SHEIKO bench (eng)

Bench Press Training System

by Boris Sheiko – the main coach of Russian National Powerlifting Team

In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter’s training schedule. I come from the point, where the muscles of arms are much smaller than muscles of the legs and the back; therefore, they need less time for rehabilitation. The weightlifters from back 50 – 60th used to have an expression: “If you want to press more, you should have to press more”: Very often I enclose 2 bench press exercises into the workout of my students. But definitely I enclose any kind of exercise for the different muscles. For example, a squat or a deadlift. After the bench press I definitely enclose exercises for chest muscles, if there was a double bench press workout, I do it after the second one. The World Bench Press Champions Alexey Sivokon and Fanil Mukhamatyanov, a bronze medallist of the world bench press championship Sergey Mor, as well as Irina Lugovaya, were preparing for the Bench Press Worlds with the same particular system. But , in stead of doing squats, they did leg presses, legs extensions and curls; instead of deadlifts – different bendings (good mornings, hyperextensions). It had a connection with back injury. Irina won the European Powerlifting Championship with excellent result 152,5 kg. It shows that powerlifters, specializing in three lifts, as well as the bench pressers only, with the same success, can use this system. Let’s look at 2 bench press training programs: first – in base period, other – in competition period. Here is a base (preparation) period. For example, a group of candidate to Maser of Sport and Masters of Sport (level of National Championships, added by translator) – 5 workout in a week:

1 WEEK

(Example: 50% 5rX1s, where r-reps, s-sets. It will not be written further down, just 50% 5X1)

Monday

1.b.p. – 50% 5rХ1s, 60% 4rХ1s,70% 3rХ2s, 80% 3rХ5s (30)

3.b.p. – 55% 5rХ1s,65% 5rх1s,75% 4rХ4s (26)

Tuesday

1.Incline bench press 4Х6. (24)

2.Dips 6Х5. (with weights)

Wednesday

1.b.p – 50% 6Х1,60%5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%, 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 5Х1, 60%, 6Х1,55% 7Х1,50% 8Х1. (71)

Friday

2.b.p. – 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)

Saturday

2.Press behind the neck 5Х5. (25)

3.Dips 4Х6.

Total in a week – 201 lifts

Power (intensiveness) – 67.1%

The number at the end shows the number of reps in exercise. Notice that the workout on Monday was good in power and intensiveness, but on Wednesday it was bigger in volume. Even if lifter worked with 80-85% weights, the intensiveness was lower then on Monday because of the higher number of reps (lifts) from 50 to 70%. Some people call it “pyramid”, we call it “marathon” and do it once a week, and only is base period. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. That is why you must count the number of lifts (reps), the volume in kg and average weight in kg and %. In planning of 2 weeks’ program we pay attention to making lower numbers of lifts in sets, than making higher intensiveness of training by increasing of numbers of lifts of 85-90 and 95% weights. Just like this:

2 WEEK

Monday

1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1Х3 (22)

3.b.p. 50% 3Х1,60% 3Х1,70%3Х1,80% 2Х5 (19)

Tuesday

2.Dips 5Х5.

Wednesday

2.b.p. 55% 5X1,65% 4Х1,75% 3Х2,85% 2Х4 (23)

Friday

2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)

Saturday

2.b.p. 55% 5Х1,65% 5Х1,75% 4Х5 (30)

4.Triceps 10Х5.

Total in a week: 130 lifts

Intensiveness - 71,5 %

In 3 week you can plan 170 lifts with intensiveness of 69.1%, but also and very big work with higher reps and volume. In connection to higher number of lifts of 65-75% weights, it is normal that intensiveness will decrease a little. Let’s look at the 3rd week’s example.

3 WEEK

Monday

1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)

3.b.p. 50% 5Х1,60% 5Х1,70% 5Х5 (35)

Tuesday

2.b.p. 55% 4Х1,65% 4Х1,75% 3Х4 (20)

Wednesday

1.b.p. 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,70% 4Х1,

75% 3Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,

60% 8Х1,55% 10Х1,50% 12X1 (86)

Friday

2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)

Saturday

2.b.p. 50% 6Х1,60% 6Х1,65% 6Х4 (36)

Total in a week: 240 lifts

Intensiveness – 64,7 %

The very important factor is to teach a lifter to handle tiredness and pain. Any sportsman is a human with his weaknesses and lacks, and, certainly, sometime he feels hard to force himself to do something that is very hard or just impossible to do. Than I say to my students: “Yes, you can pity yourself, I can pity you, your girlfriend or a wife can pity you, but a competitor will never pity you! That’s why, go and continue the training”. After such a big week, naturally, the intensiveness must be decreased.

4 WEEK

Monday

2.b.p. 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х5 (24)

Tuesday

2.Incline bench press 3Х5. (15)

3.Dips 6Х5.

Wednesday

2.b.p. 50% 5Х1,60% 4Х 1,70% 3Х2,75% 2Х2,80% 1Х3, 75% 2Х2,70% 4Х1,60% 6Х1,50% 8Х1 (44)

Friday

2.b.p. 55% 4Х1,65% 4Х1,75% 3Х2,85% 2Х4 (22)

Saturday

2.Bar press behind the neck 4Х5. (20) Total in a week: 120 lifts.

3.Triceps 10Х5. Intensiveness – 67,2%