Sheiko Advanced Medium Load | LiftVault.com
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy *full details here* - Thanks, Lift Vault
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ENTER YOUR MAXES
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Sheiko Advanced Medium Load
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Squat
100
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Bench
100
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Deadlift
100
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FAQS
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Q:
How should I use this training program?
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A:If you've never used a Sheiko program before, first get youself acquainted with this style of training by running through the program once as is. After that you can modify it to fit your specific needs.
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Download the spreadsheet in order to edit it.
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Q:
How do I modify the program without messing it up?
Get the official Sheiko mobile app for more.
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A:The most convenient way to make this program fit your specific needs is to make exercise substitutions and preserve the overall structure. Your best bet is to make a substitution that serves a similar purpose.
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Q:
Can I do the double sessions as one long session instead?
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A:You can. But just be aware that doing so will shift the emphasis towards metabolic stress and decrease the emphasis on technique development. If that is what you need to make progress then go for it.
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Q:
Can I run this program with inflated maxes?
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A:Again, you can. If you do hopefully you have good techniqe because higher intensity usually leads to form breakdown. If that happens you'll wind up practicing bad technique with greater frequency and also increase the risk of injury.
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Q:
My gym doesn't have chains. What can I do instead?
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A:Get some. They are an extremely valuable training tool. Check your local hardware store or at least get some bands.
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Q:
How can I do board presses by myself?
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A:Take a plastic water bottle and slide it under your shirt. Lower the bar to the bottle then press it back up.
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Q:
I train equipped. How can I use this program?
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A:There are two ways you can do it: 1) you can use your gear through the whole program. In that case use your equipped maxes above. Warm up without the gear then put it on around 75% or if the Weight can't be moved without gear 2) you can start the training program with your raw maxes and train that way for the first part of the training program. After your skills test switch to equipped maxes and finish the program using gear.
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Q:
Can I have Boris train me personally?
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A:
Boris Sheiko offers online coaching on his website.
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