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Sheiko

Its probably been asked a thousand times, but whats the best way to break up a sheiko session for the time poor?
Squat morning and bench at night?
 
Yep, or on consecutive days. You can also split it up as squat/bench in the morning and second squat or second bench in the night, or split it up by having the bench offset one day forwards, so you do the squats and deads on m/w/f and the bench on t/t/s.

None of them is inherently superior as far as I know.
 
I do first exercise AM then the next two PM
Squatting in the AM sucks so I try to just bang through the entire session in the PM on Monday's lol
 
strong enough? said:
14 week bench specialisation program: http://sheiko-program.ru/training-programs/examples-of-programs/benchpress-program

An older and more difficult (higher volume) version of this program is found United Strength forum. Gimme 1, 2 and 3 are written up there. unitedstrength.boards.net
Click to expand...

The older one I mentioned is an equipped version of gime 1, 2, and 3, converted to .xl. There might be a link to it somewhere on United Strength also. And join up and say hi.
 
BorrisSheiko Bench Program -

Week 1
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 1x2x80%, 2x2x75%, 2x3x65%,1x5x60%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 2
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 1x2x85%, 2x2x80%,2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 3
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 2x2x85%, 1x2x87.5%,2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 4
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x70%, 2x2x75%, 2x2x87.5%, 2x2x75%, 2x3x70%, 1x5x60%,1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x70%, 2x2x80%

Friday- Flat bench press
1x5x50%, 3x3x60%, 3x3x70%
 
El Freako said:
The newest one is on the sheiko website, the older one is on an .xl titled "sheikoallprograms" which can be found online pretty easily.
Click to expand...

strong enough? said:
14 week bench specialisation program: http://sheiko-program.ru/training-programs/examples-of-programs/benchpress-program

An older and more difficult (higher volume) version of this program is found United Strength forum. Gimme 1, 2 and 3 are written up there. unitedstrength.boards.net
Click to expand...

Thanks guys, could I run the first 4 weeks of the bench program and then re test max then start again?
 
Felixflex said:
Thanks guys, could I run the first 4 weeks of the bench program and then re test max then start again?
Click to expand...

You could but 4 weeks won't push you under nearly as much as the full program. The first 4 weeks is designed to be the foundation for the 2nd 4, which is higher intensity pushing up into the 90% range.
 
Felixflex said:
Thanks guys, could I run the first 4 weeks of the bench program and then re test max then start again?
Click to expand...

No, running a 4 week sheiko then testing is pretty redundant. They're designed to be run together to build up adequate fatigue and allow for adequate supercompensation.
 
After hearing about how the Russians actually train, I've gradually reduced my breaks down to 2 minutes. For the light sets they basically load and lift.

My conditioning was shit so it took a while to adjust to this but it makes training sessions much shorter.
 
strong enough? said:
After hearing about how the Russians actually train, I've gradually reduced my breaks down to 2 minutes. For the light sets they basically load and lift.

My conditioning was shit so it took a while to adjust to this but it makes training sessions much shorter.
Click to expand...

Yeah I pump through the light stuff but some heavy doubles and triples murder me.
 
started the bench program and loving it :)

I see from week 5 onwards it has bench with chains does the total % include the chains so 70% 4x5 is that 50% plates 20% chains or all chains?
 
Felixflex said:
started the bench program and loving it :)

I see from week 5 onwards it has bench with chains does the total % include the chains so 70% 4x5 is that 50% plates 20% chains or all chains?
Click to expand...

Boris says that the chains should only add to 10kg or so. But only use chains if you think they're necessary for you. It works just as well with just straight weight.
 
El Freako said:
Boris says that the chains should only add to 10kg or so. But only use chains if you think they're necessary for you. It works just as well with just straight weight.
Click to expand...

But is 70% bench plus chains, 70% plus 10kg in chains or 70% including 10kg in chains? I'd be keen to know the answer to that too.
 
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