Sheiko er et træningsprogram lidt i stil med HST træning. Her skifter du imellm nogle fastlagte træningsprogrammer, og løfter nogle bestemte % af dit max løft. Alt sammen for at at gøre dig stærkere i maxløft.
For at se alle Sheiko programmerne, gå til denne hjemmeside:
elitefts.com – sheiko program
Men for at vise hvad det går ud på, viser jeg startprogrammet her:
Week 1
Monday
Bench
50% 5×1, 60% 4×2, 70% 3×2, 75% 3×5
Squat
50% 5×1, 60% 5×2, 70% 5×5
Bench
50% 5×1, 60% 5×1, 70% 4×4
Flies
10×5
Good mornings
5×5
Wednesday
Deadlift to knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 3×4
Incline bench
6×4
Dips
5×5
Deadlift from pins
55% 4×1, 65% 4×1, 75% 4×2, 85% 3×4
Lunges
5×5
abs
10×3
Friday
Bench
50% 5×1, 60% 5×1, 70% 4×1, 75% 3×2, 80% 2×2,
75% 3×2, 70% 4×1, 60% 6×1, 50% 8×1
Flies
10×5
Squat
50% 5×1, 60% 4×1, 70% 3×2, 75% 3×5
Good mornings
5×5
Week 2
Monday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5
Bench
50% 5×1, 60% 4×1, 70% 2×2, 80% 3×5
Flies
10×5
Pushups
10×5
Front squat
45% 3×2, 55% 3×2, 60% 2×4
Good mornings
5×5
Wednesday
Deadlift to knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 2×4
Bench
50% 6×1, 60% 6×2, 65% 6×4
Flies
10×5
Deadlift from pins
55% 4×1, 65% 4×1, 75% 4×2, 80% 4×4
Lunges
5×5
Friday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5
Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×2,
75% 3×1, 65% 5×1, 55% 7×1
Flies
10×5
Squats
50% 5×1, 60% 5×2, 70% 4×4
Good mornings
5×5
Week 3
Monday
Squat
55% 5×1, 65% 4×1, 75% 3×2, 85% 2×4
Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Flies
10×5
Pushups
10×5
Squats
50% 3×1, 60% 3×1, 70% 3×1, 80% 3×4
Good mornings
5×5
Wednesday
Deadlift off box
50% 3×2, 60% 3×2, 65% 3×4
Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×3, 85% 2×2, 80% 3×2
Flies
10×5
Deadlift from pins
60% 4×1, 70% 4×2, 80% 3×2, 90% 2×3
Lunges
5×5
Friday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×7
Flies
10×5
Military press
4×5
Good mornings
5×5
Week 4
Monday
Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×5
Bench
55% 5×1, 65% 5×1, 75% 4×5
Flies
10×5
Dips
8×5
Front squats
40% 5×2, 50% 4×2, 60% 3×3
Good mornings
5×5
Wednesday
Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×2, 85% 2×3
Deadlift
50% 3×1, 60% 3×1, 70% 3×2, 80% 3×2, 85% 2×3, 80% 2×3
Bench
50% 5×1, 60% 5×1, 70% 5×4
Flies
10×5
Friday
Squats
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6
Bench
50% 6×1, 60% 5×1, 70% 4×2, 80% 3×2, 85% 2×2
80% 3×2, 70% 4×1, 60% 6×1, 50% 8×1
Flies
10×5
Dips
8×5
Good mornings
5×5
Abs
10×3
