How do they do it?

[Deleted]

As far as I can tell the majority of forum participants agree that the Sheiko templates don't necessarily cater for shirted bench as much as the other lifts, I think even Boris has agreed to this statement. So my question is how is it that the champion lifters (excluding us of course ;D ) build big sub totals using sheiko?

[benburgess]

Jan 11, 2010 21:32:51 GMT -5 @jonniesfw said:

As far as I can tell the majority of forum participants agree that the Sheiko templates don't necessarily cater for shirted bench as much as the other lifts, I think even Boris has agreed to this statement. So my question is how is it that the champion lifters (excluding us of course ;D ) build big sub totals using sheiko?

If you find out let me know, im a terrible shirt bencher.

SP, Joel DB and XjowelX who all post here have good shirt benches so maybe they'll chime in.

[Deleted]

I'm not a very good bencher but my bench has improved on Sheiko. In a meet in May I benched 347 and in Nov I bench 369 so I have been improving. My problem is being 6'2 @ 198. It seems like most of the other guys in my weight are much shorter. I think the more advanced you are the the more creative you'll need to be. I would think using the assistance work to address your weak areas would be the way to approach you bench training. My weak area it about 8" off my chest so I tend to lean toward floor pressess & board work.

[joeldibattista]

I've seen a lot of Wade Hooper's training and he not a bad shirted bencher.

Looking at someone like Belyaev's training, it's not clear when he uses a shirt, but he's a great bencher too - 295 @ 100.

I follow the Sheiko plans to the letter, but SP has trouble touching, so generally needs to work at a higher %age.

[Deleted]

in Belyavev trainng only 1 time is indicated to use bench shirt (in biggy characters) but i'm, sure they use other % beacuse with shirt everythings change.
Contrary to you Jonny, i think it is a great way to higher your bench. More fast, higher SP, = higher result with shirt. Tuch with it, and than it's not so important to use shirt every week.

[Deleted]

For me, i put my shirt on friday...im doing a 4 weeks meso cycle with some kind of max effort shirted...80% is too low for me to progress with my competition shirt (Super Katana) that gives me around 110 to 135 lbs of carryover...So, i decided to do Raw bench on monday & on wednesday ..On the friday i like to do 3 or 2 or 1 board presses ... dependently of your sticking point...so, the raw bench allow no problem with the speed off chest & youll be more confortable to manage heavy weight in your hands when it will be the time to make a PR at meet...Don't abuse of board presses...just use it correctly...

BTW; shirted bench is all about how to touch & manage a heavy weight with a tweaked shirt...your technique must be very very perfect...its easy to talk about training of the bench press but i think its also very important to talk about the technique with a shirted bench...The majority of the Easters benches with the elbow slightly out with the same groove of a Raw Bench...The new generation Of Bench shirt likes katanas or Super Katana are very similar to the double ply bench shirt when they are tweaked...i think that if you want to be able to touch a big weight with that kind of shirt, you must tuck your elbow in very hard & pulling the bar in the spot that you want to...

Just Check some video of Mark Bell of Team Super Training. It Works very good for me...

[spsfw]

I don't want to start some kind of debate about benchers and technique, but the risk with modeling technique on Bell is that it won't pass in an IPF comp. Thats fine if you don't lift IPF, but if you do you'll need to touch at least 5-6" higher and keep the head on the bench. A key with establishing a proper legal touch is lever lengths- this will be a big factor determining what technique will be optimal.
As far as Sheiko templates go- there are templates out there with higher % sessions. If you look around you'll probably find something that suits the specific needs.
Sheiko also makes the point that lifters need to work out what works for them- the key is to use the templates as the guide, because thats where the science lies. With that as a starting point you can make adjustments. Dave is the person in the best position to know what type of adjustments will work.

[Deleted]

you hit a very good point SP... that is not a ipf legal bench...i know that the sheiko training is directly lied with science but till now...i did not get any positive result on my shirted bench with 6 different sheiko cycle routine but I get very nice result on my Raw Bench...So, i decided to tweak the bench training to fit properly with the pripelin chart on a 4 weeks wave with higer %'s...some kind of a max effort with less %'s...i recently got a 45 lbs PR...may be its crap but i got positive results...

[benburgess]

Jan 17, 2010 11:25:43 GMT -5 @xjowelx said:

So, i decided to tweak the bench training to fit properly with the pripelin chart on a 4 weeks wave with higer %'s...some kind of a max effort with less %'s...i recently got a 45 lbs PR...may be its crap but i got positive results...

No Joel, that is NOT crap! Damn i would sell my right nut for a 45 lb bench PR!

Could you go into a bit more detail about the sets/reps/%'s and movements on the 4 wk wave?

Thanks.