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Bench press program straight from Sheiko

Comments

  • #2
    Thud
    Registered Users, Registered Users 2 Posts: 2,645 ✭✭✭Thud


    work interweb blocked it, what's the gist of it?


  • #3
    Dave 101
    Registered Users, Registered Users 2 Posts: 470 ✭✭Dave 101


    Thud wrote: »
    work interweb blocked it, what's the gist of it?

    A sh*t load of benching, 4 x week shoulders are aching just reading it


  • #4
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    Sheiko....sounds like the patriarch of an Arab family in Darndale.


  • #5
    COH
    Registered Users, Registered Users 2 Posts: 7,282 ✭✭✭COH


    That looks like a helluvalotta fun.... would love to give it a blast if I continue my squat/deadlift sabatical.


  • #6
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    I'm also tempted to give it a whirl. See if I can get can my bench moving in some direction.


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  • #7
    COH
    Registered Users, Registered Users 2 Posts: 7,282 ✭✭✭COH


    14 weeks of benching.... some committment


  • #8
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ...just remember like most Sheiko programs, the setsxreps are invereted.


  • #9
    COH
    Registered Users, Registered Users 2 Posts: 7,282 ✭✭✭COH


    Hanley wrote: »
    ...just remember like most Sheiko programs, the setsxreps are invereted.

    My hungover brain quantified your post as inverted russian sex reps.


  • #10
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    If I benched with that much volume 4 times a week for 14 weeks I could let my cat choose the sets x reps and I'd get stronger.

    The mysteries of Sheiko are very similar to the mysteries of Smolov, do LOADS!

    Once you start at a weight that allows some breathing room in the early workouts, cycle the volume per session and add weight weekly...


    BAM!


    Congrats on the gainzzz comrade.


  • #11
    COH
    Registered Users, Registered Users 2 Posts: 7,282 ✭✭✭COH


    Are you an Englishman? If so then Sheiko has the program for you...

    http://sheiko-program.ru/training-programs/examples-of-programs/program-for-an-eglishman


    Best name for a program ever?


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  • #12
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Lads, an alternative exercise to the 'Bench Press on board' please and thank ya?


  • #13
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    Lads, an alternative exercise to the 'Bench Press on board' please and thank ya?

    Floor press


  • #14
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    Floor press

    Perrrrfic - thanks H!


  • #15
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    Perrrrfic - thanks H!

    I would say make sure you have a spot for it on heavier weights :)


  • #16
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Alf Veedersane wrote: »
    I would say make sure you have a spot for it on heavier weights :)

    Why? Have you looked at the program?


  • #17
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Alf Veedersane wrote: »
    I would say make sure you have a spot for it on heavier weights :)

    Spotters gimme the willies... had an 'uninvited spot' mid-set followed by a "ye coulda done five more a them!" today...


  • #18
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    Hanley wrote: »
    Why? Have you looked at the program?

    I must admit I did not. Not in the context of a floor press anyway.


  • #19
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Alf Veedersane wrote: »
    I must admit I did not. Not in the context of a floor press anyway.

    If he fails any of the reps on it he deserves to be pinned.

    ...not that you can even be pinned under a floor press.


  • #20
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    Hanley wrote: »
    If he fails any of the reps on it he deserves to be pinned.

    ...not that you can even be pinned under a floor press.

    It's not an exercise I've seen done that often to be honest. I did see someone get pinned on it in the pre-Raw days. To be fair, that was out of stupidity now I think of it.


  • #21
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Alf Veedersane wrote: »
    It's not an exercise I've seen done that often to be honest. I did see someone get pinned on it in the pre-Raw days. To be fair, that was out of stupidity now I think of it.

    If you're floor pressing less then sixty kilo's you deserve to be stapled for f*cking around


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  • #22
    Mellor
    Registered Users, Registered Users 2 Posts: 39,615 ✭✭✭✭Mellor


    Alf Veedersane wrote: »
    It's not an exercise I've seen done that often to be honest. I did see someone get pinned on it in the pre-Raw days. To be fair, that was out of stupidity now I think of it.
    When you fail a rep on floor press, the plates rest on the ground keeping the bar 8 or 9 inch high. You won't be pinned unless you're huge.


  • #23
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    Mellor wrote: »
    When you fail a rep on floor press, the plates rest on the ground keeping the bar 8 or 9 inch high. You won't be pinned unless you're huge.

    Of course. If the plates on the bar had a radius of 8 or 9 inches. A bar with a couple of 10kg plates on either end might be a different story though.


  • #24
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Mellor wrote: »
    When you fail a rep on floor press, the plates rest on the ground keeping the bar 8 or 9 inch high. You won't be pinned unless you're huge.

    I better be careful so... cos I... am... HU-IGE!!


  • #25
    Mellor
    Registered Users, Registered Users 2 Posts: 39,615 ✭✭✭✭Mellor


    Alf Veedersane wrote: »
    Of course. If the plates on the bar had a radius of 8 or 9 inches. A bar with a couple of 10kg plates on either end might be a different story though.

    If somebody's is lifting 40kg it's probably a bit soon to be worrying about floor presses. And If they have multiple 10kg plates each side then they deserve to be pinned for being stupid.


  • #26
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,657 ✭✭✭✭Alf Veedersane


    Mellor wrote: »
    If somebody's is lifting 40kg it's probably a bit soon to be worrying about floor presses. And If they have multiple 10kg plates each side then they deserve to be pinned for being stupid.

    :) There was a lot of stupidity involved. But the reason he'd had so many 10s on the bar was because there weren't too many 20s knocking around in there even on a quiet day.


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