Base/preparatory 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: 40.0
2. Enter you Bench RM: 46.0
3. Enter you Deadlift RM: 74.0
4. Enter competition date 8/11/2011
5. Get to the PLAN sheet
6. Go and bust your a**!

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

Base/Preparatory plan for Powerlifting

Date Day in week № Exercise 1 2 3 4 5 6 7 8 9

1 Squat 20.0 х1х5 24.0 х2х4 28.0 х3х2 32.0 х5х2
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х6х3
8/11/2011 Monday 3 Db Flies or presses х5х10
4 Squat 20.0 х1х5 24.0 х1х5 28.0 х5х4
5 Abs х3х10
8/12/2011 Tuesday
1 Deadlift 37.0 х1х4 44.4 х1х4 51.8 х2х3 59.2 х5х3
2 Bench press 23.0 х1х6 27.6 х1х5 32.2 х2х4 34.5 х2х3 36.8 х2х2 34.5 х2х3 32.2 х1х4 29.9 х1х6 27.6 х1х8
8/13/2011 Wednesday 3 Db Flies or presses х5х10
4 Deadlift till knees 37.0 х1х4 44.4 х1х4 51.8 х5х4
5 Goodmorning х5х5
Week 1

8/14/2011 Thurdsay
1 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х5х3
2 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х5х3
8/15/2011 Friday 3 Bench press 25.3 х1х5 29.9 х1х4 34.5 х5х3
4 Db Flies or presses х5х10
5 Abs х3х10
1 Deadlift standing on boxes 37.0 х2х3 44.4 х4х2
2 Incline press х6х4
8/16/2011 Saturday 3 Dips х5х6
4 Deadlift off boxes 44.4 х1х4 51.8 х2х4 59.2 х2х3 66.6 х4х2
5 Seated goodmorning х5х5
8/17/2011 Sunday
1 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х3х3 39.1 х3х2
2 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х5х3
8/18/2011 Monday 3 Bench press 25.3 х1х4 29.9 х2х4 34.5 х4х4
4 Db Flies or presses х5х10
5 Abs х3х10
8/19/2011 Tuesday
1 Deadlift standing on boxes 37.0 х1х3 44.4 х2х3 48.1 х4х2
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х3х2 34.5 х2х3 32.2 х1х4 27.6 х1х6 23 х1х8
8/20/2011 Wednesday 3 Db Flies or presses х5х10
Week 2

Матосян Д. (dm@lysvagrad.ru)
 © Шейко Б.И. (sheiko@irbisclub.ru)
8/20/2011 Wednesday
4 Deadlift 37.0 х1х4 44.4 х1х4 51.8 х2х3 59.2 х5х3
5 Goodmorning х5х5
Week 2

8/21/2011 Thurdsay
1 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х5х3
2 Bench press 25.3 х1х5 29.9 х1х4 34.5 х5х3
8/22/2011 Friday 3 Db Flies or presses х5х10
4 Squat 20.0 х1х5 24.0 х1х5 28.0 х4х4
5 Abs х3х10
1 Behind the neck press х5х5
2 Incline press х6х4
8/23/2011 Saturday 3 Dips х5х8
4 Deadlift till knees 37.0 х1х4 59.2 х1х4 51.8 х2х3 55.5 х5х2
5 Seated goodmorning х5х5
8/24/2011 Sunday
1 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х5х3
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х6х3
8/25/2011 Monday 3 Db Flies or presses х5х10 29.9 х1х3 34.5 х4х2
4 Squat 20.0 х1х5 24.0 х1х5 28.0 х5х5
5 Abs х3х10
8/26/2011 Tuesday
1 Deadlift 37.0 х1х4 44.4 х1х4 51.8 х2х3 59.2 х5х3
2 Bench press 23.0 х1х8 25.3 х1х7 27.6 х1х6 29.9 х1х5 32.2 х1х4 34.5 х2х3 36.8 х2х2 39.1 х2х1 36.8 х2х2
8/27/2011 Wednesday 3 Db Flies or presses х5х10
4 Deadlift till knees 37.0 х1х4 44.4 х1х4 51.8 х5х4
5 Seated goodmorning х5х5
Week 3

8/28/2011 Thurdsay
1 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х3х3 34.0 х3х2
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х6х3
3 Db Flies or presses х5х10
8/29/2011 Friday
4 Squat 20.0 х1х6 24.0 х1х6 26.0 х4х6
5 Dips х6х6
6 Abs х3х10
1 Deadlift standing on boxes 37.0 х1х3 44.4 х2х3 48.1 х4х3
2 Bench press 23.0 х1х6 27.6 х1х6 29.9 х5х6
8/30/2011 Saturday 3 Triceps extension х5х10
4 Deadlift off boxes 44.4 х1х4 51.8 х2х4 59.2 х2х4 62.9 х4х4
5 наклоны стоя х5х5

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

8/31/2011 Sunday
1 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х7х3
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х2х3 39.1 х3х2 36.8 х2х3
9/1/2011 Monday 3 Dips х5х6
4 Db Flies or presses х5х10
5 Abs х3х10
9/2/2011 Tuesday
1 Deadlift standing on boxes 37.0 х1х3 44.4 х2х3 51.8 х4х2
2 Bench press 23.0 х1х5 27.6 х1х5 32.2 х2х5 34.5 х5х4
9/3/2011 Wednesday 3 Db Flies or presses х5х10
4 Deadlift 37.0 х1х4 44.4 х1х4 51.8 х2х3 59.2 х3х3 62.9 х3х2
5 Goodmorning х5х5
Week 4

9/4/2011 Thurdsay
1 Squat 20.0 х1х5 24.0 х1х4 28.0 х2х3 32.0 х3х3 34.0 х3х2
2 Bench press 23.0 х1х5 27.6 х1х4 32.2 х2х3 36.8 х6х3
3 Dips х5х6
9/5/2011 Friday
4 Db Flies or presses х5х10
5 Squat 22.0 х1х4 26.0 х1х3 30.0 х5х3
6 Abs х5х10
1 Deadlift till knees 37.0 х1х4 44.4 х1х4 51.8 х2х3 59.2 х4х2
2 Behind the neck press х5х5
9/6/2011 Saturday 3 Incline press х6х4
4 Deadlift off boxes 44.4 х1х4 51.8 х1х4 59.2 х2х3 66.6 х4х3
5 Seated goodmorning х5х5
9/7/2011 Sunday

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

10 11 12 13 14 15

23.0 х1х10

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

34.5 х2х3 32.2 х1х4 29.9 х1х6 27.6 х1х8 25.3 х1х10 23 х1х12

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

Матосян Д. (dm@lysvagrad.ru)