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Monthly Training Plan - 1
In base (preparation) period by coach
Boris Sheiko
(50% 5X1 – where: 50% - percentage of
maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1. Bench press 50% 5Х1, 60% 4Х2, 70%
3Х2, 80% 3Х6 (37)
2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3. Bench
press 50%
5Х1,60% 5Х1,70% 5Х5 (35)
4. Flat
dumbbells “flies” 10Х5.
5. Squat 55% 5Х1,65% 4Х1,75% 3Х5
(24)
5. ”Good
mornings” (standing) 5Х5.
Total:
126 lifts
3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х2,70%
3Х2,80% 3Х5.(33)
2. Bench
press 50%
5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%
1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60%
8Х1,55% 10Х1,50% 12Х1 (80)
3. Flat
dumbbells “flies” 10Х5.
4.
Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4
(30)
5. Squats
“Scissors” 5+5Х5.
6. Abs 10Х3.
Total:
143 lifts
5 day (Friday)
1. Squat 50% 5Х1,60% 4Х2,70%
3Х2,80% 3Х5 (34)
2. Bench
press 50%
5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)
3. Dips 6Х5.
4. Squat 50% 5Х1,60% 5Х2,70% 4Х4
(31)
4. French
press 10Х5.
5. ”Good
mornings” (seating) 5Х5.
Total:
96 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х2,70%
3Х2,80% 2Х2, 90% 1Х3 (26)
2. Bench
press 50%
5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3. Flat
dumbbells “flies”10Х5.
4. Push
ups on the floor with weight (hands wider shoulders) 10Х5.
5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
6. ”Good
mornings” (standing) 5Х5.
Total: 76 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 4Х1,60% 4Х2,70%
3Х2,75% 3Х4(30)
2. Bench
press 50%
5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75%
3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60)
3. Flat
dumbbells “flies”10Х5.
4.
Deadlift 50%
4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)
5. Squats
“Scissors” 5+5Х5.
Total:119 lifts
5 day (Friday)
1. Bench press 50% 5Х1,60% 4Х2,70%
3Х2,80% 2Х5 (29)
2. Squat 50% 5Х1,60% 5Х2,70% 5Х5
(40)
3. Bench
press 55%
4Х1,65% 3Х1,75% 2Х5 (17)
4. Dips 8Х5.
5. Leg
presses
6Х5.
6. ”Good
mornings” (seating) 6Х5.
Total: 86 lifts
Total in a week: 281 lifts
3 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х2,70%
3Х2,80% 3Х5.(34)
2. Bench
press 50%
5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3. Squat 50% 6Х1,60% 6Х1,65% 6Х4
(36)
4. Bench
press 55%
5Х1,65% 5Х2,75% 4Х4 (31)
5. Flat
dumbbells “flies”10Х5.
6. ”Good
mornings” (standing) 5Х5.
Total:131 lifts
3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х1,70%
3Х2,80% 3Х3, 85% 2Х3 (29)
2. Bench
press 50%
6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85%
1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60%
9Х1,55% 11Х1, 50% 13Х1 (86)
3. Flat
dumbbells “flies”10Х5.
4.
Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31)
5. Squats
“Scissors” 5+5Х5.
6. Abs 10Х3.
Total: 146 lifts
5 day (Friday)
1. Bench press 50% 5Х1,60% 4Х1,70%
3Х2,80% 3Х6 (33)
2. Squat 50% 5Х1,60% 4Х1,70%
3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36)
3. Bench
press 50%
5Х1,60% 5Х2,70% 5Х5.(40)
4. Flat
dumbbells “flies”10Х5.
5. ”Good
mornings” (seating) 5Х5.
Total: 109 lifts
Total
in a week: 386 lifts
4 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х1,70%
3Х2,80% 3Х2, 85% 2Х2,90% 1Х2 (27)
2. Bench
press 50%
5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,80%
3Х2 (31)
3. Flat
dumbbells “flies” 10Х5.
4. Dips 8Х5.
5. Squat 55% 4Х1,65% 4Х1,75% 3Х5
(23)
6. ”Good
mornings” (standing) 5Х5.
Total: 81 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4(23)
2. Bench
press 50%
5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1 (65)
3.
Deadlift 50%
4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6 (32)
4. Flat
dumbbells “flies”10Х5.
5. Squats
“Scissors” 5+5Х5.
6. Abs 10Х3.
Total: 120 lifts
5 day (Friday)
1. Squat 50% 5Х1,60% 4Х1,70%
3Х2,80% 3Х7 (36)
2. Bench
press 50%
5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3. Flat
dumbbells “flies”10Х5.
4. Dips 8Х5.
5. ”Good
mornings” (seating) 5Х5.
Total: 63 lifts
Total in a week: 264 lifts
Total
in a month: 1296 lifts
Monthly
volume in lifts (reps) by weekly cycles
|
Excersises
|
1 week
|
2 week
|
3 week
|
4 week
|
Total in a
month
|
|
SQUAT
|
115
|
89
|
106
|
86
|
400
|
|
PRESSES
|
183
|
133
|
220
|
123
|
659
|
|
DEADLIFTS
|
63
|
59
|
60
|
55
|
237
|
|
Total in a week
|
365
|
281
|
386
|
264
|
1296
|
|
GOODMORNINGS
|
50
|
55
|
50
|
50
|
205
|
|
OTHER
|
210
|
245
|
185
|
275
|
915
|
|
Total in a week
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925
|
581
|
621
|
589
|
2416
|
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Number of workouts
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3
|
3
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3
|
3
|
12
|
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