Using RTS on a Sheiko Base Program

Using RTS on a Sheiko Base Program
By Mike Tuchscherer

I talk quite a bit about long term planning because in my mind there are so many ways to do it right. As far as training goes, most of us understand that it is both art and science. We’re after producing effects for the athlete and that’s what matters. If you get good effects, then you did it right. If you don’t, then you did it wrong.
There are usually good sets of rules and guidelines to go by when designing an individual training session or even a weekly template. But planning several weeks of training is more ambiguous. It’s difficult for lots of people to understand what’s going on or how to do it themselves.
What I have suggested in the past is to take a Sheiko program and use it as a planning template. The reason is that usually Sheiko programs have good planning structures built in and you can use those to help you if you’re struggling to learn the planning process. It’s just important to note that if you decide to do this program, it’s no longer a Sheiko program. It’s a modification… a hybrid if you will.
I’d love to tell you to expect great gains from this program, but the truth is that we simply don’t know what to expect right now. Usually, lifters on the original Sheiko program #37 (from which this is derived) do experience good results. And adding an RTS overlay should make it even more effective. However, if this program doesn’t address your fundamental needs, then it won’t work for you anyway. And what’s more, the original Sheiko wouldn’t have worked for you either.

Notes on the Fatigue Percents…
Traditionally, RTS uses a load-drop style of fatigue percent. However, due to the nature of the Sheiko programs, this may not be appropriate. I think that it will stay more true to the original intent of the programming is a Rep-Drop style is used.

Who can expect results?
If you use a Rep-Drop fatigue style with this kind of program, it is not as limited as it might appear at first. You should receive a variety of training effects. That said, the program does seem to be geared a little bit toward those lifters who are already good at grinding out weights. But even if you aren’t, chances are you’ll be fine with this program. And given the frequency and volume of work, it would be good for those who respond well to volume programming.
I would not recommend this program for people who have low work capacities. The double sessions and high fatigue levels make the program difficult for even seasoned lifters. So if you know that you can’t handle high workloads, maybe you should pass on this one until you are in a little better shape. The good news is that Fatigue Percents will autoregulate the training volumes, so if you are on the fence as to whether your work capacity is high enough, then it probably is fine.

The Program

Week 1
Monday
Bench- x3 @8, 5% Fatigue
Squat- x5 @8, 5% Fatigue
Bench- x6 @8, 5% Fatigue
Flies- x10 @7-8, 5 sets
Good Mornings- x5 @7-8, 5 sets

Wednesday
Deadlift- x3 @8, 5% Fatigue
Incline Bench- x4 @8, 5% Fatigue
Dips- x5 @7-8, 5 sets
Rack Pulls- x3 @8, 5% Fatigue
Lunges- x5 @7-8, 5 sets
Abs- x10 @8, 5 sets

Friday
Bench- x5 @9, 5% Fatigue
Flies- x10 @7-8, 5 sets
Squats- x3 @8, 5% Fatigue
Tricep Extensions- x10 @7-8, 5 sets
Seated GM’s- x5 @7-8, 5 sets

Week 2
Monday
Squat- x2 @8, 5% Fatigue
Bench- x2 @8, 5% Fatigue
Flies- x10 @7-8, 5 sets
Weighted Pushups- x10 @7-8, 5 sets
Squat- x3 @8, 5% Fatigue
Good Morning- x5 @7-8, 5 sets

Wednesday
Pause Deadlift (knee level)- x4 @8, 5% Fatigue
Bench Press- x4 @8, 5% Fatigue
Flies- x10 @7-8, 5 sets
Deadlift- x3 @8, 5% Fatigue
Lunges- x5 @7-8, 5 sets

Friday
Squat- x3 @8, 7% Fatigue
Bench- x4 @8, 7% Fatigue
Flies- x10 @7-8, 5 sets
DB Extenstions- x10 @7-8, 5 sets
Squat- x2 @7, 3% Fatigue
Seated Good Mornings- x6 @7-8, 5 sets

Week 3
Monday
Squat- x3 @9, 7% Fatigue
Bench- x3 @9, 7% Fatigue
Flies- x10 @7-8, 5 sets
Weighted Pushups- x10 @7-8, 5 sets
Squat- x5 @8, 5%
Good Mornings- x5 @7-8, 5 sets

Wednesday
Pause Deadlift (knee level)- x4 @9, 5% Fatigue
Bench- x4 @9, 5% Fatigue
Flies- x10 @7-8, 5 sets
Rack Pulls- x4 @9, 5% Fatigue
Lunges- x5 @7-8, 5 sets

Friday
Bench- x2 @8, 5% Fatigue
Squat- x4 @9, 7% Fatigue
Bench- x6 @8, 5% Fatigue
Flies- x10 @7-8, 5 sets
Good Morning- x5 @7-8, 5 sets

Week 4
Monday
Squat- x2 @9, 5% Fatigue
Bench- x3 @9, 7% Fatigue
Flies- x10 @7-8, 5 sets
Dips- x8 @7-8, 5 sets
Squat- x2 @8, 3% Fatigue
Good Morning- x5 @7-8, 5 sets

Wednesday
Bench- x2 @9, 5% Fatigue
Deadlift- x2 @9, 5% Fatigue
Bench- x4 @8, 5% Fatigue
Flies- x10 @7-8, 5 sets
Lunges- x5 @7-8, 5 sets

Friday
Squat- x3 @9, 7% Fatigue
Bench- x5 @8, 7% Fatigue
Flies- x10 @7-8, 5 sets
Dips- x7 @7-8, 5 sets
Seated Good Mornings- x5 @7-8, 5 sets
Abs- x10 @7-8, 3 sets

Please keep in mind that this was based off of Sheiko program #37. If you would like to use this to train for a meet, the week after this (week 5) should contain 1-2 sessions of very light work (x3 @7, 0% Fatigue) for the contest lifts with the test itself being on the weekend. That said, #37 is a “Prep Cycle” and is intended to be followed by a “Comp Cycle,” which would be very similar to this with the following adjustments. It would have generally lower repetitions on the main lifts, RPE’s are likely to remain similar, and Fatigue Percents are likely to be reduced slightly. Remember that during week 3 of your Comp Cycle, you will want to do a Skills Eval (x1 @9, 0% Fatigue for each contest lift – all on the same day). Again, upon completion of the Comp Cycle, have an unloading week followed by a contest.

About the Author Mike Tuchscherer is the owner and head coach at RTS. He has been powerlifting since 2001 and since has traveled all over the world for competitions. In 2009, he was the first man from USA powerlifting to win a gold medal at the World Games – the highest possible achievement in powerlifting. He has coached over a dozen competitors at the world championships, a score of national champions, and multiple world record holders.