Old MSIC cycle

This is an updated version of the MSIC program from the 'all sheikos' that can be found serveral places.
Be warned it is not easy and is definitely an MS/MSIC level program.

Things to be aware of:
1. I have interpreted "Dead on box" as deficit deadlift
2. One place it said: Goodmornings: 2x2 --> This has been changed to 8x4
3. Week 1, day 2, has 'Bench Press' without any percentages as the original.
4. Floorpresses and Reverse band deadlift is part of the program

Updated Excel template:
http://s000.tinyupload.com/?file_id=88680662185455178747

Note: The program has several similarities to the Fedorenko-program also posted. You might want to take a look there as well: http://sheiko-program.ru/forum/index.php?topic=36.0

I'm working on a more 'modern' version of this program.
This version will be posted here later on.

This is the modern variant I was writing about. I has more variation in it but still following the older spread-sheet structure.
This has more features like a drop down menu with a exercise-list.
This is very handy when one wants to adjust the program to own needs.

differences include:
- Bench lockouts instead floorpress.
- The reps in bench lock-outs are included in the calculations of NBL/Volume etc.
- Rev. band deadlift = deadlift from pins (rackpulls)
- Rev. band squat = front squat. These count as squat reps too
- Have included some variants in the squat, bench and deadlift.
- Most weeks have Lat muscle work-out twice
- Most week have a press variation over the head once.
- I have writing some comments in the spreadsheet.
           - Most important is note the use of Incline bench press. These are more like incline shoulderpress.
           - Secondary is that I have substituted Leg press for split-squats because most people have access to DBs.

NOTE: This is my interpretation of previous posted MSIC program. Alteration is done by me, not Boris. Be aware - this is still a MS/MSIC program.

Link to download:
http://s000.tinyupload.com/?file_id=34831992487558497259

Any feedback is welcome.

Yep, this is a really a tough cycle. Nearly 1700 lifts in the accumulation phase with an avarage intensity greater than other sheiko I saw.

But it's a 5 day split, I'm curious to try this variant.

As soon I finish my cycle I think I will lower the intensity and give it a try on your variant. It seems fun!

Yep, this is a really a tough cycle. Nearly 1700 lifts in the accumulation phase with an avarage intensity greater than other sheiko I saw.

But it's a 5 day split, I'm curious to try this variant.

As soon I finish my cycle I think I will lower the intensity and give it a try on your variant. It seems fun!

Glad to hear it sounds fun. If you get through it I will appreciate some feedback :)

Interesting how his vision changed from then until now. rev band work sounds like fun though.

Interesting how his vision changed from then until now. rev band work sounds like fun though.

If you like, you can go with the Reverse band work instead of the front squat and deadlift from pins. In deadlift you would just change the exercise in the drop-down menu. In the front squat example you would to change the percentage written as well :)

I find it interesting that in his older programs he has variantions of the mains lift that does not count towards the total rep count but in his newer version they do...

Quote from: Chreiz on February 04, 2016, 12:45:28 PM

Interesting how his vision changed from then until now. rev band work sounds like fun though.

If you like, you can go with the Reverse band work instead of the front squat and deadlift from pins. In deadlift you would just change the exercise in the drop-down menu. In the front squat example you would to change the percentage written as well :)

I find it interesting that in his older programs he has variantions of the mains lift that does not count towards the total rep count but in his newer version they do...

Hmm yes maybe they are intended to be done light?
Ah well this program is too much now for a 150 kg bodyweight lifter like me anyway, besides I'm coached by the man himself :)

Quote from: RussianBear on February 04, 2016, 01:45:05 PM

Quote from: Chreiz on February 04, 2016, 12:45:28 PM

Interesting how his vision changed from then until now. rev band work sounds like fun though.

If you like, you can go with the Reverse band work instead of the front squat and deadlift from pins. In deadlift you would just change the exercise in the drop-down menu. In the front squat example you would to change the percentage written as well :)

I find it interesting that in his older programs he has variantions of the mains lift that does not count towards the total rep count but in his newer version they do...

Hmm yes maybe they are intended to be done light?
Ah well this program is too much now for a 150 kg bodyweight lifter like me anyway, besides I'm coached by the man himself :)

I think so. But again I read that Robert said he had gone as far as 80% or so in bottom-up squat. So I've just put myself in the middle of that.

Well I didn't know that. I think Boris know whats best for you :)

I am into the third week. For now is going pretty well, the first week was a bit tough but now I feel good.

I did some modification however, like changing the bench lockouts for the bench with slingshot, the rack pulls for the deadlift with reverse band and the last bench of the week on saturday instead of the usual bench I added the bench with double pause.

I'm curious to try the singles to 95 % in the first week of the MSIC COMP and see how they well perform :)

I am into the third week. For now is going pretty well, the first week was a bit tough but now I feel good.

I did some modification however, like changing the bench lockouts for the bench with slingshot, the rack pulls for the deadlift with reverse band and the last bench of the week on saturday instead of the usual bench I added the bench with double pause.

I'm curious to try the singles to 95 % in the first week of the MSIC COMP and see how they well perform :)

Which version of the two have you downloaded?

The modern variant :)

Finally I have an internet connection..

However, I did the first week of the comp cycle, did the singles at 95% and because those goes so well I tried to max out the squat, bench and deadlift and... goes pretty well :)

Squat from 200 to 207,5 kg
Bench from 150 to 155 kg ( got nervous so I didn't paused too much but anyway is ok )
Deadlift from 235 to 240 kg

So yeah, got PR everywhere :) Finally I broke the plateau on the bench that I had for too long time. My BW increased by 1 kg, now I am at 92,8 kg and I see more muscle on my upper body.

Very happy with all those gains. Now I will finish this cycle with a squat competition, I am pretty positive.

Finally I have an internet connection..

However, I did the first week of the comp cycle, did the singles at 95% and because those goes so well I tried to max out the squat, bench and deadlift and... goes pretty well :)

Squat from 200 to 207,5 kg
Bench from 150 to 155 kg ( got nervous so I didn't paused too much but anyway is ok )
Deadlift from 235 to 240 kg

So yeah, got PR everywhere :) Finally I broke the plateau on the bench that I had for too long time. My BW increased by 1 kg, now I am at 92,8 kg and I see more muscle on my upper body.

Very happy with all those gains. Now I will finish this cycle with a squat competition, I am pretty positive.

Good results! Let us know how the competition goes! :)

my next comp is end of mac 2017., so i think this is the best time to try this program. i will update my progress soon  :)

but... this 5 days programme sound tough

This is the modern variant I was writing about. I has more variation in it but still following the older spread-sheet structure.
This has more features like a drop down menu with a exercise-list.
This is very handy when one wants to adjust the program to own needs.

differences include:
- Bench lockouts instead floorpress.
- The reps in bench lock-outs are included in the calculations of NBL/Volume etc.
- Rev. band deadlift = deadlift from pins (rackpulls)
- Rev. band squat = front squat. These count as squat reps too
- Have included some variants in the squat, bench and deadlift.
- Most weeks have Lat muscle work-out twice
- Most week have a press variation over the head once.
- I have writen some comments in the spreadsheet.
           - Most important is note the use of Incline bench press. These are more like incline shoulderpress.
           - Secondary is that I have substituted Leg press for split-squats because most people have access to DBs.

NOTE: This is my interpretation of previous posted MSIC program. Alteration is done by me, not Boris. Be aware - this is still a MS/MSIC program.

Link to download:
http://s000.tinyupload.com/?file_id=07492770474350644838

Any feedback is welcome.

I have recently switched over from Sheiko advanced high load to this schedule, as with my 125kg BW and adequate deadlift the daily volume was too much.

I had two questions that I havent found an answer to when browsing this thread or the forum in general

- The original schedule had reverse band deadlifts, this has rack pulls. I'm used to doing rackpulls, but my position is different from my actual posture when reaching that point if i lift of the floor.
I would like to exchange the rack pulls back to reverse band deadlifts in your variant. Do i need to alter anything about the percentagemax, reps or sets for this ?

- Your schedule uses a '2x1/2 +1*1' deadlift. When reading the explenation that Roberts used in the main 4-day program, i assume this means  "ground to knees to ground to knees to lockout'. But the way he put it, that would count as 3 reps. Your variant mentions 4 reps. Could you clarify how this exercise is done for 4 reps ?
And is this entire excercise done as one long movement, with touch and go on the floor 3 times, or do we start from a complete dead position each time we touch the floor ?

Thanks !

Quote from: RussianBear on January 31, 2016, 06:24:52 PM

This is the modern variant I was writing about. I has more variation in it but still following the older spread-sheet structure.
This has more features like a drop down menu with a exercise-list.
This is very handy when one wants to adjust the program to own needs.

differences include:
- Bench lockouts instead floorpress.
- The reps in bench lock-outs are included in the calculations of NBL/Volume etc.
- Rev. band deadlift = deadlift from pins (rackpulls)
- Rev. band squat = front squat. These count as squat reps too
- Have included some variants in the squat, bench and deadlift.
- Most weeks have Lat muscle work-out twice
- Most week have a press variation over the head once.
- I have writen some comments in the spreadsheet.
           - Most important is note the use of Incline bench press. These are more like incline shoulderpress.
           - Secondary is that I have substituted Leg press for split-squats because most people have access to DBs.

NOTE: This is my interpretation of previous posted MSIC program. Alteration is done by me, not Boris. Be aware - this is still a MS/MSIC program.

Link to download:
http://s000.tinyupload.com/?file_id=07492770474350644838

Any feedback is welcome.

I have recently switched over from Sheiko advanced high load to this schedule, as with my 125kg BW and adequate deadlift the daily volume was too much.

I had two questions that I havent found an answer to when browsing this thread or the forum in general

- The original schedule had reverse band deadlifts, this has rack pulls. I'm used to doing rackpulls, but my position is different from my actual posture when reaching that point if i lift of the floor.
I would like to exchange the rack pulls back to reverse band deadlifts in your variant. Do i need to alter anything about the percentagemax, reps or sets for this ?

- Your schedule uses a '2x1/2 +1*1' deadlift. When reading the explenation that Roberts used in the main 4-day program, i assume this means  "ground to knees to ground to knees to lockout'. But the way he put it, that would count as 3 reps. Your variant mentions 4 reps. Could you clarify how this exercise is done for 4 reps ?
And is this entire excercise done as one long movement, with touch and go on the floor 3 times, or do we start from a complete dead position each time we touch the floor ?

Thanks !

To answer you first question: The percentages, reps and sets I used for deadlift for pins is exactly the same as for reverse band. But! If you are weaker in one them you should adjust percentages accordingly.

Second question. Your interpretation is correct. This is 3 reps, not 4. I will change this. Also I would whole rep first and then the half reps (to knees). would look like:  1*1 + 2*½.

Quote from: Zacheryah on September 20, 2017, 12:29:45 PM

Quote from: RussianBear on January 31, 2016, 06:24:52 PM

This is the modern variant I was writing about. I has more variation in it but still following the older spread-sheet structure.
This has more features like a drop down menu with a exercise-list.
This is very handy when one wants to adjust the program to own needs.

differences include:
- Bench lockouts instead floorpress.
- The reps in bench lock-outs are included in the calculations of NBL/Volume etc.
- Rev. band deadlift = deadlift from pins (rackpulls)
- Rev. band squat = front squat. These count as squat reps too
- Have included some variants in the squat, bench and deadlift.
- Most weeks have Lat muscle work-out twice
- Most week have a press variation over the head once.
- I have writen some comments in the spreadsheet.
           - Most important is note the use of Incline bench press. These are more like incline shoulderpress.
           - Secondary is that I have substituted Leg press for split-squats because most people have access to DBs.

NOTE: This is my interpretation of previous posted MSIC program. Alteration is done by me, not Boris. Be aware - this is still a MS/MSIC program.

Link to download:
http://s000.tinyupload.com/?file_id=07492770474350644838

Any feedback is welcome.

I have recently switched over from Sheiko advanced high load to this schedule, as with my 125kg BW and adequate deadlift the daily volume was too much.

I had two questions that I havent found an answer to when browsing this thread or the forum in general

- The original schedule had reverse band deadlifts, this has rack pulls. I'm used to doing rackpulls, but my position is different from my actual posture when reaching that point if i lift of the floor.
I would like to exchange the rack pulls back to reverse band deadlifts in your variant. Do i need to alter anything about the percentagemax, reps or sets for this ?

- Your schedule uses a '2x1/2 +1*1' deadlift. When reading the explenation that Roberts used in the main 4-day program, i assume this means  "ground to knees to ground to knees to lockout'. But the way he put it, that would count as 3 reps. Your variant mentions 4 reps. Could you clarify how this exercise is done for 4 reps ?
And is this entire excercise done as one long movement, with touch and go on the floor 3 times, or do we start from a complete dead position each time we touch the floor ?

Thanks !

To answer you first question: The percentages, reps and sets I used for deadlift for pins is exactly the same as for reverse band. But! If you are weaker in one them you should adjust percentages accordingly.

Second question. Your interpretation is correct. This is 3 reps, not 4. I will change this. Also I would whole rep first and then the half reps (to knees). would look like:  1*1 + 2*½.

Ahh i see. Thanks for clearing that up. So its the same as in the 4 day cms/ms schedule.

I originally started the normal 4 day routine and made my biggest deadlift improvement, from 265 to 300kg in 5 months. After running the 4 day routine, i noticed i needed a rougher schedule in terms of volume or frequency

I tried the advanced high load for 18 months but while making nice progress, i found the daily volume too much in the accumulation phase. I usually struggled early in accumulation, had a massive peak at the end of that and the beginning of transmutation and was burned out again near the competition phase.

On top of that, it has little variation. (no 1+1/2*2 , no 2sec paused dl's, no bands, chains etc)

So i'm looking to try this one which has lower daily volume, but significantly more frequency which always worked for me in the past.

On and i severely missed deficit deadlifts (its abscent in the adv. high load), while its at least once a weak in this one

Ahh i see. Thanks for clearing that up. So its the same as in the 4 day cms/ms schedule.

I originally started the normal 4 day routine and made my biggest deadlift improvement, from 265 to 300kg in 5 months. After running the 4 day routine, i noticed i needed a rougher schedule in terms of volume or frequency

I tried the advanced high load for 18 months but while making nice progress, i found the daily volume too much in the accumulation phase. I usually struggled early in accumulation, had a massive peak at the end of that and the beginning of transmutation and was burned out again near the competition phase.

On top of that, it has little variation. (no 1+1/2*2 , no 2sec paused dl's, no bands, chains etc)

So i'm looking to try this one which has lower daily volume, but significantly more frequency which always worked for me in the past.

On and i severely missed deficit deadlifts (its abscent in the adv. high load), while its at least once a weak in this one

Yes. Remember a lot of these templates were made for specific lifters with specific needs and needs adjustment to ones needs to yield optimal results.

Quote from: Zacheryah on September 20, 2017, 02:09:51 PM

Ahh i see. Thanks for clearing that up. So its the same as in the 4 day cms/ms schedule.

I originally started the normal 4 day routine and made my biggest deadlift improvement, from 265 to 300kg in 5 months. After running the 4 day routine, i noticed i needed a rougher schedule in terms of volume or frequency

I tried the advanced high load for 18 months but while making nice progress, i found the daily volume too much in the accumulation phase. I usually struggled early in accumulation, had a massive peak at the end of that and the beginning of transmutation and was burned out again near the competition phase.

On top of that, it has little variation. (no 1+1/2*2 , no 2sec paused dl's, no bands, chains etc)

So i'm looking to try this one which has lower daily volume, but significantly more frequency which always worked for me in the past.

On and i severely missed deficit deadlifts (its abscent in the adv. high load), while its at least once a weak in this one

Yes. Remember a lot of these templates were made for specific lifters with specific needs and needs adjustment to ones needs to yield optimal results.

I used this MSIC program, but my "monday" starts on fryday, so i can train fryday;saturday,sunday, tuesday, wednesday

Had a deadlift only the skill assessment on deadlift in comp week one and managed 325kg @121kg bw on an eleiko bar. This is whithout barely any rest

Made so much progress in the short term with this, looking forward to the full meet i'm doing at the end of this schedule


Best fitting sheiko schedule i've tried so far, and i've been doing it since early 2015.

Only change is that i'm still doing reverse band deadlifts from the original, opposed to the block pulls in the new one, and it aided my lockout a massive amount as i'm not in the same positions when the bar is at the block position, when pulling from blocks compared to from the floor (i pull conventional)


Great schedule. Will definately use this to make a 5 month plan

Hi, I just did this cycle as an equipped meet and the restults were great!
In January I got a comp total of 830kg (317,5-195-317,5) at 109kg bw, yesterday I was able to total 862,5kg (330-205 [different shirt]-327,5 - 500 Wilks) at 115kg bw (I'm a good eater  ;D )

I almost did every training as prescribed, sometimes the accessory work had to be cut due to time reasons. Sessions with 90%+ and some 85% sessions were done equipped and block pulls were programmed off my equipped deadlift max and done raw. I still need to figure out how to properly implement shirted bench into the training as the touch is pretty hard to achieve with my smaller weights, but heavy slingshot presses already worked pretty well (missed 215 on my third attempt slightly before lockout).

Overall this is a great routine and even though I didn't test it, my raw strenght definitely incresed, too. I'm looking forward using this again in  the future  :)

Hi, I just did this cycle as an equipped meet and the restults were great!
In January I got a comp total of 830kg (317,5-195-317,5) at 109kg bw, yesterday I was able to total 862,5kg (330-205 [different shirt]-327,5 - 500 Wilks) at 115kg bw (I'm a good eater  ;D )

I almost did every training as prescribed, sometimes the accessory work had to be cut due to time reasons. Sessions with 90%+ and some 85% sessions were done equipped and block pulls were programmed off my equipped deadlift max and done raw. I still need to figure out how to properly implement shirted bench into the training as the touch is pretty hard to achieve with my smaller weights, but heavy slingshot presses already worked pretty well (missed 215 on my third attempt slightly before lockout).

Overall this is a great routine and even though I didn't test it, my raw strenght definitely incresed, too. I'm looking forward using this again in  the future  :)

Congratulations! Always happy to hear good progress with the program! :) In which fed/country do you compete?

Quote from: Ace of Calves on April 08, 2018, 03:09:26 PM

Hi, I just did this cycle as an equipped meet and the restults were great!
In January I got a comp total of 830kg (317,5-195-317,5) at 109kg bw, yesterday I was able to total 862,5kg (330-205 [different shirt]-327,5 - 500 Wilks) at 115kg bw (I'm a good eater  ;D )

I almost did every training as prescribed, sometimes the accessory work had to be cut due to time reasons. Sessions with 90%+ and some 85% sessions were done equipped and block pulls were programmed off my equipped deadlift max and done raw. I still need to figure out how to properly implement shirted bench into the training as the touch is pretty hard to achieve with my smaller weights, but heavy slingshot presses already worked pretty well (missed 215 on my third attempt slightly before lockout).

Overall this is a great routine and even though I didn't test it, my raw strenght definitely incresed, too. I'm looking forward using this again in  the future  :)

Congratulations! Always happy to hear good progress with the program! :) In which fed/country do you compete?

Thank you  :) I'm competing in the German IPF branch

Quote from: RussianBear on April 09, 2018, 01:46:42 PM

Quote from: Ace of Calves on April 08, 2018, 03:09:26 PM

Hi, I just did this cycle as an equipped meet and the restults were great!
In January I got a comp total of 830kg (317,5-195-317,5) at 109kg bw, yesterday I was able to total 862,5kg (330-205 [different shirt]-327,5 - 500 Wilks) at 115kg bw (I'm a good eater  ;D )

I almost did every training as prescribed, sometimes the accessory work had to be cut due to time reasons. Sessions with 90%+ and some 85% sessions were done equipped and block pulls were programmed off my equipped deadlift max and done raw. I still need to figure out how to properly implement shirted bench into the training as the touch is pretty hard to achieve with my smaller weights, but heavy slingshot presses already worked pretty well (missed 215 on my third attempt slightly before lockout).

Overall this is a great routine and even though I didn't test it, my raw strenght definitely incresed, too. I'm looking forward using this again in  the future  :)

Congratulations! Always happy to hear good progress with the program! :) In which fed/country do you compete?

Thank you  :) I'm competing in the German IPF branch

Nice! Which state?

Hi! Would someone be kind enough to reupload the excel sheets? :) I've tried both and it says that the file has been deleted. Thanks in advance!

Hi! Would someone be kind enough to reupload the excel sheets? :) I've tried both and it says that the file has been deleted. Thanks in advance!

It is because it is downloaded so infrequent that is has been more than 100 days since somebody downloaded the file. I will have to look through my archeives to see if I still have the two programs. Are you in any rush ?

Was just wondering if the excel files are already available? :) hoping to be able to run this :)

Both should be updated now.

I have a question about the MSIC :

In week 3 of the comp part. The final deadlift training ends with '4*4*90% against bands'

I was wondering what the reasoning is to have such volume and intensity, 14 days out of comp.