The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  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.

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  3. #2
    Addicted 2 Lifting Andre518's Avatar
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    Tonight I attempt 365lbs on my bench.

  4. #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.

  5. #4
    Supplement Junkie MattBag's Avatar
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    May 2008
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    Illinois
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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.

  6. #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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