PSU Powerlifting 4 day/week Sheiko (CMS\MS Prep and Comp Cycle - 9 weeks) SHEIKO FAQ Why Sheiko CMS/MS?

PLEASE READ

There are four days to this routine. Follow a Sun/Tues/Thurs/Fri routine. Fridays are usually Below are some notes about Sheiko CMS/MS

There are many Sheiko routines. Sheiko CMS/MS is a peaking routine for powerlifters whose If you have done CMS/MS before, but haven't trained for a while even though a meet is comin

Sheiko is a VOLUME-based routine. The key behind this workout is performing the main mov Each day features 2 main movements, Squat/DL and a bench. On each day, one of the main and again at the end. On the beginning sets, use your competition stance and calls. For insta sets and then on the finishing sets (typically in the 50-70% area), use an alternating stance, s grip with arch followed by close/ultra wide grip with no arch. Deadlift typically has different ex necessary. Sumo pullers are advised to do narrow stance squats on 2xSquat days to help ke wide squats to help keep the hips strong. Each day also features accessory work for the Up 1 Arm Rows (5x10 mid weight) on a Squatx2 day, Side Raises on a Benchx2 Day, and Face P overdo it. Band Tricep Pushdowns can also be done 3x15-20 at the end of each workout for e The accessory work is NOT meant to build strength, but to help recover the upper body (for in are typically done as straight leg situps or spread eagle situps with half your bodyweight in db Mornings/Seated GMs are meant as recovery exercises for the lower body and are done with

For Gear Use (Ignore if you are a RAW lifter) Use gear only on First Movements. So try to use a DL suit, Bench Shirt, Squat Suit at least o do 3x3 80% Geared. Continue Gear Use until Week 8, then back down to raw to allow your b you should be hitting the highest numbers. The last weeks back down weight but keep up the

For Squatting 80% sets can be done with belt. For above 80%, use briefs (suit down) and throw in a few wr full gear on these sets

For Benching Equipped Benching during Sheiko can be tricky because many can't touch 80% in their shirt. as well as wear your shirt and do some 1-2 board work at 80% of equipped max. Either case As your equipped bench stagnates, begin to throw in rack presses and other lockout exercise

For Dling Deadlifting on Sheiko is not that complex. Same rules as Squatting apply. Use the DL suit an is done. Sumo Pullers may want to buy some loose briefs or an old squat suit to help keep th

IMPORTANT --->

On the Spreadsheet, there are two columns, one for raw and one for equipped. I've made so If the equipped column is gray, use raw numbers (all numbers <80% for example) I've added what equipment you should have on. The numbers 3/5 for example means out of t The key to equipment is to get in the gear enough. NEVER use Equipped numbers when you If you don't have equipped numbers and this is your first equipped meet, see Nick about this Tips Sheiko is hard on the body, so make sure to warmup properly, stretch before bed, eat enough Like all training, the more consistent you are doing all of these things, the less likely you are to Workouts take 2 hrs usually. If you do not have the time to do Sheiko properly, do not If you are not feeling 100% on a given day, do the same workout but lower the percentages 1

A workout drink (tub of gatorade costs 8 bucks) or candy is advised to keep blood sugar level AVOID HEAVY CARDIO!!!! Lots of walking around campus will help recovery and will maintai

ri routine. Fridays are usually short and can be done at White/Rec

routine for powerlifters whose volume is high due to consistent training and have hit certain levels of numbers (CMS/MS Level) e even though a meet is coming up (Early Fall Meet usually), do Sheiko 37

ut is performing the main movements frequently at high volume with moderate weight (80%). On each day, one of the main movements is done twice, once at the beginning of the workout ion stance and calls. For instance, if you squat low bar, Medium stance, use that for the primary ), use an alternating stance, such as narrow stance, high bar. Or for bench, use your competition adlift typically has different exercises (such as rack pulls, pulls with 35 pound plates, etc) so switching styles is not ts on 2xSquat days to help keep the back strong and conventional pullers may benefit from doing res accessory work for the Upper Body. Since this is a four day/week workout, I would advise doing the following: on a Benchx2 Day, and Face Pulls on a DLx2 day. The key is to work the upper body and shoulders for sets, but do NOT the end of each workout for equipped lifters. recover the upper body (for instance, if you can 1 arm row 120 dbs 10 times, use 60 lbs). The weighted situps with half your bodyweight in db weight. Side DB obliques or standing weighted Abs can also be done here. Good lower body and are done with low weight (~25-30% Squat Weight).

ch Shirt, Squat Suit at least once a week. Work up to the Raw 80% sets. If it's 5x3 at 80%, do 2x3 80% Raw, then ck down to raw to allow your body to recover. The hardest weeks are in the middle of the nine weeks, so this is where k down weight but keep up the volume so your form will be absolutely perfect come meet day.

t down) and throw in a few wrapped sets as well. For above 90%, use suit up, wraps. You will open around 90-94%, so get used to the

can't touch 80% in their shirt. Hence, you have two options. Substitute in paused 1-2 board work in for a few 80% sets once a week of equipped max. Either case, use the appropriate max so you wont burn out. The key is to get in a good amount of shirted work in. es and other lockout exercises to build the lockout. ALWAYS USE A PAUSE ON 80% SETS

ing apply. Use the DL suit and DL equipped max for a few 80% sets a week. Only wear the straps down unless a high % (90%+) old squat suit to help keep the hips fresh.

e for equipped. I've made some recommendations for when to use equipped lifts. 80% for example) /5 for example means out of the five sets Sheiko calls for, do 3 with raw 80% then 2 for equipped 80% Equipped numbers when you are not wearing equipment! You'll overtrain severely ed meet, see Nick about this

stretch before bed, eat enough, and sleep. Ice (after workout) and heat (before workout) will help muscle and joint pain. hings, the less likely you are to get injured and the better the results will be do Sheiko properly, do not do Sheiko. The more you stay true to the numbers listed, the better your results. t but lower the percentages 10-20%. The key is still maintaining the frequency so your form stays spot on.

sed to keep blood sugar levels decent during the length of the workout help recovery and will maintain your weight. Excessive cardio will do more harm than good.

ers (CMS/MS Level)

s, but do NOT

d 90-94%, so get used to the

w 80% sets once a week mount of shirted work in.

nless a high % (90%+)

nd joint pain.

Name:
Week 1 - Sheiko CMS/MS Prep 1 Sunday sxr Squat 1x5 2x4 3x2 5x2 1x5 1x4 2x3 6x3 1x5 1x5 5x4 3x10 1x4 1x4 2x3 5x3 1x6 1x5 2x4 2x3 2x2 2x3 1x4 1x6 1x8 1x10 1x4 1x4 5x4 5x5 % 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70% Raw 125 150 175 200 70 84 98 112 125 150 175 Equipped Thursday Bench sxr 1x5 1x4 2x3 5x3 1x5 1x4 2x3 6x3 1x5 1x4 5x3 3x10 % 50% 60% 70% 80% 50% 60% 70% 80% 55% 65% 75% Raw 70 84 98 112 125 150 175 200 Equipped

3/5 briefs ,belt Bench Press

2/5 2brd Squat

3/6 2brd Accessory Squat

3/3 briefs, belt Rack Press

0 88 104 120

Accessory Abs Friday DL on box Incline Tri Ext Rack Pull

Abs Tuesday DL

3/5 briefs, belt Bench Press

1/2 sets shirt, *1 brd

50% 60% 70% 80% 50% 60% 70% 75% 80% 75% 70% 65% 60% 50% 50% 60% 70% 30%

115 138 161 184 70 84 98 105 112 105 98 91 84 70 115 138 161 75

Seat GM

2x3 4x2 6x4 5x6 1x4 2x4 2x3 4x2 5x5

50% 60% 55% 60% 70% 80% 90% 25%

115 138 77 138 161 184 207 62.5

Raw Bench Squat Deadlift 140 250 230

Equipped 0 0 0

Accessory Deadlift til knee

GMs

Week 2 - Sheiko CMS/MS Prep 2 Sunday sxr bench 1x5 1x4 2x3 3x3 2/3 shirt, *1brd 3x2 Squat 1x5 1x4 2x3 3/5 briefs, belt 5x3 Rack Press 1x4 2x4 4x4 Accessory Abs 3x10 Tuesday DL w/ 35s 1x3 2x3 4x2 Bench 1x5 1x4 2x3 2/3 2brd pause 3x2 2x3 1x4 1x6 1x8 Accessory DL 1x4 1x4 2x3 3/5 briefs, belt 5x3 GMs 5x5

% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75%

Raw 70 84 98 112 119 125 150 175 200

Equipped

Thursday Squat

3/5 briefs, belt Bench 3/5 2brd Accessory Squat

sxr 1x5 1x4 2x3 5x3 1x5 1x4 5x3 1x5 1x5 4x4 3x10

% 50% 60% 70% 80% 55% 65% 75% 50% 60% 70%

Raw 125 150 175 200 77 91 105 125 150 175

Equipped

0 88 104 120

Abs Friday DL knee

50% 60% 65% 50% 60% 70% 80% 75% 70% 60% 50% 50% 60% 70% 80% 30%

115 138 149.5 70 84 98 112 105 98 84 70 115 138 161 184 75

Mil Press Incline Tri Ext Seat GM

1x4 1x4 2x3 5x2 5x5 6x4 5x8 5x5

50% 60% 70% 75% 35% 60% 25%

115 138 161 172.5 49 84 62.5

Raw Bench Squat Deadlift 140 250 230

Equipped 0 0 0

Week 3 - Sheiko CMS/MS Prep 3 Sunday sxr Squat 1x5 1x4 2x3 3/5 briefs, belt 5x3 Bench 1x5 1x4 2x3 3/6 shirt, 1brd 6x3 Accessory Sqt 1x5 1x5 5x5 Straight Leg Situps 3x10 Thursday Squat 1x5 1x4 2x3 3x3 2/3 briefs, wraps 3x2 Bench 1x5 1x4 2x3 3/6 2brd 6x3 Accessory Squat 1x6 1x6 4x6 Abs 3x10

% 50% 60% 70% 80% 50% 60% 70% 80% 50% 60% 70% weighted 50% 60% 70% 80% 85% 50% 60% 70% 80% 50% 60% 65%

Raw 125 150 175 200 70 84 98 112 125 150 175

Equipped

Tuesday DL

3/5 briefs belt Bench

125 150 175 200 212.5 70 84 98 112 125 150 162.5

0 DL knee

GMs Accessory Friday DL's w/ 35s

sxr 1x4 1x4 2x3 5x3 1x8 1x7 1x6 1x5 1x4 2x3 2x2 2x1 2x2 2x3 1x4 1x6 1x8 1x10 1x12 1x4 1x4 5x4 5x5

% 50% 60% 70% 80% 50% 55% 60% 65% 70% 75% 80% 85% 80% 75% 70% 65% 60% 55% 50% 50% 60% 70% 30%

Raw 115 138 161 184 70 77 84 91 98 105 112 119 112 105 98 91 84 77 70 115 138 161 75

Equipped

Pause Bnch Raw Bench Squat Deadlift 140 250 230 Equipped 0 0 0 Accessory Rack Pulls

1x3 2x3 4x3 1x6 1x6 5x6 1x4 2x4 2x4 4x4

50% 60% 65% 50% 60% 65% 60% 70% 80% 85%

115 138 149.5 70 84 91 138 161 184 195.5

Seated GMS

5x5

25%

62.5

Week 4 - Sheiko CMS/MS Prep 4 Sunday sxr Squat 1x5 1x4 2x3 3/7 briefs, belt 7x3 Bench 1x5 1x4 2x3 2x3 2/3 shirt 3x2 2x3 Accessory Abs 3x10 Tuesday DL w/ 35's 1x3 2x3 4x2 Bench 1x5 1x5 Rack Press 2x5 5x4 Accessory DL 1x4 1x4 2x3 3x3 2/3 briefs, belt 3x2 GMs 5x5

% 50% 60% 70% 80% 50% 60% 70% 80% 85% 80%

Raw 125 150 175 200 70 84 98 112 119 112

Equipped

Thursday Squat

0 2/3 briefs, wrap Bench

3/6 2brd Accessory Sqt

sxr 1x5 1x4 2x3 3x3 3x2 1x5 1x4 2x3 6x3 1x4 1x3 5x3 5x10 1x4 1x4 2x3 4x2 5x5 6x4 1x4 1x4 2x3 4x3 5x5

% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75% weighted 50% 60% 70% 80% 35% 60% 60% 70% 80% 90% 25%

Raw 125 150 175 200 212.5 70 84 98 112 137.5 162.5 187.5

Equipped

50% 60% 70% 50% 60% 70% 75% 50% 60% 70% 80% 85% 30%

115 138 161 70 84 112 120 115 138 161 184 195.5 75

Abs Friday DL to knee

Mil Press Incline Press Rack Pull

Seated GMs

115 138 161 184 49 84 138 161 184 207 62.5

Raw Bench Squat Deadlift 140 250 230

Equipped 0 0 0

Week 5 - Sheiko CMS/MS Comp 1 - Skill Evaluation Week Sunday sxr % Squat 1x3 2x3 2x3 3x2 Bench 1x3 1x3 2x3 3x2 Accessory Weighted Abs 3x10 Tuesday Squat 1x3 1x3 2x3 1/2 briefs, belt 2x2 briefs, belt, wrap 1x1 suit up, wrap, belt 2x1 Bench Press 1x3 1x3 2x3 1/2 shirt, *1 brd 2x2 shirt 1x1 shirt 2x1 DL 1x3 1x3 2x2 1/2 briefs, belt 1x2 briefs, belt 1x1 suit up, belt 2x1 Raw numbers on 90,100% are done if lifting raw

Raw 50% 60% 70% 75% 50% 60% 70% 75% 125 150 175 187.5 70 84 98 105

Equipped

Thursday Squat

3/6 briefs, belt Bench

3/6 2brd Accessory Alternate Sqt

sxr 1x3 1x3 2x3 6x2 1x3 1x3 2x3 6x3 1x3 1x3 4x3 5x5 1x4 1x4 4x4 6x4 5x6 1x3 1x3 2x3 4x3 5x10 Raw

% 50% 60% 70% 80% 50% 60% 70% 80% 55% 65% 75% 30% 50% 60% 70% 60% 55% 65% 75% 85% weighted Equipped 140 250 230 0 0 0

Raw 125 150 175 200 70 84 98 112 137.5 162.5 187.5 75 115 138 161 84 126.5 149.5 172.5 195.5

Equipped

50% 60% 70% 80% 90% 100% 50% 60% 70% 80% 90% 100% 50% 60% 70% 80% 90% 100%

125 150 175 200 225 250 70 84 98 112 126 140 115 138 161 184 207 230

0 0 0

GMs Friday DL knee

Incline Tri Ext Rack Pull 0 0 0 Abs

0 0 0

Bench Squat Deadlift

Week 6 - Sheiko CMS/MS Comp 2 Sunday sxr Squat 1x3 1x3 2x3 3x3 2/3 briefs, wraps 3x2 Bench Press 1x3 1x3 2x3 1/2 in shirt 2x2 shirt 2x1 2x2 accessory Squat 1x4 1x4 4x4 Abs 3x10 Tuesday Deadlift 1x3 1x3 2x3 3x3 2/3 briefs, belt 3x2 Bench 1x3 1x3 2x3 3/5 2brd 5x3 Accessory DL to knee 1x3 1x3 4x3 Good Morning 5x5

% 50% 60% 70% 80% 85% 50% 60% 70% 80% 90% 80% 50% 60% 70%

Raw 125 150 175 200 212.5 70 84 98 112 126 112 125 150 175

Equipped

Thursday Squat

3/5 briefs,belt Bench Press

0 0

2/3 in shirt Accessory Alternate Sqt

sxr 1x3 1x3 2x3 5x3 1x3 1x3 2x3 2x2 3x1 1x3 1x3 4x2 3x10 1x3 2x3 5x3 5x4 1x3 1x3 2x3 6x2 5x5

% 50% 60% 70% 80% 50% 60% 70% 80% 85% 55% 65% 75%

Raw 125 150 175 200 70 84 98 112 119 137.5 162.5 187.5

Equipped

Abs Friday Pause Bench

50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75% 30%

115 138 161 184 195.5 70 84 98 112 126.5 149.5 172.5

55% 65% 75% 1/2 BW 50% 60% 70% 80% 25%

77 91 105 115 138 161 184 62.5

Weight Pushup DL 0 Seated GMs 0

Raw Bench Squat Deadlift 140 250 230

Equipped 0 0 0

Week 7 - Sheiko CMS/MS Comp 3 Sunday sxr Bench Press 1x3 1x3 2x3 2x2 2 sets shirt 2x1 Squat 1x3 1x3 2x3 3/5 briefs, belt 5x2 Rack Press 1x3 1x3 4x2 Accessory Good Mornings 5x4 Tuesday Bench 1x3 2x3 2x3 3/6 2 brd 6x3 Accessory DL 1x3 1x3 2x2 3/5 briefs, belt 5x2 Abs 3x8 Raw Bench Squat Deadlift 140 250 230

% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75% 30% 50% 60% 70% 80% 50% 60% 70% 80%

Raw 70 84 98 112 119 125 150 175 200

Equipped

Thursday Squat

1/2 briefs, belt briefs, belt,wrap Bench

0 88 104 120

3/5 2brd Accessory Squat

sxr 1x3 1x3 2x3 2x2 2x1 1x3 1x3 2x3 5x2 1x3 1x3 4x3 4x4

% 50% 60% 70% 80% 85% 50% 60% 70% 80% 55% 65% 75% 25% 60% 1/2 BW 50% 60% 70% 75% weighted

Raw 125 150 175 200 212.5 70 84 98 112 137.5 162.5 187.5

Equipped

0 0

75 70 84 98 112 115 138 161 184

Seated GMs Friday Incline 5x3 Weighted Pushups 5x4 DL 1x3 2x3 2x3 4x3 Abs 4x8 Finalize Openers NO MORE SUITED DLS

84 115 138 161 172.5

Equipped 0 0 0

Week 8 - Sheiko CMS/MS Comp 4 Sunday sxr Squat 1x3 2x3 2x3 2/4 briefs, belt 4x2 Bench 1x3 1x3 2x3 2/5 2brd 5x2 Accessory GMs 4x4 Tuesday Bench

% 50% 60% 70% 80% 50% 60% 70% 80% 30%

Raw 125 150 175 200 70 84 98 112 75

Equipped

Raw 0 Bench Squat Deadlift 140 250 230

Equipped 0 0 0

2/4 shirt Accessory DL

1x3 2x3 2x3 4x2 1x3 2x2 2x2 4x2 3x8 sxr 1x3 1x3 2x3 3x2 1x3 1x3 2x3 %

50% 60% 70% 80% 50% 60% 70% 75%

70 84 98 112 115 138 161 172.5

If needed, touch opener - exchange 2 sets

Abs Thursday Squat

DONE WITH EQUIPPED LIFTING Raw 50% 60% 70% 75% 50% 60% 70% 125 150 175 187.5 70 84 98 Equipped

Bench Press

Paused Accessory Seated GMs

4x2 4x4

80% 25%

112

Week 9 - Sheiko CMS/MS Comp 5 - Meet Week Sunday sxr DL 1x3 2x3 2x3 Bench 1x3 2x3 2x2 2x1 Abs 2x8 Tuesday Squat

% 50% 60% 70% 50% 60% 70% 75%

Raw 115 138 161 70 84 98 105

Equipped

see warmup chart Meet Equipped Squat 1st Attempt 90-94% 2nd Attempt 96-100% 3rd Attempt PR Bench 1st Attempt 90-94% 2nd Attempt 96-100% 3rd Attempt PR DL 1st Attempt 90% 2nd Attempt 98% 3rd Attempt PR Raw Equipped 140 250 230 0 0 0

Bench Press

1x3 2x3 3x2 1x3 2x3 3x2

50% 60% 70% 50% 60% 70%

125 150 175 70 84 98

Bench Squat Deadlift

Raw Bench Squat Deadlift Rack Press 140 250 230 160

Equipped

ENTER MAXES HERE SET PAGE SETUP TO LANDSCAPE!

* next to 1 brd means use a 1brd if you cant touch in shirt with 80% Following is from Sheiko's Textbook in regards to the volume load of the Prep period "Small" Days are done raw in terms of bench to keep the volume low and to recover