Sheiko for PL Comp Prep

[Bando]

I’m looking at this for the next few weeks for comp training, I’m concerned with all the flyes as they bother my shoulders. It's reps x sets. Thoughts?

Comp cycle

Week 3 July 22

Monday

Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5

Wednesday

Deadlift to knees
55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench
55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies
5x10
Deadlift off pins
60% 3x2, 70% 2x1, 80% 2x4
Lunges
5x5

Friday

Bench
55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies
5x10
Squat
55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings
5x5
Week 4 July 29

Monday

Squat
55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench
55% 2x2, 65% 2x2, 80% 3x4
Flies
5x10
Good mornings
5x5
Wednesday
Bench
55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift
50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies
5x10
Lunges
5x5
Friday
Squat
55% 2x3, 65% 2x1, 80% 2x2
Bench
55% 3x1, 65% 1x1, 70% 2x1
Flies
5x10
Good mornings
5x5

Week 5 August 5

Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday – Meet
 

[FLEX]

I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...

[Getsum]

Swap out the flies with dips, CGBP or something else that doesn't aggravate your shoulder, I'm really starting to like floor presses as accessory work.

I actually like that program but I'm not sure if I could handle benching 3 times a week, 2 times a week is already challenging.

[Bando]

Swap out the flies with dips, CGBP or something else that doesn't aggravate your shoulder, I'm really starting to like floor presses as accessory work.

I actually like that program but I'm not sure if I could handle benching 3 times a week, 2 times a week is already challenging.

dips also bother my shoulders, I'm a pretty strong CGBP'er, my triceps are fine. I think of flyes as more of a delt/shoulder tie in lift, so maybe DB Pullovers or Pec Deck instead of flyes? And do lunges really help squats/deads?

[TMonkey]

I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...

lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?

[FLEX]

how is your recovery from that?  no shoulder issues with 3x a week?

Just doing it this week, then resting a week, then the following week, then resting a week, then kicking ass in the comp.

After the comp I am ditching bench for a while.

My gym has DBs to 150.

I'm going to conquer those next.

[Greg]

I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...

lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?

My 5x5 has bench 3 times a week and there are times i'm not fully recovered but for the most part it's a non issue.

[Bando]

I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...

lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?

My 5x5 has bench 3 times a week and there are times i'm not fully recovered but for the most part it's a non issue.

Madcow right?

[TMonkey]

when i was benching 2x a week i was making pretty good progress but it was tough and i think it may be why i just got another shot in my shoulder today

[Bando]

when i was benching 2x a week i was making pretty good progress but it was tough and i think it may be why i just got another shot in my shoulder today

early in my training days I read a shoulder saver thread on bb.com and followed the advice given there. Saved me a lot of BS over the years.