Sheiko

[0ni]

Dips are a great addition, as are incline or db bench.

Yeah, I also do dips 2-3x per week.

not sure if anyone else answered but Boris S. said they pause the first rep of all sets

Thanks guys
I do dips as well, but usually only a few sets of 5 with my body weight getting a very deep stretch. I'll increase the volume in a few weeks I think. I recently just increased all my pressing volume, doing more of a BB type volume with a few heavy sets so probably shouldn't release all my nukes at once

Thanks for the pausing info as well m8

 

[direpl]

Not sure if someone has asked this, had a flick through the thread and couldn't see it.

I'm going to start sheiko next week, I was wondering which one would be the best option to primarily bring up my squat and dl?

Sent from my HTC Desire HD A9191 using Tapatalk 2

 

[strong enough?]

37.

29 has more of a deadlift focus, but I reckon 37 is an easier intro than 29 if you've never done this kind of training before.

In any event, my deadlift went up the same as my squat doing 37.

 

[Rugby88]

I find the squat and the dead go up fairly even with either 29 or 37 - it is the bench where you see the biggest difference.

 

[Bench Polkov]

I never found much difference between 29 and 37 myself. It was 30 and 31 where the bench pyramids started going crazy that I got my best gains.

 

[lkt004]

I'll be doing 30 and 31 in breifs, am i mad?

 

[Bench Polkov]

Nope.

How are you applying equipment to percentages?

 

[lkt004]

Not sure, will probably just use my straps down max?

 

[Bench Polkov]

No I meant when are you putting briefs on? Every session? Just weight after 75%? Etc?

 

[lkt004]

oh. yeah probably. any tips?

 

[Bench Polkov]

I reckon if you just have one set add them at 75%, if you have a looser pair and a tighter pair you can add the tighter pair at 85%.

 

[jzpowahz]

sorry if this has been covered in the last 17 pages but I was just looking over the templates after El Freako was talking about bench gains on #30. When have people used 30 and 31? They look quite interesting with a bit more higher intensity stuff but still a lot of volume.

I've only run 37 and 32 in the past but am quite used to high volume training. Thanks guys

 

[strong enough?]

I haven't run 30 or 31, but if you want higher intensity bench what you can do is replace the bench component in 37 with gime 1, which is the first 4 weeks of CMS bench specialisation program. It's much harder but still very doable.

 

[jzpowahz]

Thanks mate. Just to double check are you talking about this one?

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%

In the spreadsheet I have with all the programs I haven't got any bench only ones.

 

[strong enough?]

nope. That one above is piss easy. This one...

1 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 75% 3Õ5 (30)
2.Squat 40% 6Õ1, 50% 6Õ1, 60% 6Õ4 (36)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ5.
5.Incline Sit-Ups 8Õ5. Total: 92 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2, 80% 2Õ2,
75% 3Õ2, 70% 4Õ1, 60% 5Õ1, 50% 6Õ1. (49)
2.Leg Extension 10Õ5.
3.Bench press locality (Lockaut) 3Õ6.
4.Parallel Bar Dips 6Õ5.
5.Tricep pressdown (with straght bar) 8Õ5.
6.Hyperextensions 8Õ4. Total: 49 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ4 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 4Õ2, 65% 3Õ5 (27)
4.Pec Dec Flies 8Õ5.
5.Latisimus dorsi. 8Õ5.
6.Incline Sit-Ups 10Õ5. Ïðåññ Total: 72 lifts


2 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Press 6Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ5 (24)
4.Flat Dumbbell Flies 8Õ5.
5.Latisimus dorsi. 10Õ5.
6.Incline Sit-Ups 10Õ5 Total: 49 lifts




Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ2,
65% 5Õ1, 55% 7Õ1 (53)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4ï (30)
3.Bench press locality (Lockaut) 3Õ5.
4.Tricep pressdown (with straght bar) 10Õ5. Òðèöåïñû íà áëîêå
5.Hyperextensions 8Õ4. Total: 83 lifts

Friday
1.Bench Press 50% 5ðÕ1ï, 60% 4ðÕ1ï, 70% 3ðÕ2ï, 80% 3ðÕ5ï (30)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press * 35% 8ðÕ2ï, 45% 6ðÕ4ï (40) Æèì ë¸æà øèðîêèì õâàòîì
4.Latisimus dorsi. 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ4. Total: 70 lifts

Total for the week: 238 lifts.

3 week

Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Leg Extension 10Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 3Õ4 (24)
4.Pec Dec Flies 10Õ5.
5.Triceps 10Õ5.
6.Incline Sit-Ups 10Õ4. Total: 47 lifts

Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ1, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ1,
70% 4Õ1, 60% 6Õ1, 50% 8Õ1 (52)
2.Barbell Lunges 5+5Õ5.
3.Bench press locality 3Õ5.
4.Latisimus dorsi. 8Õ5.
5.Hyperextensions 6Õ4. Total: 52 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Flat Dumbbell Flies 8Õ5.
3.Leg Press 5Õ5.
4. 8Õ5.
5.Incline Sit-Ups 10Õ4. Total: 39 lifts


4 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5. (30)
2.Squat 50% 5Õ1, 60% 5Õ1, 70% 4Õ4. (26)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 10Õ5.
5.Hyperextensions 8Õ5. Total: 86 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ2, 75% 4Õ2,
80% 3Õ2, 85% 2Õ2, 80% 3Õ2, 75% 4Õ1,
70% 6Õ1, 60% 8Õ1, 50% 10Õ1 (72)
2.Bench press locality 2Õ5.
3.Pec Dec Flies 8Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups Ïðåññ 12Õ4. Total: 72 lifts


Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Extension 8Õ5.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 8Õ5.
5.Seated Goodmornings 5Õ5. Total: 60 lifts


This is actually a 4 day a week program, but I have deleted the Saturday, which is a lighter bench day plus further accessories. IMO the 4th day is not necessary or beneficial unless you are a higher level bencher. It's taxing enough with 3 days.

Combine with squat and deadlift from 37 and substitute/combine accessory exercises as appropriate for your needs.

 

[jzpowahz]

You da man! Thanks

 

[strong enough?]

No problem. It might be easier to use this newer version, which Boris Sheiko himself posted on his official website. Unlike some of the other templates, this is one he wrote.

Part 1 | Sheiko

A lof people do pin presses instead of board press. I was doing this with the pins set at chest level with long pauses. You can adjust depending on where your weakness is.

 

[DREADLIFT]

No I meant when are you putting briefs on? Every session? Just weight after 75%? Etc?

Same question for using knee wraps, say you use x amount of weight in wraps as your training max, at what percentages do you use them in a sheiko program? 80-90%?

 

[Bench Polkov]

Same question for using knee wraps, say you use x amount of weight in wraps as your training max, at what percentages do you use them in a sheiko program? 80-90%?

Use them from 70-75% onwards, that's the general rule about equipment in sheiko. Start loose or with old wraps and increase tightness as you get closer to 90-95%. Eg. 95%-100% you would use full comp tightness.

Same goes for shirts and suits. Start with an old or loosely jacked shirt or suit with straps down and then add tighter shirts, or jack more, and go straps up, straps plus knee sleeves, etc as you increase percentages.

 

[Bench Polkov]

You da man! Thanks

Google "sheikoallprograms" for an .xl template of the CMS cycle. Its written for an equipped lifter with chains and shirt added but if you just make all the bench max inputs your raw max it will work fine. I have a raw version I can email you if you want as well.