Sheiko - Bench only

Users viewing topic: & 1 Guest

Carl		Sheiko - Bench only	10-11-2008 @ 17:20
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	would this work?? is there a specific bench only one, or do you just do the bench stuff from a regular sheiko cycle? anyone done this?

just_t		...	10-11-2008 @ 17:56
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	ur not allowed to do sheiko carl

just_t		...	10-11-2008 @ 18:01
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	ask me and ill send you my 2 beginner programs that brad sent me! just do the bench pressing and structure ur squats and deads how u like. Thats what i will be doing after comp i think

Rick		...	10-11-2008 @ 20:45
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	What, is the bench routine you're using at the moment not working for you?

PhilKlidaras		...	10-11-2008 @ 22:20
Cut him some slack, he is an american Member 311, 1751 posts	there is a bench only programme, but it is meant for a candidate for master of sport, KMS, or whatever the old Russian classification is for guys who were natiaonal level and above...i will have a root around for it and type that f**ker up...... alternatively go onto ELITE and find Eric Talment's page and he often gives out the email addy of his coach and i am sure they could put some stuff together for you

Carl		...	10-11-2008 @ 22:45
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	Rick said: What, is the bench routine you're using at the moment not working for you? if i do the same routine twice it looses its effectiveness, do you not feel the same? thats would be good phil

Carl		...	10-11-2008 @ 22:47
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	thats twice in a row i might add, and they are only 4 week wonders anyway arent they?


Tannhauser		...	10-11-2008 @ 23:42
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260 652.5 kgs @ 100kgs UnEq	Carl said: thats twice in a row i might add, and they are only 4 week wonders anyway arent they? Carl, I used a 'beginner' Sheiko for four weeks and made some progress on bench. Then the second time around on Sheiko, I made no progress on bench at all . I found the poundages a bit light on both cycles and was constantly adjusting them upwards. I don't see why you shouldn't just extract the bench portion from a programme. It's nothing magical, just repeating the same movement with moderate weights for loads of sets and 2-3 times a week.

PhilKlidaras		...	11-11-2008 @ 00:21
Cut him some slack, he is an american Member 311, 1751 posts	http://www.elitefts.com/sheiko/plan_gime1.htm this is the base part of the plan, where you work with a lot of volume, but not necessarily the highest intensity weights, this looks bit different from the programme i have in that it is about 5% lighter than the one in the link above, but with that sort of volume, is that a bad thing?? so play it by ear on that part the peaking phase looks like this: Comp week1 Mon ex 2. 50%x3 60%x3 70%3x2 80%x3x6, this percentage of 1rm and then reps followed by sets. The ex 2 bit means the position of the exercise in the day's routine, so in this case ex 2. means exercise 2, you'd prolly be doing something like leg press or something for about 30-40 total work reps beforehand and some sort of aux work after but not much tues ex 1. inc press x3x5 Wed ex1. 50%x3 60%x3 70%x3x2 80%x2x3 85%x1x3 fri ex1 50%x3 60%x3 70%x3x2 80%x3x5 ex3 55%4 65%x4 75%x4x4 sat rest COMP WEEK 2 mon ex 1 55%x3 65%x3 75%x3x2 85%x2x4 ex 3 50%x3 60%x3 70%x3 80%x3x6 tue behind neck press x4x5 wed ex 1 50%x3 60%x3 70%x3x2 80%x2x8 fri ex 1 50%x3 60%x3 70%x3x2 80%x2x2 85%x2x3 80%x2x2 sat ex 1 55%x3 65%x3x2 75%x2x4 comp week 3 mon ex 2 50%x3 60%x3 70%x3x2 75%x2x4 tue rest wed ex 1 50%x3 60%x3 70%x2x2 80%x1x2 90%x1 95-100%x1x2-3 fri ex 1 50%x3 60%x3 70%x3x2 80%x2x5 sat ex 1 55%x3 65%x3x2 75%x3x4 COMP week 4 mon ex 2 50%x3 60%x3 70%x3x2 80%x2x3 90%x1x2 80%x2x2 tue rest wed ex 2 55%x3 65%x3x2 75%x3x2 85%x2x3 80%x3x2 fri ex 2 50%x3 60%x3 70%x3x2 80%x3x5 sat ex 1 55%x3 65%x3x2 75%x2x5 COMP week 5 mon ex 2 50%x3 60%x3 70%x3x2 80%x2x4 tue rest wed ex 1 50%x3 60%x3 70%x2x2 80%x1x3 fri ex 1 50%x3 60%x3 70%x3x2 75%x2x4 sat rest Comp week 6 mon ex 1 50%x3 60%x3 70%x2x2 75%x1x2 tue rest wed ex 1 50%x3 60%x3x2 70%x1x3 thurs rest fri rest sat COMP that the thing....suggests doing leg presses a fair bit in stead of squats, but there should be no reason not to add in as your shoulders see fit :-) add in lat work as needed by you, this is something you should know ahead of time whether you need to do it or not...also, i have read that some DB flys are of use, not as a developing exercise but more as a therapeutic exercise to stretch the pecs after that much benching, maybe 5 sets of 10 reps LIGHT and if you wanna sub in exercises, sub in ones that are of similar developmental nature eg military press for PBN not lateral raises etc hth, phil

Carl		...	11-11-2008 @ 08:14
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	cheers guys, i will do it for 4 weeks and see how things develop

marc		...	11-11-2008 @ 10:50
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275 670.0 kgs @ 103kgs UnEq	bye bye shoulders

IainKendrick		...	11-11-2008 @ 10:51
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	marc said: bye bye shoulders Hello 'sexy boogie hips'

marc		...	11-11-2008 @ 10:54
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275 670.0 kgs @ 103kgs UnEq	IainKendrick said: marc said: bye bye shoulders Hello 'sexy boogie hips' f**king grebos lol

aaron_lohan		...	11-11-2008 @ 14:10
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210 682.5 kgs @ 83kgs Eq	Tannhauser said: Carl said: thats twice in a row i might add, and they are only 4 week wonders anyway arent they? Carl, I used a 'beginner' Sheiko for four weeks and made some progress on bench. Then the second time around on Sheiko, I made no progress on bench at all . I found the poundages a bit light on both cycles and was constantly adjusting them upwards. In my opinion this is the biggest mistake- taking a program then changing it, the percentages are set that way for a reason, you change the program and its effectiveness will reduce. The weights may feel light for a reason.

IainKendrick		...	11-11-2008 @ 14:13
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	aaron_lohan said: Tannhauser said: Carl said: thats twice in a row i might add, and they are only 4 week wonders anyway arent they? Carl, I used a 'beginner' Sheiko for four weeks and made some progress on bench. Then the second time around on Sheiko, I made no progress on bench at all . I found the poundages a bit light on both cycles and was constantly adjusting them upwards. In my opinion this is the biggest mistake- taking a program then changing it, the percentages are set that way for a reason, you change the program and its effectiveness will reduce. The weights may feel light for a reason. Tannerhauser seems to have done well the way he has done it, but in general I'd agree with Aaron. Do it verbatum the 1st time and see how it goes. Is this meant to be a bench only cycle, ie taking it easyish on the squats and deadlifts?

1 2 3

You are here: Home → Forum → Training & Training Videos → Sheiko - Bench only

RETURN TO TOP