Competition plan

for Powerlifting
for CMS and MS - 4 weeks
by Boris Ivanovich Sheiko
sheiko@irbisclub.ru
translated by Gavrilo Gavrilov [gavra]

Instructions
1. Enter you Squat RM: 38.0
2. Enter you Bench RM: 60.0
3. Enter you Deadlift RM: 190.0
4. Enter competition date 3/23/2013
5. Get to the PLAN sheet
6. Go and bust your a**!

Wish you best of luck in your training, [gavra] and Дмитрий Матосян
dm@lysvagrad.ru
 © Шейко Б.И. (sheiko@irbisclub.ru)

Competition plan for Powerlifting

Date Day in week № Exercise 1 2 3 4 5 6

1 Squat 19.0 х1х3 22.8 х2х3 26.6 х2х3 28.5 х3х2
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 45.0 х3х2
3/23/2013 Monday
3 Db Flies or presses х4х8
4 Abs х3х10
3/24/2013 Tuesday
1 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 30.4 х2х2 34.2 х1х1 36.1
3/25/2013 Wednesday 2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х2х2 54.0 х1х1 57
3 Deadlift 95.0 х1х3 114.0 х1х3 133.0 х2х2 152.0 х1х2 171.0 х1х1 180.5
3/26/2013 Thursday
Week 1

1 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 30.4 х6х2

2 Incline press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х6х3
3/27/2013 Friday 3 Db Flies or presses х5х10
4 Squat 20.9 х1х3 24.7 х1х3 28.5 х4х3
5 Goodmorning х5х5
1 Deadlift till knees 95.0 х1х4 114.0 х1х4 133.0 х4х4
2 Incline press х6х4
3/28/2013 Saturday 3 Dips х5х6
4 Deadlift from boxes 104.5 х1х3 123.5 х1х3 142.5 х2х3 161.5 х4х3
5 Abs х5х10
3/29/2013 Sunday
1 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 30.4 х3х3 32.3 х3х2
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х2х2 54.0 х2х1 48.0
3/30/2013 Monday 3 Db Flies or presses х5х10
4 Squat 19.0 х1х4 22.8 х1х4 26.6 х4х4
5 Abs х3х10
3/31/2013 Tuesday
1 Deadlift 95.0 х1х3 114.0 х1х3 133.0 х2х3 152.0 х3х3 161.5 х3х2
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х5х3
4/1/2013 Wednesday 3 Db Flies or presses х5х10
4 Deadlift till knees 104.5 х1х3 123.5 х1х3 142.5 х4х3
Week 2

5 Goodmorning х5х5
4/2/2013 Thursday
1 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 30.4 х5х3
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х2х2 51.0 х3х1
4/3/2013 Friday 3 Db Flies or presses х5х10
4 Squat 20.9 х1х3 24.7 х1х3 28.5 х4х2
5 Abs х3х10
1 Bench press 33.0 х1х3 39.0 х2х3 45.0 х5х3
2 Dips х5х4
4/4/2013 Saturday
3 Deadlift 95.0 х1х3 114.0 х1х3 133.0 х2х3 152.0 х6х2
4 Seated goodmorning х5х5
4/5/2013 Sunday
1 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х2х2 51.0 х2х1
2 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 30.4 х5х2
4/6/2013 Monday 3 Bench press 33.0 х1х3 39.0 х1х3 45.0 х4х2
4 Db Flies or presses х4х8
5 Goodmorning х5х4
4/7/2013 Tuesday
1 Bench press 30.0 х1х3 36.0 х2х3 42.0 х2х3 48.0 х6х3
2 Db Flies or presses х4х8
4/8/2013 Wednesday
3 Deadlift 95.0 х1х3 114.0 х1х3 133.0 х2х2 152.0 х5х2
4 Abs х3х8
Week 3

Матосян Д. (dm@lysvagrad.ru)
 © Шейко Б.И. (sheiko@irbisclub.ru)
Week 3

4/9/2013 Thursday
1 Squat 95.0 х1х3 114.0 х1х3 133.0 х2х3 152.0 х2х2 161.5 х2х1
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х5х2
4/10/2013 Friday 3 Db Flies or presses х4х8
4 Squat 104.5 х1х3 123.5 х1х3 142.5 х4х3
5 Seated goodmorning х4х4
1 Incline press х5х3
2 Dips х5х4
4/11/2013 Saturday
3 Deadlift 95.0 х1х3 114.0 х2х3 133.0 х2х3 142.5 х4х3
4 Abs х4х8
4/12/2013 Sunday
1 Squat 19.0 х1х3 22.8 х2х3 26.6 х2х3 30.4 х4х2
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х5х2
4/13/2013 Monday
3 Db Flies or presses х4х6
4 Goodmorning х4х4
4/14/2013 Tuesday
1 Bench press 30.0 х1х3 36.0 х2х3 42.0 х2х3 48.0 х4х2
2 Db Flies or presses х3х6
4/15/2013 Wednesday
Week 4

3 Deadlift 95.0 х1х3 114.0 х2х2 133.0 х2х2 142.5 х4х2

4 Abs х3х8
4/16/2013 Thursday
1 Squat 19.0 х1х3 22.8 х1х3 26.6 х2х3 28.5 х3х2
2 Bench press 30.0 х1х3 36.0 х1х3 42.0 х2х3 48.0 х4х2
4/17/2013 Friday
3 Db Flies or presses х3х6
4 Seated goodmorning х4х4
4/18/2013 Saturday
4/19/2013 Sunday
1 Deadlift 95.0 х1х3 114.0 х2х3 133.0 х2х3
4/20/2013 Monday 2 Bench press 30.0 х1х3 36.0 х2х3 42.0 х2х2 45.0 х2х1
3 Abs х2х8
4/21/2013 Tuesday
Week 5

1 Squat 19.0 х1х3 22.8 х2х3 26.6 х3х2

4/22/2013 Wednesday
2 Bench press 30.0 х1х3 36.0 х2х3 42.0 х3х2
4/23/2013 Thursday
4/24/2013 Friday
4/25/2013 Saturday
4/26/2013 Sunday

Матосян Д. (dm@lysvagrad.ru)
 © Шейко Б.И. (sheiko@irbisclub.ru)

plan for Powerlifting

х2х1
х2х1
х2х1

х2х2

Матосян Д. (dm@lysvagrad.ru)
© Шейко Б.И. (sheiko@irbisclub.ru)

Матосян Д. (dm@lysvagrad.ru)