Sheiko Comp Prep Reduced Volume 13wk Cycle - Mround To 2

condition week RAW EQUIP
Monday sets reps % Paul squat 227.5 squat 280

1 bench press 1 5 50% 70 bench 137.5 bench 185
2 4 60% 82.5 dead 250 dead 272.5
3 3 70% 97.5 SSB Squat 200
Overhead Press 90
2 squat 1 5 50% 115

2 4 60% 137.5
3 3 70% 160
4 flat dumbell flies 3 10

5 Good mornings 3 5
Wednesday sets reps %

1 deadlift 1 5 50% 125
2 4 60% 150
3 3 70% 175
2 incline bench press 3 4

3 Dips 3 8
5 lunges 3 5
Friday sets reps %

1 bench press 1 5 50% 70
2 4 60% 82.5
3 3 70% 97.5
2 flat dumbells flies 3 10

3 squat 1 5 50% 115
2 4 60% 137.5
3 3 70% 160
4 dips 3 8
5 Glute Ham Raise 3 5
week 1
Monday sets reps %
1 3 60% 82.5
2 3 70% 97.5
3 3 75% 102.5
2 squat 1 5 50% 115

1 5 60% 137.5
4 5 70% 160
3 Press 1 4 55% 50
1 4 65% 57.5
4 4 70% 62.5

5 good mornings 5 5

1 deadlift 1 4 50% 125
1 4 60% 150
2 3 70% 175
3 3 75% 187.5

1 4 65% 90
4 4 70% 97.5
3 dips 3 8
4 Rack Deadlift 1 3 50% 137.5

2 3 60% 162.5
2 3 70% 190
3 3 80% 217.5
5 lunges 5 5
Friday sets reps %

1 4 60% 82.5
1 4 70% 97.5
1 3 75% 102.5
2 2 80% 110
1 1 85% 117.5
2 2 80% 110
1 3 75% 102.5
1 5 65% 90
1 5 55% 75
3 squat 1 3 50% 115

1 3 60% 137.5
2 3 70% 160
4 3 75% 170
4 dips 3 8
week 2
Monday sets reps %
1 squat 1 4 50% 115
1 4 60% 137.5
1 3 70% 160
Wraps 1 3 70% 195

Wraps and Straps down 4 2 80% 225

1 4 60% 82.5
1 4 70% 97.5
2 3 75% 102.5
2 2 80% 110
1 1 85% 117.5
1 2 80% 110
1 4 75% 102.5
1 5 70% 97.5
1 5 60% 82.5
1 6 55% 75

4 dips 3 8
5 SSB Squat 1 3 55% 110

1 3 65% 130
3 3 75% 150

1 deadlift to knees 1 4 50% 125
1 4 60% 150
3 4 70% 175

1 5 65% 90
3 4 70% 97.5

4 deadlift 1 4 50% 125
1 4 60% 150
1 3 70% 175
1 3 75% 187.5
4 3 80% 200
5 lunges 5 5
Friday sets reps %

1 squat 1 4 50% 115
1 4 60% 137.5
1 3 70% 160
4 3 75% 170
2 bench press 1 3 60% 82.5

1 3 70% 97.5
1 3 80% 110
bench shirt 1 3 75% 140

4 2 80% 147.5

4 dips 3 8
5 SSB Squat 1 3 55% 110
1 3 65% 130
3 2 75% 150

week 3
Monday sets reps %
1 squat 1 4 50% 115
1 4 60% 137.5
1 3 70% 160
Wraps and suit 2 3 75% 210

straps down 4 2 80% 225

1 4 60% 82.5
2 3 70% 97.5
3 3 80% 110
3 SSB Squat 1 4 50% 100

1 4 60% 120
4 4 70% 140

1 4 60% 150
1 3 70% 175
3 3 75% 187.5

1 4 60% 82.5
2 4 70% 97.5
2 3 75% 102.5
2 2 80% 110
2 1 85% 117.5
2 2 80% 110
2 3 75% 102.5
1 4 70% 97.5
1 6 65% 90
1 6 55% 75
flat dumbell flies 5 10

1 3 70% 190
1 3 75% 205
4 3 80% 217.5
5 lunges 5 5
6 abs 3 10
Friday sets reps %

1 bench press 1 3 60% 82.5
1 3 70% 97.5
1 3 80% 110
Bench Shirt 1 3 75% 140

3 3 80% 147.5
3 squat 1 4 50% 115

1 4 60% 137.5
1 3 70% 160
4 3 75% 170
4 Press 1 4 55% 50
1 4 65% 57.5
4 4 75% 67.5

week 4
Monday sets reps %
1 squat 1 4 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 75% 210

Wraps and Suit 1 3 80% 225
Wraps and straps up 2 2 85% 237.5

1 4 60% 82.5
4 4 70% 97.5

4 dips 5 8
5 SSB Squat 1 3 50% 100

1 3 60% 120
1 3 70% 140
3 2 80% 160

1 3 60% 82.5
1 3 70% 97.5
2 3 80% 110
3 2 85% 117.5
2 deadlift 1 3 50% 125

1 3 60% 150
1 2 70% 175
Deadlift suit 1 2 75% 205

2 2 80% 217.5
2 2 85% 232.5
3 Press 1 4 55% 50
1 4 65% 57.5
4 4 75% 67.5

5 lunges 5 5
Friday sets reps %

1 squat 1 4 50% 115
1 3 60% 137.5
2 3 70% 160
4 3 80% 182.5
2 bench press 1 3 60% 82.5

1 3 70% 97.5
1 3 80% 110

4 3 80% 147.5

4 dips 3 8
week 5
Monday sets reps %
1 5 60% 82.5
1 4 70% 97.5
2 3 75% 102.5
2 2 80% 110
1 1 85% 117.5
2 2 80% 110
2 3 75% 102.5
1 5 65% 90
1 7 55% 75

2 squat 1 4 50% 115
1 4 60% 137.5
Wraps 1 4 60% 167.5

Wraps 4 4 70% 195
3 Press 1 4 55% 50
1 4 65% 57.5
4 4 75% 67.5

5 good mornings 5 5 40%

1 deadlift 1 4 50% 125
2 3 60% 150
1 3 70% 175
deadlift suit 4 2 75% 205

1 4 65% 90
4 4 75% 102 5
102.5
3 dips 3 8
2 4 60% 162.5
1 3 70% 190
4 3 80% 217.5
5 lunges 5 5
Friday sets reps %

1 bench press 1 3 60% 82.5
1 3 70% 97.5
1 3 80% 110

4 3 80% 147.5
3 squat 1 3 50% 115

1 3 60% 137.5
1 3 70% 160
3 3 75% 170
4 dips 3 8
week 6
Monday sets reps %
1 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 70% 195

Wraps & straps down 4 2 80% 225

1 5 60% 82.5
1 4 70% 97.5
3 3 75% 102.5
2 2 80% 110
2 1 85% 117.5
2 2 80% 110
1 4 75% 102.5
1 5 70% 97.5
1 6 60% 82.5
1 7 50% 70

4 dips 3 8
5 SSB Squat 1 3 55% 110

1 3 65% 130
3 3 75% 150

1 4 60% 150
3 4 70% 175

1 4 65% 90
4 4 75% 102.5

4 deadlift 1 3 50% 125
1 3 60% 150
1 3 70% 175
5 lunges 5 5
Friday sets reps %

1 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
3 3 75% 170

1 3 60% 82.5
1 3 70% 97.5
1 3 80% 110
bench shirt 1 3 80% 147.5

4 2 85% 157.5

4 dips 3 8
5 SSB Squat 1 3 55% 110
1 3 65% 130
3 2 75% 150
week 7
Monday sets reps %
1 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 70% 195

Wraps and straps down 3 3 80% 225

1 3 60% 82.5
2 3 70% 97.5
4 3 80% 110

4 dips 3 8
5 SSB Squat 1 3 50% 100
1 3 60% 120
4 3 70% 140

1 4 60% 150
2 3 70% 175
4 3 75% 187.5

1 5 60% 82.5
2 4 70% 97.5
2 3 75% 102.5
2 2 80% 110
2 1 85% 117.5
2 2 80% 110
2 3 75% 102.5
1 4 70% 97 5
97.5
1 6 65% 90
1 7 55% 75

1 3 70% 190
1 3 78% 210
4 3 84% 230
5 lunges 5 5
6 abs 3 10
Friday sets reps %

1 3 60% 82.5
1 3 70% 97.5
1 3 80% 110

4 3 85% 157.5
2 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
4 3 75% 170
3 Press 1 5 55% 50
2 5 65% 57.5
4 5 75% 67.5

week 8
Monday sets reps %
1 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 73% 205

Wraps & Straps down 2 3 83% 232.5
Straps up 3 2 88% 247.5

1 4 60% 82.5
4 4 70% 97.5

4 dips 3 8
5 SSB Squat 1 3 50% 100
1 3 60% 120
1 3 70% 140
4 2 80% 160

1 4 60% 82.5
2 3 70% 97.5
2 3 80% 110
3 2 85% 117.5
2 deadlift 1 4 50% 125

1 4 60% 150
1 3 70% 175

2 2 83% 225
3 2 88% 240

1 4 65% 90
4 4 75% 102.5

5 lunges 5 5
Friday sets reps %

1 squat 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
4 3 80% 182.5

1 3 60% 82.5
1 3 70% 97.5
1 3 80% 110

1 2 85% 157.5
4 2 90% 167.5
4 dips 3 8
Monday sets reps %
squats 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
3 2 75% 170
bench press 1 3 50% 70

1 3 60% 82.5
1 3 70% 97.5
3 2 75% 102.5
Wednesday (skills eval)

squats 1 3 50% 115
1 3 60% 137.5
1 2 65% 147.5
Wraps 1 2 70% 195

Wraps and Straps up 1 1 90% 252.5
Wraps and Straps up 1 1 95% 265

1 3 60% 82.5
1 2 70% 97.5
1 1 80% 110
bench shirt - 1 board 1 1 80% 147.5

bench shirt - 1 board 1 1 85% 157.5
bench shirt - touch 1 1 90% 167.5
bench shirt - paused 1 1 95% 175
deadlift 1 3 50% 125

1 2 60% 150
1 2 70% 175
deadlift suit 1 1 80% 217.5

Friday
squats 1 3 50% 115
2 3 60% 137.5
2 3 70% 160
4 2 75% 170

2 3 65% 90
6 3 75% 102.5

good mornings 5 5
week 10
Monday sets reps %
1 squats 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 70% 160

Wraps 3 2 80% 182.5

1 3 60% 82.5
2 3 70% 97.5
4 3 80% 110
4 SSB Squat 1 3 55% 110

1 3 65% 130
3 3 75% 150

2 2 60% 150
2 2 65% 162.5
3 1 70% 175

1 3 60% 82.5
2 3 70% 97.5
2 3 80% 110
3 2 85% 117.5
3 flat
flat dumbell flies
flies 5 10
4 deadlift 1 3 50% 125
1 3 60% 150
1 3 70% 175
deadlift suit 4 2 80% 217.5
Friday sets reps %

1 3 60% 82.5
1 3 70% 97.5

1 2 90% 167.5
5 2 95% 175
2 squats 1 3 50% 115

1 3 60% 137.5
2 3 70% 160
4 3 80% 182.5
3 Press 1 4 50% 45
1 4 60% 55
4 4 70% 62.5
week 11
Monday sets reps %
1 squats 1 3 50% 115
1 3 60% 137.5
1 3 70% 160
Wraps 1 3 70% 195


1 3 60% 82.5
2 3 70% 97.5
4 2 75% 102.5

1 3 60% 82.5
2 3 70% 97.5
5 2 80% 110

2 deadlift 1 3 50% 125
2 3 60% 150
1 3 70% 175
1 3 75% 187.5
5 good mornings 4 5
Friday sets reps %

1 squats 1 3 50% 115
2 3 60% 137.5
2 2 70% 160
3 2 75% 170

1 3 60% 82.5
1 3 70% 97.5


Week 12
Monday sets reps %
2 3 60% 82.5
2 2 70% 97.5
4 1 75% 102.5
2 deadlift 1 3 50% 125

2 2 60% 150
4 2 70% 175

1 squats 1 3 50% 115
2 3 60% 137.5
3 2 70% 160

2 3 60% 82.5
3 2 70% 97.5
Off- thurs and fri
Saturday meet sets reps %

1 Squat 1 2 50% 115
1 2 60% 137.5
1 2 70% 160
squat suit 1 2 70% 195

1 1 80% 225
opener 1 1 93% 260
1 1 101% 282.5
1 1 104% 290
2 Bench 1 3 50% 70
1 2 60% 82.5
1 2 70% 97.5
1 2 80% 110

1 1 90% 167.5
opener 1 1 95% 175
1 1 101% 187.5
1 1 104% 192.5
3 Deadlift 1 2 50% 125
1 1 60% 150
1 1 70% 175

1 1 85% 232.5
opener 1 1 95% 260
1 1 98% 267.5
1 1 102% 277.5 760

Sheiko Comp Prep Reduced Volume 13wk Cycle - Mround To 2

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Sheiko Comp Prep Reduced Volume 13wk Cycle - Mround To 2

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condition week RAW EQUIP

Monday sets reps % Paul squat 227.5 squat 280

2 squat 1 5 50% 115

4 flat dumbell flies 3 10

Wednesday sets reps %

2 incline bench press 3 4

Friday sets reps %

2 flat dumbells flies 3 10

2 squat 1 5 50% 115

4 flat dumbell flies 3 10

Wednesday sets reps %

2 bench press 1 4 55% 75

4 Rack Deadlift 1 3 50% 137.5

Friday sets reps %

3 squat 1 3 50% 115

Wraps 1 3 70% 195

2 bench press 1 5 50% 70

3 flat dumbell flies 3 10

5 SSB Squat 1 3 55% 110

Wednesday sets reps %

2 bench press 1 4 55% 75

3 flat dumbell flies 5 10

Friday sets reps %

2 bench press 1 3 60% 82.5

bench shirt 1 3 75% 140

3 flat dumbell flies 3 10

6 Glute Ham Raise 5 5

Wraps and suit 2 3 75% 210

2 bench press 1 4 50% 70

3 SSB Squat 1 4 50% 100

Wednesday sets reps %

2 bench press 1 4 50% 70

flat dumbell flies 5 10

Friday sets reps %

Bench Shirt 1 3 75% 140

2 flat dumbell flies 3 10

3 squat 1 4 50% 115

5 Glute Ham Raise 5 5

Wraps 1 3 75% 210

2 bench press 1 4 50% 70

3 flat dumbell flies 5 10

5 SSB Squat 1 3 50% 100

Wednesday sets reps %

2 deadlift 1 3 50% 125

Deadlift suit 1 2 75% 205

4 flat dumbell flies 3 10

Friday sets reps %

2 bench press 1 3 60% 82.5

bench shirt 1 3 75% 140

3 flat dumbell flies 3 10

2 flat dumbells flies 3 10

Wraps 1 4 60% 167.5

4 flat dumbell flies 3 10

Wednesday sets reps %

deadlift suit 4 2 75% 205

2 bench press 1 4 55% 75

Friday sets reps %

bench shirt 1 3 75% 140

3 squat 1 3 50% 115

Wraps 1 3 70% 195

2 bench press 1 6 50% 70

3 flat dumbell flies 3 10