Benching with Sheiko

[Deleted]

Hi

Please bear with me English is not my native language.

I've been browsing the forum for a few days and it's a real goldmine of useful information.

A few years ago I ran a few 4-week cycles #29 and #30.

For at last couple of years i have been focusing 100 % on my benchpress.
Off-season me training have been a mix of volume programs (Smolov jr., the bench part and Sheiko #29 and #30) but not with any long-term plan.
Approx 12 week out I would chance to training greatly inspired by WSB.

My stats:
Age 27
BW: 100-106kg (-100kg class for important meets)
Raw-max: approx 175kg
Shirt-max: 230kg (BW: 102,5 kg) w. Titan Katana single ply


Now I want to try out Sheiko training for a longer period and with a bit more planing to it.

My plan is as follows (actually i started a week ago):
I will run the benchpart from #30->#31->#32.
My main exercise will be benchpress with chains (+7kg at chest / +30kg at lock-out).

I have a meet in 5 weeks, but it is of little importance, so it will just be another day of training or maybe I'll hit it in between #30 and #31.
Next "real" meet is in late august (in 19 weeks).

Any comments on my plan will be very appreciated.

[benburgess]

Are you planning on doing bench ONLY, or will you do the sq and DL stuff as well?

If you are wanting to go bench only i would do a bench only sheiko routine. There are a few on the forum.

By the way your english seems pretty good to me!

[Deleted]

I will only be doing the bench part of the Sheiko routine.
But I will be doing squats once or twice a week, but only low volume.

Last year in September I did #31 (bench-only) with chains, and it gave me a great start at my intensity phase leading up to the national in December.
So now i thought I would give it at go once more, only with a bit more structure.

I'll try to find the bench-only routines and have a look.

Anyone here doing bench only? What are your experience with Sheiko?

[joeldibattista]

Good lifts - you are quite highly rated.

I have a 14 week bench only CMS plan that I got from the Irbis site if you would like it. PM me your email address.

[Deleted]

Apr 19, 2010 18:44:11 GMT -5 joeldibattista said:

Good lifts - you are quite highly rated.

I have a 14 week bench only CMS plan that I got from the Irbis site if you would like it. PM me your email address.

I would like that very mutch. Thank you.

What kind cykle is it? I mean is it meant as a peaking or prep or something else?

[joeldibattista]

It is a full cycle - prep through to peaking for a test/comp.

[Deleted]

I would really like to see it and most certainly give it a try.

It'll fit perfect for my meet in august. When I finish my #30, I'll be one week out form a minor meet, and after that i have 15 week untill next meet.