4 Day Program

Boris has just finished modernizing the 4 day program found online in the old spreadsheets and the new one looks like a lot of fun!

Previously it was listed as appropriate for CMS/MS class lifters. That is no longer the case. The 4 day now applies to Class 1 and CMS. See more info here.

It consists of 20 weeks broken into four blocks: adaptation, accumulation, transmutation, and realization. When he created this new program he added front squats to the first month as a corrective exercise for a very common problem he's seeing lately: leaning forward in the squat. Similarly, the rest of the program fits the typical lifter's profile so modifications may be needed in your case. See more info here.

Download it here:4 Day Program

This program comes in only one flavor unlike the three day program. Why? Because it gets less and less productive to create universal programs as the class of the lifter rises. So take this one as the base and make it work for you.

There is one deadlift special exercise you may not be familiar with. It's called the 1 1/2 deadlift here. Basically you lift the barbell up then lower it to your knees then bring it back up again. Sometimes you lower it to the knees twice (1 + 2) and sometimes only once (1 + 1).

http://i.imgur.com/QXMkePd.png

Special thanks to FreakGoHome for coming up with a way for the intensity zone charts to update automatically when you make changes to individual exercises. Modifying the program (which you should do as needed) is now a bit easier.

Sweet

There is a small bug in the excel sheet on the page (4 day Prep (3)), line 82, the 100-105% bench press max is calculated from the max squat, it should be> =Max!$B$3*MID(C82;1;4)&"-"&Max!$B$3*MID(C82;6;8), but will definitely try this program :)

There is a small bug in the excel sheet on the page (4 day Prep (3)), line 82, the 100-105% bench press max is calculated from the max squat, it should be> =Max!$B$3*MID(C82;1;4)&"-"&Max!$B$3*MID(C82;6;8), but will definitely try this program :)

Thanks for catching that. The deadlift needs to change to Max!$B$4 as well.

I updated the link to a fixed version for anyone that doesn't want to mess with it.

When he created this new program he added front squats to the first month as a corrective exercise for a very common problem he's seeing lately: leaning forward in the squat.

This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

Thanks so much for posting this new 4 day program.  Its good to see that more 4 day options are becoming available.  I always worried that I was splitting up the volume incorrectly when trying to divide up a 3 day program to a 4 day split.

This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

This is for low bar and it's to fix your back angle changing excessively during the lift.

Looks like a holiday to me :P

Looks like a holiday to me :P

And a hell for me...!

Quote from: bvictor on July 11, 2014, 04:09:15 PM

This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

This is for low bar and it's to fix your back angle changing excessively during the lift.

I guess paused squat as well is for getting more stability to avoid leaning forward

I guess paused squat as well is for getting more stability to avoid leaning forward

Yeah, I agree. I forgot that was in there too.

A clarification please: in bench (or deadlift) w/ chains the weight percentage includes the weight of the chains and in bench (or deadlift) w/ chains plus the weight it doesn't, right?

Looks very interesting.

A clarification please: in bench (or deadlift) w/ chains the weight percentage includes the weight of the chains and in bench (or deadlift) w/ chains plus the weight it doesn't, right?

Load up the bar with the weight given in the spreadsheet then add the chains on top of that weight. One or two links on the ground in the top position and the extra weight off in the bottom position. This way the extra tension is precisely controlled.

I would like to know a little more about this guy:

"Squat w/pause at half squat position on the way down"

What is its aim?

What would you say would be the main difference in how a sumo vs a regular deadlifter would apply your programs? Sumo all the time? I know this is a generic program and in reality, that would be a matter of what a given lifter's weaknesses are. But anyway =)

Lastly: what board height is the one in mind for the percentages given in the program?

Thank you very much for putting in so much time with this. There's a so much to pick up here!

I train in my garage so I only have a squat rack, flat bench, barbell, bands, blocks, and a dip and chin up station.  Is this program going to be impossible for me to do since a lot of the supplementary exercises require stuff I dont have?  For chest muscles I could do flys w/ bands but I can't figure out what would replace leg press, hyper, or incline bench

I am assuming this is the the universal program i have heard about a few months ago.

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

Where are there 2 skills test? I only see one during the first week of #32.

Just for clarification, because I am stupid.

1 + 1/2 (x2) Deadlift

You start at the ground, lift to lockout, lower back to knees, then you lockout again and finally lower back to the ground. This is one rep correct?

1(x2) + 1/2 (x2) Deadlift, alternating

You do one regular deadlift, then you do one of the above (ground-lockout-knees-lockout-ground), then one regular, then one fo the special kind?

What does the (x2) mean?

Just for clarification, because I am stupid.

1 + 1/2 (x2) Deadlift

You start at the ground, lift to lockout, lower back to knees, then you lockout again and finally lower back to the ground. This is one rep correct?

1(x2) + 1/2 (x2) Deadlift, alternating

You do one regular deadlift, then you do one of the above (ground-lockout-knees-lockout-ground), then one regular, then one fo the special kind?

What does the (x2) mean?

I wasn't sure how to write these. I'm open to better ideas.

1 + 1/2 (x2) Deadlift

Ground to lockout -> Lockout to knees -> knees to lockout -> lockout to knees -> knees to lockout

That's one full rep and two half reps for a total of three reps. That's why I called it 1 + 1/2 (x2).


1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

I am assuming this is the the universal program i have heard about a few months ago.

No. This is a brand new program.

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

The first one during prep #3 is used to adjust your weights up for the remainder of the program. The last one is during the comp cycle and that's to get ready for competition.

If you're changing the second bench to a close grip bench for example, you'd need to adjust the intensity too. Volume changes could go either way.

Quote from: devilyenko on July 12, 2014, 08:34:07 AM

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

Where are there 2 skills test? I only see one during the first week of #32.

You're looking at the 3 day. This is the 4 day thread.

I train in my garage so I only have a squat rack, flat bench, barbell, bands, blocks, and a dip and chin up station.  Is this program going to be impossible for me to do since a lot of the supplementary exercises require stuff I dont have?  For chest muscles I could do flys w/ bands but I can't figure out what would replace leg press, hyper, or incline bench

Leg Press -> High Step-Up

Hypers -> Good Morning

Incline Bench -> Feet Elevated Push Ups (w/plate across your back)

I would like to know a little more about this guy:

"Squat w/pause at half squat position on the way down"

What is its aim?

What would you say would be the main difference in how a sumo vs a regular deadlifter would apply your programs? Sumo all the time? I know this is a generic program and in reality, that would be a matter of what a given lifter's weaknesses are. But anyway =)

Lastly: what board height is the one in mind for the percentages given in the program?

Thank you very much for putting in so much time with this. There's a so much to pick up here!

In a nutshell it's to help with form. The paused squat in the middle makes it really easy to check your form. The half way point is a landmark and you should be in a particular setup position when you get there. It would also be hard to maintain the paused position if the barbell had traveled away from the plane over the middle of your feet.

The exercises here for the deadlift apply to either sumo or conventional since people have similar problems with both: hips are too high and the pull is done mostly by the back muscles.

The board thickness is usually around 7-8cm the times I've seen it used.

Thank you very much! :)

I only got 14-15 weeks untill the Dutch RAW Championships after my vacation. Too bad, cause this looks like a lot of fun. I'll guess I will give it a go after the Championships. I have to move up from the -83 to the -93 kilo bw during that period, so 2 evaluations seems like a great thing in that case (since the weights will also move up due to the added bw).

a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an error?

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

Robert, a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an mistake? Thanks.

Robert, a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an mistake? Thanks.

Yes, you're right. That should be your competition deadlift not a special exercise. Good eye.

I am new to Sheiko programming and want to give this a shot. I also have a few questions regarding this program.

1. What are the typical recommended rest times between sets?

2. Which exercises should I select for assistance when it says lats, delts, chest etc and do you just progressively overload after completion of all reps? (ex. add 5 lbs after I can complete all sets and reps)

3. I don't always have access to board and chains since I train at 2 different gyms. What are some substitute exercises for board presses, bench + chains and deadlift + chains?

4. During the half pause squat how long of a pause should this be? Do you drop into the hole after the pause and then back up or just up from the half position?

Thanks for the clarification.

Quote from: hurril on July 13, 2014, 04:24:45 PM

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

I figured as much. How come he does not want to count it towards the bench press totals? I vaguely recall board presses being excluded in one or another of his bench press articles as well.

I'm not doubting the validity or suitability of such a method of counting, I'm just curious. Really, I'm totally fine with: Just Because.

1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

So when it says to do 3 reps, you do this 3 times?

I am new to Sheiko programming and want to give this a shot. I also have a few questions regarding this program.

1. What are the typical recommended rest times between sets?

2. Which exercises should I select for assistance when it says lats, delts, chest etc and do you just progressively overload after completion of all reps? (ex. add 5 lbs after I can complete all sets and reps)

3. I don't always have access to board and chains since I train at 2 different gyms. What are some substitute exercises for board presses, bench + chains and deadlift + chains?

4. During the half pause squat how long of a pause should this be? Do you drop into the hole after the pause and then back up or just up from the half position?

Thanks for the clarification.

1. I haven't seen (in my limited experience) Boris place much emphasis on rest times. Personally I like to over complicate stuff and I wait until my heart rate drops down to 50% of max which is about 90 bpm for me.

2. I used to fill those slots in with specific exercises but now I just get a feel for it right then and there in the gym what needs to be done. For example, when it says "Lat Muscles" I sometimes do t-bar rows, Pendlay rows, pull ups, or chin ups. I won't know which one I'll do until after I finish my last set of the previous exercise. Also, about the loading of those, I think it works better as an intermediate to load those more aggressively. As a more advanced lifter I think taking it easier on those and using them more for aiding recovery works better.

3. If you have a power rack you can set the safety bars a few inches off your chest to simulate a board. I'm not really sure about a substitute for chains though. I have my own and bring them with me ($60 for 20kg).

4. Full stop for one second is ok. Then drop down and back up again.

Quote from: Robert Frederick on July 13, 2014, 05:25:28 PM

Quote from: hurril on July 13, 2014, 04:24:45 PM

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

I figured as much. How come he does not want to count it towards the bench press totals? I vaguely recall board presses being excluded in one or another of his bench press articles as well.

I'm not doubting the validity or suitability of such a method of counting, I'm just curious. Really, I'm totally fine with: Just Because.

Don't know. It came up before but I didn't want to press him on it. It seems like "just because" to me but that's not his style. There's probably a good reason.

Quote from: Robert Frederick on July 12, 2014, 01:48:00 PM

1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

So when it says to do 3 reps, you do this 3 times?

No, 1 + 1/2 (x2) is 3 reps total. 1(x2) + 1/2 (x2) is 4 reps. In the cells below where you see those names the text is set to match the background color. Highlight those cells and change the text to black.

http://i.imgur.com/cGNIVf9.png

The names of the exercise must be in each cell in order for the calculations to work. But that is a mess to look at so I hid the text. For this deadlift variation though I shouldn't have hidden the text since they are not all the same.

Good question. The sets at 70% and 80% don't need the "alternating" descriptor either.

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

I'm pretty sure the incline shoulder press means a seated shoulder press with a slight incline (say about 60-70 degrees) compared to the 'standard' incline bench press which uses angles of around 30 degrees.

Thank you Robert, very helpful.

Can bands replace Chains?

Can bands replace Chains?

Yes they can. It is what I'm doing since several months. I do not have chains and I set up bands to have similar amount of weight at the top.

Assuming to set up them propertly, it must be said that there are also some remarkable differences: the force function (f(x)) cannot be the same; moreover bands provide you a sort of guide along the ROM, whereas chains do not.

Personally I find them a bit harder on my tendons/ligaments in comparison with chains.

I own only bands... I thought about. Stepping on them to anchor

Is there anyway to make the 4 day program work only on weekdays ? I can't train on weekends due to work but hoping there's a way around it , if not I'll go back to #37 3 days. 

Thanks.

You could do Mon/Tue/Thu/Fri if you had to.

i do it that way...one question, is it possible to include some cardio/gpp work into program? when it is the best time to do it? first two prep periods? I do Mon/Tue/Thu/Fri so saturday ?

You could do Mon/Tue/Thu/Fri if you had to.

Thanks , I will give it a try.

One more question , is each prep cycle to be done 1,2,3 ,4 or can you pick one and stay on it until you do the comp cycle ?

JJ is a 20 week plan, organized to be done in this way.

JJ is a 20 week plan, organized to be done in this way.

I see , thanks for clarification , I'll need to start front squatting ASAP lol

Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Quote from: Bench Polkov on August 06, 2014, 09:43:28 AM

You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Change the bench on one of those days to lat work.

Quote from: JJ on August 07, 2014, 06:25:12 PM

Quote from: Bench Polkov on August 06, 2014, 09:43:28 AM

You could do Mon/Tue/Thu/Fri if you had to.

Having looked at it again , if it was mon/tue/thu/fri

It would be ok to bench two days in a row ? For instance on the Monday and Tuesday ?

Change the bench on one of those days to lat work.

Excellent , thanks , I'm starting it a week on Monday so I'll start a log then :)

Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

Yeah, you could do that. If you're starting from the bottom though you'd need to adjust the percentages. If you're starting from the top and bringing it down to pins you could use the same percentages. The latter option would be closer to a board press.

For me though I don't like board presses. I feel like they mess up my technique. I think you get two things out of doing them: 1) heavier weight in the second half of the concentric portion and 2) maximum force development a few inches higher off the chest than normal.

Normally you generate the most force when you reverse the direction the barbell is traveling, slightly less if you pause the bar first. In a bench press then maximum force occurs at chest height. Then the bar travels upwards a little but and force drops off. Using the board raises the height of reversal and so forces you to generate maximum force at a height force output usually falls off. Then you also get to use a little extra weight as well.

Since I feel like the board press interferes with my technique (my left shoulder is very sensitive to technique screw ups so I can't have that) but I still want the benefits of the board press I use chains (at 80% instead of 75%, 10kg each side) more frequently. For generating increased force at a different height I will pause the bar a few inches off my chest on the way up. I haven't tried combining these two (chains with a pause) yet but it sounds interesting.

Quote from: EN85 on August 07, 2014, 12:36:00 PM

Could board presses be switched around for pin presses? Or are they too taxing? I train in a gym full of people that even have a hard time understanding something a simple as spotting, explaining how to hold the board seems like mission impossible to me.

Yeah, you could do that. If you're starting from the bottom though you'd need to adjust the percentages. If you're starting from the top and bringing it down to pins you could use the same percentages. The latter option would be closer to a board press.

For me though I don't like board presses. I feel like they mess up my technique. I think you get two things out of doing them: 1) heavier weight in the second half of the concentric portion and 2) maximum force development a few inches higher off the chest than normal.

Normally you generate the most force when you reverse the direction the barbell is traveling, slightly less if you pause the bar first. In a bench press then maximum force occurs at chest height. Then the bar travels upwards a little but and force drops off. Using the board raises the height of reversal and so forces you to generate maximum force at a height force output usually falls off. Then you also get to use a little extra weight as well.

Since I feel like the board press interferes with my technique (my left shoulder is very sensitive to technique screw ups so I can't have that) but I still want the benefits of the board press I use chains (at 80% instead of 75%, 10kg each side) more frequently. For generating increased force at a different height I will pause the bar a few inches off my chest on the way up. I haven't tried combining these two (chains with a pause) yet but it sounds interesting.

Thank you. I will give it a run with the pin presses starting from a lockout position. I saw that chains occur several times in the general 4 day lay out as well, so i most definetly will use them.

any of you add some basic cardiovascular activites to the program ?

Quote from: Bench Polkov on August 06, 2014, 09:43:28 AM

You could do Mon/Tue/Thu/Fri if you had to.

Thanks , I will give it a try.

One more question , is each prep cycle to be done 1,2,3 ,4 or can you pick one and stay on it until you do the comp cycle ?

Hi, do you put in a lat exercise in one of the bench days and remove bench? or move the days around?

im still trying to set mine up but keep overlapping.

as for cardio im going to do some walking on the Wednesday and that's it but I guess its personal preference.

Yeah, you can take one of the bench sessions out and replace it. So for example, replace the bench stuff on Tue with lat work.

ok , got you now, thanks again.  :)

Say you did get 105% on the test day, what should you try for after that set 107.5% or 110%?

Say you did get 105% on the test day, what should you try for after that set 107.5% or 110%?

I wouldnt get too hung up on the 105%. Just do the 100% first and think for yourself what seems plausibel to add. If you think you can do 10 kilo more, just add 10 kilo. If you think 2,5 would be more realistic, add 2,5. If you do hit the 105%, use the same approach. Percentages are great for training, for maxing out you need to rely on your own judgement.

Quote from: hurril on July 13, 2014, 04:24:45 PM

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

The program calls for "incline bench press" in Week 1 - Day 4 (Sat) but every other instance it's called "incline shoulder press". I think the naming should be consistent in the excel sheet/app. It led me to believe that they were separate exercises.

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

Quote from: Robert Frederick on September 13, 2015, 12:57:39 PM

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

Quote from: thatberikki on September 14, 2015, 10:36:14 AM

Quote from: Robert Frederick on September 13, 2015, 12:57:39 PM

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

30 and 60 would be my thoughts on that as well.

Quote from: thatberikki on September 14, 2015, 10:36:14 AM

Quote from: Robert Frederick on September 13, 2015, 12:57:39 PM

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

I think my angle is more like 75 degrees. I use one 'click' away from upright position. Boris never made a complaint about this angle at least.

I'll probably use 30 for incline bench and 60 for incline shoulder from now on. I already do standing DB press for delts and I think one completely vertical press is enough. I like the idea of making the incline shoulder less vertical.

My gym is fairly barebones. We've got basic kettlebells, a safety squat bar, straight bars, straight benches, straight weight and not much else.

Most programs seem to feature exercises like leg press or incline press. What can I substitute these for?

Hey guys. I have some pain in infraspinatus from benching. So I thought I should switch the bench for overhead press 1-2 season to get the problem under control. I have no pain with pressing over head. Good idea?

Bad idea switching to ohp. The shoulder joint is most stable with hands by side and least stable overhead. Infraspinatus helps pull the humerus down into the joint when overhead. If it can't do its job the humerus will have superiormigration and smash into other tissues like the labrum which holds the biceps tendon. Try some floor press and see how that feels.

Bad idea switching to ohp. The shoulder joint is most stable with hands by side and least stable overhead. Infraspinatus helps pull the humerus down into the joint when overhead. If it can't do its job the humerus will have superiormigration and smash into other tissues like the labrum which holds the biceps tendon. Try some floor press and see how that feels.

Felt better with floor press. Will switch to that till the problem is solved. Thank you for the reply!

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

If it doesn't work for you switch it for something that does.  ;)

My gym is fairly barebones. We've got basic kettlebells, a safety squat bar, straight bars, straight benches, straight weight and not much else.

Most programs seem to feature exercises like leg press or incline press. What can I substitute these for?

Anything quad dominant can replace the leg press: split squats, sissy squats, maybe front squats.

Incline press can be subbed with any other full rom press: ultra-wide-grip bench, db presses, incline and decline bench can also be simulated by raising up one end of a straight bench on something stable (though I would make sure you had a spotter).

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

What Rob said. Just pick something else for chest development. I prefer lots of DB bench myself.

What i was wondering was why the squat volume usualy is lower in the 4 day program than the 3 day program. It would make sense with the higher deadlift volume. Im used to a training aproach with higher squat volume and less deadlift volume and this has always been good for my squat.

Hello Sheiko fellows,

I just did the first max attempts on Medium load 4 day hypertrophy program. prep cycle 3/week 2

I increased my squat with 15kg and my deadlift with 10kg. I´m sure i have 5kg more in squat and 10kg more in the deadlift.
My Benchpress has not increased.
Even though I have gotten stronger in my pressing assistance exercises and more muscular.
I had some shoulder problems which had me take it easy with the bench for a while. I might post a video here soo someone could take a look at my bench form.

Should I now increase my squat and deadlift? The Sheiko app as already made the increase. Think I have read that Sheiko recommends that you don´t increase your maxes to much. But maybe it is not that much of an increase in my lifts?

I also wondering if I should keep on going, four more weeks, to the next max attempts in the comp cycle?  Or if I should restart the program after this week in prep cycle 3?

Squat: 160 to 175kg (I have 5kg more)
Deadlift: 180 to 190kg ( I have 10kg more)
Bench: 100-105kg no increase  :(

Hi just completed my run of the 4 day program:

I ran regular 4 day for Deadlift and Squat. Roberts 4 day for Bench. Started the program just after finishing a cut.
Also I ended the program early on week 2 Comp phase as I am not peaking for a meet.

All time PBs @ 78kg: B: 117.5kg, S: 135kg, D: 187.5kg

Sheiko Routine:

BW: Start 68.8kg to Finish 71.7kg
Sheiko Inflated Maxes: B: 118kg, S: 130kg, D: 200kg

Bench:
Start: 105kg, Skills test 1: 107.5kg, Skills test 2: 110kg
https://www.instagram.com/p/_U2WLGBSET/
Squat:
Start: 120kg, Skills test 1: 130kg, Skills test 2: 127.5kg
https://www.instagram.com/p/_U2XJ7hSEV/
Deadlift:
Start: 187.5kg, Skills test 1: 190kg, Skills test 2: 192.5kg
https://www.instagram.com/p/_U3IzfhSFp/

Weaknesses:

Bench - Lower body tightness, Lockout strength
Fix: Focus on Set up, Progress CGBP/tricep variations, bring back up OHP strength
Squat - Forward lean out of the hole
Fix: Front Squat, Paused Squat, Leg Pressing
Deadlift - Need to improve set up (lock in shoulders)
Fix: Technique work

Gratful for any feedback!

Dont use inflated maxes.

Have a question about the med. adv. programme regarding customization. My main (sumo) deadlift weakness is the fact that I can't maintain position off the floor near max loads. In training things like deadlift + pause above knees feel almost trivial, and block pulls are quite easy too. I've ended up subbing dl + pause above knees, dl + chains and block pulls with more work near the floor (pause right off floor, deficits, just regular pulls sometimes). Is it ok to really hammer my weak point and not do a lot of lockout overload at all?

Have a question about the med. adv. programme regarding customization. My main (sumo) deadlift weakness is the fact that I can't maintain position off the floor near max loads. In training things like deadlift + pause above knees feel almost trivial, and block pulls are quite easy too. I've ended up subbing dl + pause above knees, dl + chains and block pulls with more work near the floor (pause right off floor, deficits, just regular pulls sometimes). Is it ok to really hammer my weak point and not do a lot of lockout overload at all?

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

Okay thanks, and yeah I'll still be doing plenty of the competition lift just less of the top of the lift partials.

Quote from: Robert Frederick on January 01, 2016, 05:58:41 AM

By all means, hammer your weak point. But don't forget that you are trying to perfect the whole lift and not just a portion of it. So keep a nice balance between corrective exercises and the competition lift.

Okay thanks, and yeah I'll still be doing plenty of the competition lift just less of the top of the lift partials.

Makes sense. Keep us updated on how it goes.  ;)

this program is the same of app for android medium load advaced

I currently run the advanced medium load program on the app. How would you guys split up running 4 days a week monday-Friday? Would it be acceptable/optimal for me to squat/bench on Monday, dead/bench on Tuesday, squat/bench on Thursday and dead/bench on Friday? Thanks in advance for any helpful replies. GOD bless.

That has been done successfully by many people. You can do it that way if you have to.

I am Class II lifter would you recommend me running this or 3 day split ?

If you don't have any experience running Sheiko programs the 3-day programs are a better start.

If you don't have any experience running Sheiko programs the 3-day programs are a better start.

I dont have any experience under Sheiko. I also got competition in around 20 / 21 weeks so how would you run 3day version to peak?

Count backwards from your comp day and start the program wherever today lines up. Since the 3-day is shorter than that you can run the program back to back. When doing that skip the first comp period and do only one at the end.

For example

Prep Cycle 1
Prep Cycle 2
Prep Cycle 1
Prep Cycle 2
Comp Cycle

Count backwards from your comp day and start the program wherever today lines up. Since the 3-day is shorter than that you can run the program back to back. When doing that skip the first comp period and do only one at the end.

For example

Prep Cycle 1
Prep Cycle 2
Prep Cycle 1
Prep Cycle 2
Comp Cycle

For someone using spreadsheets would that be #37v2 , #31,#37v2,#31 and then #32v2 ?

Yup, that'll work.

Yup, that'll work.

Robert sorry to bother you again but we ended up moving meet from 20 weeks to 16 weeks which cycle should I cut out from those 5 few ?

In that case do:

32v2
32v2
31
32v2

In that case do:

32v2
32v2
31
32v2

Thank you once again. I also decided I will buy app to support Boris.

No problem.  ;)

Hi all, what is the general result of the 100% day on the advanced large load comp cycle on week 1 day 2? Does this day serve a similar purpose to the Intermediate comp cycle week 1 skills test? Would like people's thoughts on how the advanced large load skill test went - thanks!

Hi Robert, I know coach Sheiko recommends training 4 days a week even to intermediates. On the large volume 3 day intermediate programs, theres the accumulation, transmutation and peaking block for a total of 12 weeks. At the moment, I am making great progress on the 3-day program but I do want to take up the 4 day option for technical development. However, as the four day option includes a preparatory phase, and lengthens the other phases, new maxes are peaked and tested only once every 20 weeks. As an intermediate, I feel I can definately progress faster than this as I am doing on the 12 week three day program. What your thoughts on removing the preparatory cycle and moving on to the accumulation phase straight away so the program becomes 16 weeks in total? I feel that this cycle is mainly to build technique and restore current adaptation reserves

@Yeachan
I think this would be alright, but what you could do instead is add in your own skills test at the end of cycle 1. Here's how I would do it.
PREP CYCLE 1
FIRST WEEK OF CYCLE 2 (will be repeated after skills test)
SKILLS TEST DAY
CYCLE 2
CYCLE 3
COMP CYCLE
That's my 2 cents  :)

@Yeachan
I think this would be alright, but what you could do instead is add in your own skills test at the end of cycle 1. Here's how I would do it.
PREP CYCLE 1
FIRST WEEK OF CYCLE 2 (will be repeated after skills test)
SKILLS TEST DAY
CYCLE 2
CYCLE 3
COMP CYCLE
That's my 2 cents  :)

Thanks for sharing your idea. Have you tried it this way before? As you know prep cycle 1 has relatively low volume compared to every other cycle (even the intermediates). I must admit I am a bit sceptical whether a skills test so early after 4 weeks of prep 1 would show any improvement over my previous tested results.

Hi guys,

Does anybody have the 4 day small load and medium load from IOS app, to download?

I would by very thankful.