Enter your maxes here:

Squat 100
Bench 100
Deadlift 100
Rounding 1
Sheiko Elite Large Load

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How to run the program:

Not competing: Run any amount of Prep cycles, then test new
maxes. Restart.
Competing: Run any amount of Prep cycles plus the Comp cycle.
Adjust the program length so that the last week of the
Comp cycle ends at the competition.
Inflating/Deloading: If you feel the weights are too light or heavy,
adjust your maxes so that you achieve a good moderate difficulty
that's heavy but allows you to perform every set with perfect technique.
Keep in mind some workouts are intentionally lighter/easier than others.
Adjusting maxes: If you get a new PR during the program, you can adjust
your maxes to the new value. However, if the competition is
in less than 30 days, it is recommended to keep the old maxes instead.

\/ Click on the sheets below \/

ge Load

der to edit it.

pp for more.

u by trappy-chan ;3
 Sheiko for Fedorenko

Prep period (5 weeks)

Week 1
1 Day (Monday) % Rep Sets Weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 4 80
4 Flys 10 5
5 Goodmornings 10 4

2 Day (Tuesday) % Rep Sets Weight

1 Deficit Deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Incline Bench press 4 5
3 Board press or Slingshot 3 5
4 Dips 6 5
5 Press 10 4

3 Day (wednesday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 5 85
3 Flys 10 5
4 Front Squat 4 5
5 Goodmornings (seated) 8 4

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Bench Press 50% 5 1 50
 60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Squat 55% 5 1 55
65% 5 1 65
75% 4 4 75
4 Triceps 10 5
5 Press 10 3

6 Day (Saturday) % Rep Sets Weight

1 Deadlift to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench Press 55% 5 1 55
65% 5 1 65
75% 4 5 75
3 Board press or Slingshot 3 5
4 Deadlift from pins 65% 3 1 65
75% 3 1 75
85% 3 2 85
95% 3 4 95
5 Leg press 4 5
6 Press 8 3

Week 2
1 Day (Monday) % Rep Sets Weight
1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Squat 50% 5 1 50
Squat 60% 4 1 60
Squat 70% 3 2 70
Squat 80% 2 5 80
3 Bench Press 55% 5 1 55
65% 4 1 65
75% 3 1 75
85% 2 4 85
4 Flys 10 5
5 Goodmornings 5 5

2 Day (Tuesday) % Rep Sets Weight

1 Deficit Deadlift 55% 3 1 55
65% 2 2 65
75% 1 5 75
2 Incline Bench press 4 6
3 Board press or Slingshot 3 5
4 Dips 6 5
 5 Press 8 4

3 Day (wednesday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Flys 10 5
4 Deadlift from pins 65% 4 1 65
75% 4 2 75
85% 4 4 85
5 Goodmornings 8 4

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 2 80
90% 1 3 90
80% 2 2 80
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 6 80
3 Board press or Slingshot 2 6
4 Flys 10 5
5 Press 8 3

6 Day (Saturday) % Rep Sets Weight

1 Deadlift 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 5 85
2 Bench Press 55% 4 1 55
65% 4 1 65
75% 4 5 75
3 Triceps 10 5
4 Romanian Deadlift 50% 4 1 50
60% 4 4 60
5 Goodmornings 5 5

Week 3
1 Day (Monday) % Rep Sets Weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
 85% 2 5 85
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
4 Flys 10 5
5 Goodmornings (seated) 8 4

2 Day (Tuesday) % Rep Sets Weight

1 Deficit Deadlift 50% 3 2 50
60% 3 2 60
65% 2 6 65
2 Bench press 55% 5 1 55
65% 4 2 65
75% 3 4 75
3 Board press or Slingshot 3 5
4 Front Squat 4 5
5 Goodmornings 5 5

3 Day (wednesday) % Rep Sets Weight

1 Deadlift to knee 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 3 4 75
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 5 80
4 Legpress 4 5
5 Front Squat 5 5

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 5 1 50
60% 5 1 60
70% 5 1 70
75% 4 4 75
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 7 80
3 Flys 10 5
4 Dips 5 5
 5 Goodmornings 8 4

6 Day (Saturday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Bench Press 55% 5 1 55
65% 5 2 65
75% 4 5 75
3 Deadlift from pins 60% 4 1 60
70% 4 1 70
80% 4 2 80
90% 4 4 90
4 Triceps 10 5
5 Front Squat 4 5

Week 4
1 Day (Monday) % Rep Sets Weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Flys 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
80% 3 4 80
5 Goodmornings 8 5

2 Day (Tuesday) % Rep Sets Weight

1 Deficit Deadlift 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Board press or Slingshot 2 5
3 Dips 5 5
4 Press 8 3

3 Day (wednesday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
2 Bench press 50% 5 1 50
 60% 4 1 60
70% 3 2 70
80% 3 2 80
90% 2 2 90
3 Deadlift from pins 65% 3 1 65
75% 3 1 75
85% 3 2 85
95% 3 2 95
105% 2 2 105
4 Goodmornings (seated) 8 4

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 3 85
80% 3 3 80
3 Flys 10 5
4 Press 8 4

6 Day (Saturday) % Rep Sets Weight

1 Deadlift to knees 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Board press or Slingshot 3 5
3 Dumbell shoulder press 5 6
4 Romanian Deadlift 50% 4 1 50
65% 4 1 65
65% 4 4 65
5 Legpress 4 5

Week 5
1 Day (Monday) % Rep Sets Weight
1 Squat 55% 5 1 55
65% 4 1 65
75% 3 2 75
85% 2 4 85
2 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Flys 10 5
4 Squat 50% 5 1 50
60% 4 1 60
70% 3 1 70
 80% 2 4 80
5 Goodmornings 5 5
6 Press 10 4

2 Day (Tuesday) % Rep Sets Weight

1 Deficit Deadlift 50% 3 1 50
60% 3 2 60
70% 2 5 70
2 Bench press 55% 3 1 55
65% 3 2 65
75% 3 5 75
3 Dips 6 5
4 Goodmornings (Seated) 8 4

3 Day (wednesday) % Rep Sets Weight

1 Deadlift 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 4 85
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 2 80
85% 2 4 85
3 Flys 10 5
4 Deadlift from pins 60% 3 1 60
70% 3 1 70
80% 3 2 80
90% 3 2 90
100% 2 3 100
5 Press 8 4

5 Day (Friday) % Rep Sets Weight

1 Bench Press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
2 Squat 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Bench Press 50% 5 1 50
60% 5 1 60
70% 5 4 70
4 Flys 10 5
5 Wide Grip Bench 10 5

6 Day (Saturday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
 80% 2 6 80
2 Incline Bench press 3 5
3 Board press or Slingshot 2 5
4 Triceps 10 5
 Sheiko for Fedorenko

Comp period (5 weeks)

Week 1
1 Day (Monday) % Rep Sets Weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
3 Flys 10 5

3 Day (wednesday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
90% 1 1 90
95% 1 1 95
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 6 80
3 Triceps 8 4
4 Deadlift from pins 65% 3 1 65
75% 3 2 75
85% 3 4 85
5 Press 8 3

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 3 1 50
Squat 60% 3 1 60
Squat 70% 3 2 70
Squat 80% 2 6 80
2 Bench Press 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 3 85
80% 3 2 80
3 Board press or Slingshot 3 5
4 Flys 8 4
5 Incline Bench press 8 4
6 Day (Saturday) % Rep Sets Weight
1 Deficit Deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
3 Triceps 4 5
4 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
5 Press 10 4

Week 2
1 Day (Monday) % Rep Sets Weight
1 Bench Press 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 4 85
2 Squat 55% 3 1 55
65% 3 1 65
75% 3 2 75
85% 2 3 85
80% 3 2 80
3 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 1 70
80% 3 4 80
4 Flys 8 4
5 Dips 8 3

3 Day (wednesday) % Rep Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 6 80
2 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 3 80
85% 2 3 85
80% 3 2 80
3 Board press or Slingshot 4 5
4 Press 10 4

5 Day (Friday) % Rep Sets Weight

 1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Bench Press 55% 3 1 55
65% 3 1 65
75% 3 4 75
4 Flys 8 4
5 Goodmornings 5 4

6 Day (Saturday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
2 Incline Bench press 3 5
3 Board press or Slingshot 3 5
4 Split squat 6 5
5 Press 8 3

Week 3
1 Day (Monday) % Rep Sets Weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 2 80
85% 1 3 85
80% 2 2 80
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 6 80
3 Flys 8 4
4 Split squat 6 5
5 Dips 8 3

3 Day (wednesday) % Rep Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 2 80
85% 2 2 85
80% 3 3 80
2 Deadlift 50% 3 1 50
60% 3 1 60
 70% 3 2 70
80% 2 2 80
85% 1 3 85
80% 2 3 80
3 Board press or Slingshot 2 4
4 Press 8 3

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
4 Flys 10 5
5 Goodmornings 4 4

6 Day (Saturday) % Rep Sets Weight

1 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench Press 55% 3 1 55
65% 3 1 65
75% 3 4 75
3 Goodmornings (Seated) 6 4
4 Press 8 3

Week 4
1 Day (Monday) % Rep Sets Weight
1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 3 5 80
3 Flys 6 3
4 Goodmornings 4 4

3 Day (wednesday) % Rep Sets Weight

1 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
80% 2 5 80
2 Flys 8 4
 3 Deadlift 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 4 75
4 Press 8 3

5 Day (Friday) % Rep Sets Weight

1 Squat 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 5 75
2 Bench Press 50% 3 1 50
60% 3 1 60
70% 3 2 70
75% 2 2 75
80% 1 3 80
3 Leg Press 6 3

6 Day (Saturday) % Rep Sets Weight

Sauna

Week 5
1 Day (Monday) % Rep Sets Weight
1 Bench Press 50% 3 1 50
60% 3 1 60
70% 2 2 70
75% 1 3 75
2 Deadlift 50% 3 1 50
60% 3 2 60
70% 2 4 70
3 Leg Press 5 3

3 Day (wednesday) % Rep Sets Weight

1 Squat 50% 3 1 50
60% 3 2 60
70% 2 3 70
2 Bench Press 50% 3 1 50
60% 3 2 60
70% 2 3 70

5-6-7 Day (Friday-Saturday-Sunday)

Competition