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Post by rickhussey on Jan 10, 2007 15:32:26 GMT -5
I feel the same way. A lifter may make progress with Sheiko routines, but could they have made the same progress with less volume? Probably.
I like the looks of this routine...it's not % based.
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Scott Yard
Raw Bench Training
To me, to be a successful raw bencher, you have to accomplish one thing. NOT BURN OUT. As we have all seen and done it. Too much raw work causes injuries and over training.
I would decide to never actually max in a raw attempt all training cycle. I would never go above 85-90%. I would alternate 2 workouts. One would be 5 singles at 85-90% In effort to make each rep look exactly the same. Doing this you will keep your body fresh and hopefully a feeling of being under trained in the movement. The second work out would consist of a light rep day. 2 sets at 80%, as much as you can do (maybe 10). This workout will allow you to strain in the movement, but with using submaximal weights.
After your raw bench work, I would pick 3 additional exercises. I would alternate one each week. These should be towards your weaknesses. If you have a mid transition problem, 2 boards, low pin presses, or floor presses would be the way to go. On these exercises, go for max triples. Since we are not killing our selves on the raw bench, more volume will be useful here.
The last exercise would be a dumbbells exercise. High reps for hypertrophy. Pick one and go 3 sets of 15-20.
lastly. Be sure to hit the accessories: lats, delts, arms, and grip. Give equal attention to these body parts and you should be good.
This is how i would do it for my bench. Maybe it can help yours out as well. The goal of the workout is to keep me from over training my raw bench, while strengthening it. By staying away from singles and high volume raw work, I will stay injury free, yet still be going crazy with my second exercises which typically have less exposure to injury.
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nate
New Member
Posts: 7
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Post by nate on Feb 17, 2007 15:53:15 GMT -5
I have always considered using Sheiko's two month beginner's routine phases I and II but I never can pull myself away from my 5x5 and korte's 3x3 routines. If I ever did anything other than those two programs it would be a Sheiko program. I'll have to try one after one of these days, until then I can't really say anything about them! It will definitely be the beginner program for me at first since I have never done any of this programs.
Here is what I have saved on word.doc for myself, it's his beginner's phase I and II...
Monthly Training Plan - 1
In base (preparation) period by coach Boris Sheiko (Russia)
!!!! READ THIS!!!!! --- > (50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34) 2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40) 3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42) 4.Flat dumbbells “flies”10Х5. 5.”Good mornings” (standing) 5Х5. Total: 116 lifts
3 day (Wednesday)
1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35) 2.Incline bench press 4Х6. 3.Dips 5Х5. 4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35) 5.Squats “Scissors” 5+5Х5. 6.Abs 10Х3. Total: 65 lifts
5 day (Friday)
1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66) 2.Flat dumbbells “flies”10Х5. 3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34) 4.French press 10Х5. 5.”Good mornings” (seating) 5Х5. Total: 100 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29) 2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27) 3.Flat dumbbells “flies”10Х5. 4.Push ups on the floor with weight (hands shoulders wider) 10Х5 5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18) 6.”Good mornings” (standing) 5Х5. Total: 74 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28) 2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35) 3.Flat dumbbells “flies”10Х5. 4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29) 5.Squat “scissors” 5+5Х5. Total: 92 lifts
5 day (Friday)
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29) 2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51) 3.Flat dumbbells “flies”10Х5. 4.Triceps 10Х5. 5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14) 6.”Good mornings” (seated) 6Х5. Total: 80 lifts
Total in a week: 246 lifts
3 WEEK
1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34) 2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) 3.Flat dumbbells “flies”10Х5. 4.Push ups with weight 10Х5. 5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35) 6.”Good mornings” (standing) 5Х5. Total: 99 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32) 2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65) 3.Flat dumbbells “flies”10Х5. 4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31) 5.Squat “Scissors” 5+5Х5. 6.Abs 10Х3. Total: 123 lifts
5 day (Friday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25) 2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40) 3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42) 4.Flat dumbbells “flies”10Х5. 5.”Good mornings” (standing) 5Х5. Total: 107 lifts
Total in a week: 329 lifts
4 WEEK
1 day (Monday))
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27) 2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) 3.Flat dumbbells “flies”10Х5. 4.Dips 8Х5. 5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23) 6.”Good mornings” (standing) 5Х5. Total: 80 lifts
3 day (Wednesday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27) 2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26) 3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26) 4.Flat dumbbells “flies”10Х5. 5.Squats “Scissors” 5+5Х5. Total: 79 lifts
5 day (Friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33) 2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40) 3.Flat dumbbells “flies”10Х5. 4.Dips 8Х5. 5.”Good mornings” (seating) 5Х5. 6.Abs 10Х3. Total: 73 lifts
Total in a week: 232 lifts Total in a month: 1093 lifts
Monthly volume in lifts (reps) by weekly cycles
Exercises-SQUATS--BENCH PRESS---DEADLIFTS Week 1-----74---------142------------- 70 Week 2-----90---------113-------------57 Week 3-----109-------162-------------63 Week 4----- 83--------123-------------26 Monthly-----356-------540------------216 --------------------------------------------------------------------- Exercises--Good Morninigs--Other-----# of workouts 1 week-----50-----------------254----------3 2 week-----55-----------------275----------3 3 week-----50-----------------255----------3 4 week-----50-----------------285----------3 Monthly-----205---------------1069--------12
Monthly Training Plan - 2
In base (preparation) period by coach Boris Sheiko
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37) 2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30) 3. Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35) 4. Flat dumbbells “flies” 10Х5. 5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24) 5. ”Good mornings” (standing) 5Х5. Total: 126 lifts
3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33) 2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80) 3. Flat dumbbells “flies” 10Х5. 4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30) 5. Squats “Scissors” 5+5Х5. 6. Abs 10Х3. Total: 143 lifts
5 day (Friday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34) 2. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31) 3. Dips 6Х5. 4. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31) 4. French press 10Х5. 5. ”Good mornings” (seating) 5Х5. Total: 96 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26) 2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27) 3. Flat dumbbells “flies”10Х5. 4. Push ups on the floor with weight (hands wider shoulders) 10Х5. 5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23) 6. ”Good mornings” (standing) 5Х5. Total: 76 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 4Х1,60% 4Х2,70% 3Х2,75% 3Х4(30) 2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60) 3. Flat dumbbells “flies”10Х5. 4. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29) 5. Squats “Scissors” 5+5Х5. Total:119 lifts
5 day (Friday)
1. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5 (29) 2. Squat 50% 5Х1,60% 5Х2,70% 5Х5 (40) 3. Bench press 55% 4Х1,65% 3Х1,75% 2Х5 (17) 4. Dips 8Х5. 5. Leg presses 6Х5. 6. ”Good mornings” (seating) 6Х5. Total: 86 lifts
Total in a week: 281 lifts
3 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34) 2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) 3. Squat 50% 6Х1,60% 6Х1,65% 6Х4 (36) 4. Bench press 55% 5Х1,65% 5Х2,75% 4Х4 (31) 5. Flat dumbbells “flies”10Х5. 6. ”Good mornings” (standing) 5Х5. Total:131 lifts
3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3, 85% 2Х3 (29) 2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85% 1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60% 9Х1,55% 11Х1, 50% 13Х1 (86) 3. Flat dumbbells “flies”10Х5. 4. Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31) 5. Squats “Scissors” 5+5Х5. 6. Abs 10Х3. Total: 146 lifts
5 day (Friday)
1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6 (33) 2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36) 3. Bench press 50% 5Х1,60% 5Х2,70% 5Х5.(40) 4. Flat dumbbells “flies”10Х5. 5. ”Good mornings” (seating) 5Х5. Total: 109 lifts Total in a week: 386 lifts
4 WEEK
1 day (Monday)
1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,90% 1Х2 (27) 2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,80% 3Х2 (31) 3. Flat dumbbells “flies” 10Х5. 4. Dips 8Х5. 5. Squat 55% 4Х1,65% 4Х1,75% 3Х5 (23) 6. ”Good mornings” (standing) 5Х5. Total: 81 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4(23) 2. Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1 (65) 3. Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6 (32) 4. Flat dumbbells “flies”10Х5. 5. Squats “Scissors” 5+5Х5. 6. Abs 10Х3. Total: 120 lifts
5 day (Friday)
1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36) 2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27) 3. Flat dumbbells “flies”10Х5. 4. Dips 8Х5. 5. ”Good mornings” (seating) 5Х5. Total: 63 lifts
Total in a week: 264 lifts Total in a month: 1296 lifts
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