From my last competition. I gained 10-15kg from my last sheiko training cycle, Russian training works! Weighed in at 158lbs. Hoping for 200lbs before I turn 20!!
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Thread: 180 bench (female, video!)
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- Join Date: Feb 2008
- Location: Gold Coast, QLD, Australia
- Posts: 6,257
- Rep Power: 4464
No the volume is much higher. Depending on which sheiko programme you're doing, you may do up to 20 sets of an exercise/workout. You normally either bench, squat or deadlift twice per session (e.g. one day is bench/squat/bench, next is deadlift/bench/deadlift, next is squat/bench/squat, etc.). The sheiko routine I did had me benching 4 day/week, with two sessions/day. Accessory work is actually written into sheiko, too.
400/230/445@165lbs
182.5/105/202/5@75kg
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08-15-2013, 08:22 AM #13
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