Sheiko Bench Program
Sheiko Bench Press Only Program Powerlifting
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Sizing Up Sheiko A Review Of Routines 29 30 31 32
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Sheiko bench program. This is because they were designed for specific athletes. I ve trained using sheiko s methods for almost 10 years now. I started off with the templates like most people and got my bench up to 175 180 ish kg at around 76 78kg bw.
Sheiko s popular routine 29 30 31 32 is a 16 week training program split into four 1 month blocks. Sheiko programs are powerlifting programs attributed to boris sheiko renowned russian powerlifting coach. Sheiko actually has you performing the movements with regular frequency.
The boris sheiko program isn t actually a program at all at least it wasn t originally. Most often sheiko programs call for squatting 4x per week over two days bench pressing 4 5x per week over 3 days and deadlifting 2x per week over one day. But taking a step back who is boris sheiko.
Squat deadlift have lagged behind a bit 215 220kg so i m officially a bench bro. Three times per week for the bench twice a week for the squat and once a week for the deadlift. The separate numbered sheiko programs came from boris sheiko s book and were provided there as examples as opposed to recommendations.
Sheiko is actually a program designed explicitly for the purposes of powerlifting. A typical training week under the sheiko program would be. Those bench results i think were my structural limit.
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