-79 80-89 90+ NL Avg. Int.

These graphs show t

Deadlift (4 day #1)

Lift Dis 60% 50%

   s    t 40%     f    i    L     l    a    t 30%    o    T    %20%

50-59 60-69 70-79 80-89

10%

90+ 2

3

0% 1

4

Week

Week 1 12 17 26 6 0 61 66.9%

Week 2 6 6 20 0 0 32 66.4%

Week 3 9 13 37 16 0 75 69.6%

Week 4 9 12 29 9 6 65 69.7%

Month 36 48 112 31 6 233 68.5%

% of Lifts Week 1 Squat 21.0% Bench 50.0% Deadlift 29.0%

Deadlift (4 day #2) 50%

50-59 60-69 70-79 80-89 90+

40%    s    t     f    i    L 30%     l    a    t    o 20%    T    % 10%

2

3

4

5

1

6

Week

Week 1 3 9 14 33 0 59 74.8%

Week 2 9 9 30 0 0 48 66.0%

Week 3 6 10 27 16 0 59 70.0%

Week 4 9 12 17 17 0 55 69.0%

Week 5 14 14 50 12 0 90 69.2%

Week 6 13 19 33 10 0 75 69.0%

Cycle 54 73 171 88 0 386 69.7%

% of Lifts Week 1 Squat 26.7% Bench 46.6% Deadlift 26.7%

Deadlift (4 day #3)

Lift 60% 50% 50-59 60-69 70-79 80-89 90+

2

3

4

   s    t 40%     f    i    L     l    a    t 30%    o    T    %20% 10% 0% 1

5

Week

Week 1 3 6 14 6 6 35 74.6%

Week 2 8 11 22 18 5 64 60.3%

Week 3 11 11 43 0 0 65 66.5%

Week 4 7 10 9 22 6 54 73.5%

Week 5 9 12 29 15 7 72 72.6%

Cycle 38 50 117 61 24 290 68.9%

% of Lifts Week 1 Squat 36.2% Bench 40.8% Deadlift 23.0%

Deadlift (4 day comp)

Lift D 60%

50-59 60-69 70-79 80-89 90+ 2

3

4

   s    t 40%     f    i    L     l    a    t 30%    o    T    %20% 10% 0% 1

5

Week

Week 1 6 9 10 10 3 38 70.7%

Week 2 6 6 11 2 4 29 68.8%

Week 3 9 9 15 14 0 47 69.5%

Week 4 2 2 6 0 0 10 64.0%

Week 5 3 3 6 0 0 12 62.5%

Month 0 0 0 0 0 0 68.6%

% of Lifts Week 1 Squat 24.5% Bench 52.1% Deadlift 23.3%

e focus of the loading

tribution (4 day #1)

Squat Deadlift Bench 2

3

4

Week

Week 2 Week 3 Week 4 27.2% 20.6% 23.1% 51.7% 49.8% 50.0% 21.2% 29.6% 26.9%

Month 22.5% 50.2% 27.2%

Lift Distribution (4 day #2)

Squat Deadlift Bench

2

3

4

5

6

Week

Week 2 Week 3 Week 4 Week 5 Week 6 28.1% 33.9% 23.2% 29.4% 27.2% 47.4% 42.3% 46.4% 41.6% 44.5% 24.5% 23.8% 30.4% 29.0% 28.3%

Distribution (4 day #3)

Squat Deadlift Bench

2

3

4

5

Week

Week 2 Week 3 Week 4 Week 5 30.4% 24.6% 28.1% 22.0% 41.4% 51.5% 50.6% 50.8% 28.2% 23.9% 21.3% 27.3%

istribution (4 day comp)

Cycle 27.4% 47.8% 24.8%

Cycle 28.4% 44.5% 27.2%

Squat Deadlift Bench

2

3

4

5

Week

Week 2 Week 3 Week 4 Week 5 28.3% 23.1% 35.7% 17.8% 44.3% 41.8% 52.4% 55.6% 27.4% 35.1% 11.9% 26.7%

Month 100.0% 0.0% 0.0%