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Andre518
10-29-2008, 12:11 AM
Tonight I got 365lbs for one with perfect form and with great explosion. I think i could have gotten 370-375 but made the mistake of jumping right into 385lbs. 385lbs really took a lot out of me. But none the less I still feel good. I just came off a 4 week Sheiko bench workout and two days before I started I benched 315lbs barely for one so I think 50lbs in a month is progress. My partner went from 375lbs to 415lbs. Next week we start a Sheiko full body program hope to see more great results.

MattBag
10-29-2008, 01:14 AM
Nice bro I'm not familiar with Sheiko lifting I'm gonna have to check that out.

NASAKYCHAIRMAN
10-29-2008, 07:00 AM
Great job!

Andre518
10-29-2008, 07:05 AM
Nice bro I'm not familiar with Sheiko lifting I'm gonna have to check that out.

This is the routine I just finished. Started basing percentages off of 315lbs, week two moved up to 350lb percentage, and week three add 20lbs to each bench. I based squats off of 400lbs.

Monthly training plan 1
For bench press
Basis period (preparative time).

1 week

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
4.Flat Dumbbell Flies 8Х5.
5.Incline Sit-Ups 8Х5. Total: 92 lifts

Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
2.Leg Extension 10Х5.
3.Bench press locality (Lockaut) 3Х6.
4.Parallel Bar Dips 6Х5.
5.Tricep pressdown (with straght bar) 8Х5.
6.Hyperextensions 8Х4. Total: 49 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
4.Pec Dec Flies 8Х5.
5.Latisimus dorsi. 8Х5.
6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts

Satuday
1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.
4.Tricep pressdown (with straght bar) 10Х5.
5.Goodmorning 6Х5. Total for the week: 213 lifts

2 week

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Press 6Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5.
6.Incline Sit-Ups 10Х5 Total: 49 lifts




Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
65% 5Х1, 55% 7Х1 (53)
2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
3.Bench press locality (Lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
5.Hyperextensions 8Х4. Total: 83 lifts

Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 70 lifts

Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press locality (Lockaut) 2Х5.
3.Standig Barbell Curl 8Х4. бицепсы
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week: 238 lifts.

3 week

Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Leg Extension 10Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 47 lifts

Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
2.Barbell Lunges 5+5Х5.
3.Bench press locality 3Х5.
4.Latisimus dorsi. 8Х5.
5.Hyperextensions 6Х4. Total: 52 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4. 8Х5.
5.Incline Sit-Ups 10Х4. Total: 39 lifts

Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
2.Bench press locality 2Х6.
3.Parallel Bar Dips 4Х6.
4.Latisimus dorsi. 8Х5. Total: 00 lifts
Total for the week:138 lifts.

4 week

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 10Х5.
5.Hyperextensions 8Х5. Total: 86 lifts

Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
2.Bench press locality 2Х5.
3.Pec Dec Flies 8Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts


Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
2.Leg Extension 8Х5.
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 8Х5.
5.Seated Goodmornings 5Х5. Total: 60 lifts


Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 10Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
Total for the week: 260 lifts.
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