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Thread: Just ended week 4 of Sheiko Plan Gime 1 For Bench Press

  1. #1
    Addicted 2 Lifting Andre518's Avatar
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    Just ended week 4 of Sheiko Plan Gime 1 For Bench Press

    Last night was the last night of my four week workout. Before I started this program I just benched 315lbs once a few days before for the 1st time so I based my percentages on 315lbs but by the end of week one I felt I could go up so I changed my percentages on the basis of 350lbs. I made good gains and by the end of week two I got 345lbs for one. At the end of week three I started adding 20lbs to all my benches and that is where I stayed until last night. I plan to take a few days off let things really recover and I will be going into the gym Tuesday and my goal is 365lbs for a max. I did attempt this weight once during my third week it came off the rack nice, came down nice, started to go but then it just felt like a brick wall on my chest and I could not push it. So we will see what happens on Tueday. I would be really happy to put 50lbs on my bench in four weeks. Here is the program I followed. I basised my squat percentages 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.

  2. #2
    Addicted 2 Lifting Andre518's Avatar
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    Tonight I attempt 365lbs on my bench.

  3. #3
    Addicted 2 Lifting Andre518's Avatar
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    I got 365lbs with great form and good explosion. I tried 385lbs because of how good I felt but it was to much. It came down nice and started to go up but quickly stopped. I think 370-375lbs could have been done. But in a months time from 315lbs to 365lbs Im content for tonight.

  4. #4
    Supplement Junkie MattBag's Avatar
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    Dude you flat benched 3 times a week? and inclined on saturdays I'm really surprised this method of training worked.
    MAX BENCH:275lbs. (11/2008)
    MAX SQUAT machine:420lbs. (4/2005)
    MAX SQUAT free weight: 385lbsx2. (1/2009)
    MAX DEAD LIFT hex bar: 465lbs. (1/2006)
    MAX DEAD LIFT straight bar: 455. (10/2009)
    total: 1115
    CURRENT WEIGHT:240. (10/2009)
    HEIGHT: 6'2

    The best way to get big is to eat big, lift big and LIVE BIG.

  5. #5
    Addicted 2 Lifting Andre518's Avatar
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    Yeah by the last week I was really sick of benching. But I swear in the end it really did work. The lockouts were the worst they are the only thing that I never really progressed on.

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