Boris Sheiko in Powerlifting USA?!

[Deleted]

So I decide to come home on my lunch hour today and grab the mail, I got the new issue of Powerlifting USA. Not my favorite mag, but good bathroom reading. However, as I flip pages, I see a picture of Boris himself on page 12... WTF? Yep, Boris, Fetisov and Lukyanov did an article on bench press technique for this month's issue. And as one would expect, it breaks the BP down into such detail that even the most anal of us will be happy. Guess my subscription just validated itself.

[Deleted]

well, i cant wait for my copy to arrive then. tell me, basically what did he say in it?

[Deleted]

After three pages of extremely detailed info regarding bench press technique and scientific observation/testing of the various phases of the bench press, the final conclusions were (note: this is just a quick snapshot of the summary):

1) Lifters experiencing difficulty 10-15 cm off the chest should include benching with maximum speed with weights 40, 50 and 55 percent from their top lift to develop explosive motions capacity.

2) For lifters having problems in the second half of the lift, include the following exercises in the training plan:
a) bench press with chains
b) bench press with bands
c) bench press with boards of different height.

[deathevocation]

That magazine has the potential to be much more. I don't care for page upon page of meet results (though happy to read about very high level meets), there should be more training articles and elite lifter interviews. How about that doctor advertising in there catering to the juice users? Haha.

[Deleted]

Couldn't agree with your assessment more deathevocation. The steroid doctor is something else, I just shook my head at his interview: "Yeah, we'll get you set up with anabolics and bill it to your insurance as a therapeutic need." Wow. Some more training articles from other methodologies would be nice too. I respect Louie's stuff, but I'd like to see contributions from some other schools of thought too. Although lately it seems to be a bit better, we had the article about Big Iron's system, we had the periodization interview with Frey (which I thought was very good) and now Sheiko. I'll take what I can get.

[deathevocation]

I've stopped buying it though read it at the Borders I go to. It costs $14 - $15 here (I'm in Australia). I must have missed the issue with Big Iron, would be interesting to read that. To be honest, I don't really read the Westside articles and there was a time when Westside was the only training articles that the magazine carried!

[Deleted]

Jan 14, 2010 21:41:00 GMT -5 deathevocation said:

I've stopped buying it though read it at the Borders I go to. It costs $14 - $15 here (I'm in Australia). I must have missed the issue with Big Iron, would be interesting to read that. To be honest, I don't really read the Westside articles and there was a time when Westside was the only training articles that the magazine carried!

this is big iron site [http://www.bigirongym.com/v/48/], down the right hand side, under published articles the top one is the recent squat article in plusa mag.

if you subscribe [as i do] it is way less than 14 - 15 bucks.

mark roskell

[benburgess]

Has anyone else read this then? I have been fortunate enough that a kind person sent me a copy...

[michael]

Yeah. Confused about the use of a speed day with current sheiko blocks.

[Deleted]

I didn't take it as a speed day, rather speed work incorporated within the normal training template. My first thought was the speed work could be done as part of the second bench session on days you press twice. Or maybe as the first 4-6 sets of the main/first bench session as you work your way up toward the main work sets. Such as 40%, 40% 45%, 50%, 55%, then your normal 70%-85%. Just speculation. Ben would probably have some interesting thoughts on it.

[joeldibattista]

Firstly, the article is written by three chaps, so I'm wondering who's input the speed work was? I have never seen 40% benches in a Sheiko routine, but things change.

If you were to do them, I'm sure they would be as part of a second bench as athos has mentioned.

[benburgess]

Agree wit Joel entirely regarding where and how you would program DE work.

Important to note i think that the article relates to equipped benching primarily. You can tell this by looking at the velocity/displacement graphs.

I were disappointed in the article. Either its not translated that well, the authors had to justify their experiment to whoever paid their grant, or Uncle Boris is just a bit of a rambler. That entire 1st page can be more or less summed up in one phrase - "the technical aspect of the bench is as important as the strength aspect and you must improve both"...

The one thing that is of interest I think is the bit about the ‘dead zone’ I think he calls it – the bit where velocity and displacement slow right down. He says that the lower down (in the stroke, i.e. closer to the chest) the dead zone is, the less likely you are to complete the lift.

Ok. That makes sense.

But then he also goes on to say that slower the bar velocity off the chest, the lower the dead zone is. Again, common sense really, but it does highlight the importance of bar speed off the chest. He’s saying if you’re fast, and you get the bar high enough, even if you hit a real hard spot, you’re likely to get through it.

Anyone see owt else of value in there?