Boris Sheiko bench program

[LatissimusDorsi]

I got referred to this bench program by a friend of mine and I think it would suit me well before going into HST although I'm always open to suggestions. Basically it is only four weeks long and works on ur percentage of 1RM through manipuating volume. The program also has squats and deadlifts thrown in.

A little information about myself, I'm 18 years old, 5'11", 200lbs, 20% BF, training for 11 months and have a 275lb squat, 315lb deadlift and a 165lb bench... I've been on 5x5 from the last four months and have put 30lbs on my bench but much more on my deadlift and squat from 5x5. Goals for now is to get my bench a little higher and add more overall lean mass. From my lagging bench I think it could be benificial for me to get my bench number a little higher as it has been lagging behind my other numbers ever since I can remember.

What is the general opinion from looking at the program layout? Worth trying? OPINIONS!

Week 1
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 1x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 2
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 1x2x85%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 3
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 2x2x85%, 1x2x87.5%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 4
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x70%, 2x2x75%, 2x2x87.5%, 2x2x75%, 2x3x70%, 1x5x60%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x70%, 2x2x80%

Friday- Flat bench press
1x5x50%, 3x3x60%, 3x3x70%

[all pro]

I like this set up better:
Week 1
Heavy work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 5, sets 6-7-8 80% x 5, set 7 75% x 5, set 8 65% x 8, set 9 60% x FAILURE

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x6, set 4 65% x 6, sets 5-6-7 70% x 6

Week 2
Heavy work out
set 1 20% x 12, set 2 45% x 8, set 3 65% x 5, set 4 75% x 4, set 5 80% x 4, sets 6-7-8 85% x 4,
set 9 80% x 5, set 10 70% x 8

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x6, set 4 65% x 6, set 5 70% x 5, sets 6-7 75% x 5

Week 3
Heavy work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 4, sets 6-7 90% x 3,
set 8 80% x 5, set 9 60% x FAILURE

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 70% x 4, set 6 75% x 3
set 7-8 80% x 3

Week 4
Heavy work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 4, set 6 85% x 2,
set 7 90 x 2, set 8 95% x 2, 75% x FAILURE

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 4, sets 6-7 85% x 3

Week 5
Heavy work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 3, set 6 80 x 3, set 7 85% x 2

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, sets 5-6 75% x 5

Week 6
Heavy work out
set 1 20% x 12, set 2 45 x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 3, set 6 85% x 2, set 7 90% x 1, set 8 95% x 1, set 9 100% x 1, set 10 105% x 1

Light work out
set 1 20% x 12, set 2 45% x 8, set 3 55% x 6, set 4 65% x 5, set 5 75% x 3, sets 6-7 80% x 2

[John Prophet]

u got a link to that Sheiko program??

I have done the Sheiko beginner program a couple times through

id like to see the link where that is coming from first before I comment though so I can see which one it is

[LatissimusDorsi]

No I don't have the link. I'm not sure if there is one, from what I've seen there is only a few Sheiko programs being put online... this one was given directly to me.

[John Prophet]

there are some sheiko programs here http://www.butenko.org/workout.htm

I used this one last year 2 different times http://www.zyworld.com/powerlifting/sheikotraining1.htm


It is a high volume routine but it isnt high intensity....I think it is founded on solid principles


I am not sure of the one you posted since I dont know where it comes from.....it looks like a peaking routine since I see it has percentages up to 87% etc

I did the first 3 weeks of the one I posted...then I did a deload week where I only benched one moderate bench workout the whole week

then I made up my own little routine for the 5th week where I just did some heavy singles on bench....not maxing, but just good heavy singles to focus my strength gains

then the last week I just did an easy bench on Monday then I came in and benched for a max on Fri night and I had a big gain on bench...40 lbs actually..from 275 to 315


if you are going to do a sheiko or other high vol program you have to do the deload weeks and also you are going to have to sleep good and eat good, lol.....in general the sheiko stuff follows a "3 hard weeks with the 4th week deloaded" pattern


they are good programs though IMO.....maybe not perfect for a relative newb because they are high volume and you could probably make as good of gains on something more basic


btw, on the link I posted the sets and reps are "backwards" because thats the way Russians post them.....so when it says "70% 4x3" it means "70 percent of your max for 3 sets of 4 reps"

[LatissimusDorsi]

Ok. I'm thinking I should go with the program u posted? I'm only looking for a small 'filler' routine between me going off 5x5 and going into HST to get my bench up a little and the routine u posted looks like it could be quite benificial to squats and deadlifts too.

[John Prophet]

you could do something similar to what I did......just do the first 3 weeks of it....then deload on the 4th week or take the 4th week almost all the way off

if you survive the first 3 week of it you will be doing good, lol......honestly it may be too much of a good thing at this point...its a LOT of volume...the Wednesdays are excrutiating because of the deadlifts


or just do a shortened version of it....for instance if you look at it he duplicates one of the lifts a lot.....like on the first day you actually bench then you squat, then you bench AGAIN.....on the second day you deadlift, then bench, then deadlift AGAIN.....maybe if you try it you could just cut out all the "repeat" parts where it does the same lift over


I have trained a long time and I barely made it thru 3 weeks of it, lol....I made good gains but it wasnt easy to stick with it


probably you could cut the work sets in half and it would still be a good workout

[LatissimusDorsi]

Massive help here John. Basically I took the repeats out for squats bench and deadlift and the good mornings as my lower back takes a lot in deadlift alone. Did I take out too much? I think it looks all right but I feel I messed with the original program too much.

WEEK 1
Day 1 (Monday)
1. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2. Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3. Flat dumbbells “flies” 10Х3.

Day 3 (Wednesday)
1. Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2. Incline bench press 4Х6.
3. Dips 5Х5.
4. Squats “Scissors” 5+5Х5.
5. Abs 10Х3.

Day 5 (Friday)
1. Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2. Flat dumbbells “flies”10Х5.
3. Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4. French press 10Х5.

WEEK 2
Day 1 (Monday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3. Flat dumbbells “flies” 10Х5.

Day 3 (Wednesday)
1. Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
2. Flat dumbbells “flies”10Х5.
3. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
4. Squat “scissors” 5+5Х5.

Day 5 (Friday)
1. Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3. Flat dumbbells “flies”10Х5.
4. Triceps 10Х5.

WEEK 3
Day 1 (Monday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3. Flat dumbbells “flies”10Х5.

Day 3 (Wednesday)
1. Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3. Flat dumbbells “flies”10Х5.
4. Squat “Scissors” 5+5Х5.
5. Abs 10Х3.

Day 5 (Friday)
1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2. Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3. Flat dumbbells “flies”10Х5.

WEEK 4
Day 1 (Monday)
1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3. Flat dumbbells “flies”10Х5.
4. Dips 8Х5.

Day 3 (Wednesday)
1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
4. Flat dumbbells “flies”10Х5.
5. Squats “Scissors” 5+5Х5.

Day 5 (Friday)
1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2. Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3. Flat dumbbells “flies”10Х5.
4. Dips 8Х5.
5. Abs 10Х3.

[LatissimusDorsi]

Bump

[John Prophet]

Hey bro

I tell ya man, my best friend just passed away Sunday night and my head is all messed up...so if I post anything weird just ignore it....Im looking at all those numbers and it looks chinese to me, lol

I am not sure how the program will run with the repeats taken out......It might be just fine...and, hehe, on that 1st week friday and 3rd week Wednesday you will find out what "volume" means on chest.....that is what he calls his 'marathon".....it is a big old pyramid

since those "marathons" are still there I am sure it will be plenty of volume for you to make some gains...plus the 3x per week benching will be a lot anyway


I am not sure about the 4th week since I didnt do his 4th week..I deloaded almost totally on the 4th week....

then on the 5th week I did a few singles on Monday, not maxing yet though....the singles might feel heavy since you havent done anything heavy thru the first 3 weeks...work up to a few singles up near your starting max...or maybe just a few slightly ligther doubles

on Wed of the 5th week I did heavy inclines....I have no idea why, lol...though the Russians sort of see inclines as a deload I do believe (since they are lighter, easier on shoulder joint etc)

Saturday i worked up to a couple singles...if I rememeber correctly my starting max was 275....and on this saturday I went up to 280 for 2 singles and they felt pretty easy.......that is sort of how it will be if the volume "delayed training effect" kicks in right....that is why the deload week is vital....without IT you will just be run into the ground

the 6th and final week I did a moderate bench on Monday....like a single with 245 then 3 singles with 255...then basically nothing until I came in that Friday night to test and I ended up with a 315 max...40 lb gain

so I thin the program is great...most people probably wont get a 40 lb gain.....somehow the program hit me just right and I got some good gains


in any case I think you should go for it....see what happens..eat plenty and you will probably gain a few lbs also, from the volume


Let me know, JP

[John Prophet]

btw....my triceps were really sore by the end of that 3rd week ......I did the wrong thing by just starting the program again the week after I maxed 315....or maybe I deloaded another week, I dont remember...either way I shouldnt have ran it back to back.......this is the kind of program you probably should only do twice per year

[John Prophet]

also, read this..it may apply lol http://forum.bodybuilding.com/showthread.php?t=854439

[LatissimusDorsi]

btw....my triceps were really sore by the end of that 3rd week ......I did the wrong thing by just starting the program again the week after I maxed 315....or maybe I deloaded another week, I dont remember...either way I shouldnt have ran it back to back.......this is the kind of program you probably should only do twice per year

LOL. Btw, I added bench and squat repeats again, not deadlifts though. Each workout there are no more than 4-5 exercises which is good. I've added the word version of the updated routine to this post if u want a look, isn't really neccerssary though.

Also week 5 I will test my new max on bench and squat, maybe deadlift too and then I will take a week or two off... hopefully the volume won't kill me before then. Umm, yeah... I think that is all, I will have each workout on my workout log on this site if u want to follow it! I'm coming off 5x5 after this week and will be taking a week off the gym before that though.

[John Prophet]

if you are going to max in week 5 I think I would have you just do one workout in week 4....or two really fairly easy workouts

if you dont deload soem first you wont be too happy when you max, lol


this type of training, because of the volume, will probably constitute "concentrated loading" for you...that means you WONT be recovering fully between workouts......so actually by that 3rd week you might be a little beatup feeling and your actual strength levels could have declined some

the "concentrated loading" sort of puts you in a recovery "hole"....the deload helps bring you out of that hole so that you can rebound up in strength....THAT is when you see your gains

its like a powerlifter getting ready for a meet (or any athlete for that matter)....almost the WORST thing they could do is train balls to the wall that last week.....they end up 'flat' at the meet and then a week after the meet, after taking time off, they are superstrong, lol

now usually his 4th weeks are programmed to be a little deloaded anyway....but since most of us westerners arent used to the volume at all I think we are better off to deload more than he would

I would maybe do his Monday workout on that 4th week....then maybe a light workout on Friday....then come in and test on Monday

if it doesnt go so good you might come back in and test on friday, lol....by then your strength might have rebounded up more


btw, your bench form will be impeccable by the time you finish the first 3 weeks

[LatissimusDorsi]

I could take week 4 off all together if it would be more beneficial, I don't mind. Looks like it will all work together now after this advice. Just imagine week 4 taken out and week 5 testing 1RM's

[OLP]

read below for the best solution!!!!

You bench 165. You are not ready for anything containing or having to do with the words "soviet" or "russian"

/end thread

[John Prophet]

I dotn think id take the week all the way off though....at least go in and do one moderate bench session...also maybe a squat.....because you will probably get squat and dead PRs also

[LatissimusDorsi]

read below for the best solution!!!!

You bench 165. You are not ready for anything containing or having to do with the words "soviet" or "russian"

/end thread

Yes I know exactly the general consensus for this type of situation, but this is only four weeks... it's a very small portion of my whole training year and it's good to try out new things. Plus I've been on 5x5 for the last four months and I've done another 5x5 before that...

I really just want to use the four weeks to get out of my (very very long) plateau but if I gain some more poundage of my bench then that would be an even better result.

[John Prophet]

hehe, I am wondering if you wont be better off taking the repeats back out, lol

with bench 3x per week youd STILL have a ton of volume compared to most other programs

[[10]Zuma]

Sorry for bumping this old thread, but I was taking a look on this program and don't quite get what “Squat Scissors” are.

Lunges or something?

[John Prophet]

Lunges
deadlift till knees is just a deadlift from the floor up to the knees then back down
deadlift from box means a rack dead from the knees up

on a few sheiko programs I have seen "dips" listed as "deeps" lol

[CurltonBench]

holy balls this is a fukin legendary bench routine thread. thanks ancient bb ghosts

[Jax05]

holy balls this is a fukin legendary bench routine thread. thanks ancient bb ghosts

Marty wants his DeLorean back...