1 WEEK

1 day (Monday)
1. Bench press 50% 51, 60% 42, 70% 32, 80% 36 (37)
2. Squat 50% 51,60% 41,70% 32,80% 35 (30)
3. Bench press 50% 51,60% 51,70% 55 (35)
4. Flat dumbbells flies 105.
5. Squat 55% 51,65% 41,75% 35 (24)
5. Good mornings (standing) 55.
Total: 126 lifts
3 day (Wednesday)
1. Deadlift 50% 41,60% 42,70% 32,80% 35.(33)
2. Bench press 50% 51,60% 51,70% 42,75% 32,80% 22, 85% 12,80% 22,75% 32,70%
41,65% 61, 60% 81,55% 101,50% 121 (80)
3. Flat dumbbells flies 105.
4. Deadlift from boxes 60% 51,70% 42,80% 33,90% 24 (30)
5. Squats Scissors 5+55.
6. Abs 103.
Total: 143 lifts
5 day (Friday)
1. Squat 50% 51,60% 42,70% 32,80% 35 (34)
2. Bench press 50% 51,60% 42,70% 32,80% 26 (31)
3. Dips 65.
4. Squat 50% 51,60% 52,70% 44 (31)
4. French press 105.
5. Good mornings (seating) 55.
Total: 96 lifts
Total in a week: 286 lifts

2 WEEK
1 day (Monday)
1. Squat 50% 51,60% 42,70% 32,80% 22, 90% 13 (26)
2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)
3. Flat dumbbells flies105.
4. Push ups on the floor with weight (hands wider shoulders) 105.
5. Squat 50% 51,60% 41,70% 32,80% 24 (23)
6. Good mornings (standing) 55.
Total: 76 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 41,60% 42,70% 32,75% 34(30)
2. Bench press 50% 51,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 52,60% 71,50%
91(60)
3. Flat dumbbells flies105.
4. Deadlift 50% 41,60% 41,70% 32,80% 35.(29)
5. Squats Scissors 5+55.
Total:119 lifts

5 day (Friday)
1. Bench press 50% 51,60% 42,70% 32,80% 25 (29)
2. Squat 50% 51,60% 52,70% 55 (40)
3. Bench press 55% 41,65% 31,75% 25 (17)
4. Dips 85.
5. Leg presses 65.
6. Good mornings (seating) 65.
Total: 86 lifts
Total in a week: 281 lifts
3 WEEK
1 day (Monday)
1. Squat 50% 51,60% 42,70% 32,80% 35.(34)
2. Bench press 50% 51,60% 41,70% 32,80% 35.(30)
3. Squat 50% 61,60% 61,65% 64 (36)
4. Bench press 55% 51,65% 52,75% 44 (31)
5. Flat dumbbells flies105.
6. Good mornings (standing) 55.
Total:131 lifts
3 day (Wednesday)
1. Deadlift 50% 41,60% 41,70% 32,80% 33, 85% 23 (29)
2. Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,85% 12,80% 22.75% 32, 70%
51,65% 71,60% 91,55% 111, 50% 131 (86)
3. Flat dumbbells flies105.
4. Deadlift from boxes 65% 51,75% 52,85% 44.(31)
5. Squats Scissors 5+55.
6. Abs 103.
Total: 146 lifts
5 day (Friday)
1. Bench press 50% 51,60% 41,70% 32,80% 36 (33)
2. Squat 50% 51,60% 41,70% 32,80% 32, 85% 23,80% 33 (36)
3. Bench press 50% 51,60% 52,70% 55.(40)
4. Flat dumbbells flies105.
5. Good mornings (seating) 55.
Total: 109 lifts
Total in a week: 386 lifts
4 WEEK
1 day (Monday)
1. Squat 50% 51,60% 41,70% 32,80% 32, 85% 22,90% 12 (27)
2. Bench press 50% 51,60% 41,70% 32,80% 32, 85% 22,80% 32 (31)
3. Flat dumbbells flies 105.
4. Dips 85.
5. Squat 55% 41,65% 41,75% 35 (23)
6. Good mornings (standing) 55.
Total: 81 lifts

3 day (Wednesday)
1. Deadlift till knees 50% 31, 60% 32, 70% 32, 75% 24(23)
2. Bench press 50% 51, 60% 51, 70% 42, 75% 32, 80% 32, 75% 41, 70% 51, 65% 61, 60%
71, 55% 81, 50% 91 (65)
3. Deadlift 50% 41, 60% 41, 70% 32, 80% 36 (32)
4. Flat dumbbells flies105.
5. Squats Scissors 5+55.
6. Abs 103.
Total: 120 lifts
5 day (Friday)
1. Squat 50% 51,60% 41,70% 32,80% 37 (36)
2. Bench press 50% 51,60% 41,70% 32,80% 26 (27)
3. Flat dumbbells flies105.
4. Dips 85.
5. Good mornings (seating) 55.
Total: 63 lifts
Total in a week: 264 lifts
Total in a month: 1296 lifts

Sono alla ricerca di pareri.

Dopo un anno di proficuo allenamento in stile west side ho deciso di passare a qualcosa di diverso, di
radicalmente diverso.
Lo Sheiko.
Quindi dopo profondi studi su quel poco che il buon russo ha messo in giro sono approdato a questa
scheda che ho deciso di adottare dalla prossima settimana.
Sheiko Plan for 1RM of 200/150/200
* Week 1
o Monday
1. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x2 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 3x6 (120# = 45 + 37.5x2)
2. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x5 (160# = 45 + 57.5x2)
3. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 5x1 (90# = 45 + 22.5x2), 70% 5x5 (105# = 45 +
30x2)
4. Flat dumbbells flies 10x5
5. Squat 55% 5x1 (110# = 45 + 32.5x2), 65% 4x1 (130# = 45 + 42.5x2), 75% 3x5 (150# = 45 +
52.5x2)
6. Good mornings 5x5 (standing)
o Wednesday
1. Deadlift 50% 4x1 (100# = 45 + 27.5x2), 60% 4x2 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x5 (160# = 45 + 57.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 5x1 (90# = 45 + 22.5x2), 70% 4x2 (105# = 45 +
30x2), 75% 3x2 (112.5# = 45 + 33.75x2), 80% 2x2 (120# = 45 + 37.5x2), 85% 1x2 (127.5# = 45 +
41.25x2), 80% 2x2 (120# = 45 + 37.5x2), 75% 3x2 (112.5# = 45 + 33.75x2), 70% 4x1 (105# = 45 +

30x2), 65% 6x1 (97.5# = 45 + 26.25x2), 60% 8x1 (90# = 45 + 22.5x2), 55% 10x1 (82.5# = 45 +
18.75x2), 50% 12x1 (75# = 45 + 15x2)
3. Flat dumbbells flies 10x5
4. Deadlift from boxes 60% 5x1 (120# = 45 + 37.5x2), 70% 4x2 (140# = 45 + 47.5x2), 80% 3x3
(160# = 45 + 57.5x2), 90% 2x4 (180# = 45 + 67.5x2)
5. Lunges 5x5
6. Abs 10x3
o Friday
1. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x2 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x5 (160# = 45 + 57.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x2 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 2x6 (120# = 45 + 37.5x2)
3. Dips 6x5
4. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 5x2 (120# = 45 + 37.5x2), 70% 4x4 (140# = 45 +
47.5x2)
5. French press 10x5
6. Good mornings (seated) 5x5
* Week 2
o Monday
1. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x2 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 2x2 (160# = 45 + 57.5x2), 90% 1x3 (180# = 45 + 67.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x1 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 2x6 (120# = 45 + 37.5x2)
3. Flat dumbbells flies 10x5
4. Push ups 10x5
5. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 2x4 (160# = 45 + 57.5x2)
6. Good mornings 5x5
o Wednesday
1. Deadlift till knees 50% 4x1 (100# = 45 + 27.5x2), 60% 4x2 (120# = 45 + 37.5x2), 70% 3x2 (140#
= 45 + 47.5x2), 75% 3x4 (150# = 45 + 52.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 5x1 (90# = 45 + 22.5x2), 70% 4x2 (105# = 45 +
30x2), 75% 3x2 (112.5# = 45 + 33.75x2), 80% 2x2 (120# = 45 + 37.5x2), 75% 3x2 (112.5# = 45 +
33.75x2), 70% 5x2 (105# = 45 + 30x2), 60% 7x1 (90# = 45 + 22.5x2), 50% 9x1 (75# = 45 + 15x2)
3. Flat dumbbells flies 10x5
4. Deadlift 50% 4x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x5 (160# = 45 + 57.5x2)
5. Lunges 5x5
o Friday
1. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x2 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 2x5 (120# = 45 + 37.5x2)
2. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 5x2 (120# = 45 + 37.5x2), 70% 5x5 (140# = 45 +
47.5x2)
3. Bench Press 55% 4x1 (82.5# = 45 + 18.75x2), 65% 3x1 (97.5# = 45 + 26.25x2), 75% 2x5 (112.5#
= 45 + 33.75x2)
4. Dips 8x5
5. Leg presses 6x5
6. Good mornings (seated) 5x5
* Week 3
o Monday
1. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x2 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x5 (160# = 45 + 57.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x1 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 3x5 (120# = 45 + 37.5x2)
3. Squat 50% 6x1 (100# = 45 + 27.5x2), 60% 6x1 (120# = 45 + 37.5x2), 65% 6x4 (130# = 45 +
42.5x2)
4. Bench Press 55% 5x1 (82.5# = 45 + 18.75x2), 65% 5x2 (97.5# = 45 + 26.25x2), 75% 4x4 (112.5#

= 45 + 33.75x2)
5. Flat dumbbells flies 10x5
6. Good mornings (standing) 5x5
o Wednesday
1. Deadlift 50% 4x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x3 (160# = 45 + 57.5x2), 85% 2x3 (170# = 45 + 62.5x2)
2. Bench Press 50% 6x1 (75# = 45 + 15x2), 60% 5x1 (90# = 45 + 22.5x2), 70% 4x2 (105# = 45 +
30x2), 75% 3x2 (112.5# = 45 + 33.75x2), 80% 2x2 (120# = 45 + 37.5x2), 85% 1x2 (127.5# = 45 +
41.25x2), 80% 2x2 (120# = 45 + 37.5x2), 75% 3x2 (112.5# = 45 + 33.75x2), 70% 5x1 (105# = 45 +
30x2), 65% 7x1 (97.5# = 45 + 26.25x2), 60% 9x1 (90# = 45 + 22.5x2), 55% 11x1 (82.5# = 45 +
18.75x2), 50% 13x1 (75# = 45 + 15x2)
3. Flat dumbbells flies 10x5
4. Deadlift from boxes 65% 5x1 (130# = 45 + 42.5x2), 75% 5x2 (150# = 45 + 52.5x2), 85% 4x4
(170# = 45 + 62.5x2)
5. Lunges 5x5
6. Abs 10x3
o Friday
1. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x1 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 3x6 (120# = 45 + 37.5x2)
2. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x2 (160# = 45 + 57.5x2), 85% 2x3 (170# = 45 + 62.5x2), 80% 3x3 (160# = 45 +
57.5x2)
3. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 5x2 (90# = 45 + 22.5x2), 70% 5x5 (105# = 45 +
30x2)
4. Flat dumbbells flies 10x5
5. Good mornings (standing) 5x5
* Week 4
o Monday
1. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x2 (160# = 45 + 57.5x2), 85% 2x2 (170# = 45 + 62.5x2), 90% 1x2 (180# = 45 +
67.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x1 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 3x2 (120# = 45 + 37.5x2), 85% 2x2 (127.5# = 45 + 41.25x2), 80% 3x2 (120# = 45 +
37.5x2)
3. Flat dumbbells flies 10x5
4. Dips 8x5
5. Squat 55% 4x1 (110# = 45 + 32.5x2), 65% 4x1 (130# = 45 + 42.5x2), 75% 3x5 (150# = 45 +
52.5x2)
6. Good mornings (standing) 5x5
o Wednesday
1. Deadlift till knees 50% 3x1 (100# = 45 + 27.5x2), 60% 3x2 (120# = 45 + 37.5x2), 70% 3x2 (140#
= 45 + 47.5x2), 75% 2x4 (150# = 45 + 52.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 5x1 (90# = 45 + 22.5x2), 70% 4x2 (105# = 45 +
30x2), 75% 3x2 (112.5# = 45 + 33.75x2), 80% 3x2 (120# = 45 + 37.5x2), 75% 4x1 (112.5# = 45 +
33.75x2), 70% 5x1 (105# = 45 + 30x2), 65% 6x1 (97.5# = 45 + 26.25x2), 60% 7x1 (90# = 45 +
22.5x2), 55% 8x1 (82.5# = 45 + 18.75x2), 50% 9x1 (75# = 45 + 15x2)
3. Deadlift 50% 4x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x6 (160# = 45 + 57.5x2)
4. Flat dumbbells flies 10x5
5. Lunges 5x5
6. Abs 10x3
o Friday
1. Squat 50% 5x1 (100# = 45 + 27.5x2), 60% 4x1 (120# = 45 + 37.5x2), 70% 3x2 (140# = 45 +
47.5x2), 80% 3x7 (160# = 45 + 57.5x2)
2. Bench Press 50% 5x1 (75# = 45 + 15x2), 60% 4x1 (90# = 45 + 22.5x2), 70% 3x2 (105# = 45 +
30x2), 80% 2x6 (120# = 45 + 37.5x2)
3. Flat dumbbells flies 10x5

4. Dips 8x5
5. Good mornings (seated) 5x5
Pareri costruttivi od alternative?