Sheiko Bench Program
Sheiko Bench Press Only Program Powerlifting
Sheiko Bench Press Only Program Powerlifting
Sizing Up Sheiko A Review Of Routines 29 30 31 32
Sheiko is a powerlifting program through and through.
Sheiko bench program. But taking a step back who is boris sheiko. His programs are known for their high volume and great results for those who can complete them. Sheiko s popular routine 29 30 31 32 is a 16 week training program split into four 1 month blocks.
The separate numbered sheiko programs came from boris sheiko s book and were provided there as examples as opposed to recommendations. Squat deadlift have lagged behind a bit 215 220kg so i m officially a bench bro. Most often sheiko programs call for squatting 4x per week over two days bench pressing 4 5x per week over 3 days and deadlifting 2x per week over one day.
Sheiko is actually a program designed explicitly for the purposes of powerlifting. July 29 2020 live streams twitch tv eatitpal monday friday 5 30pm est. I started off with the templates like most people and got my bench up to 175 180 ish kg at around 76 78kg bw.
Sheiko programs are powerlifting programs attributed to boris sheiko renowned russian powerlifting coach. Those bench results i think were my structural limit. The sheiko program should be for someone who has competent technique and can no longer progress with simple linear progression.
I ve trained using sheiko s methods for almost 10 years now. Three times per week for the bench twice a week for the squat and once a week for the deadlift. Sheiko actually has you performing the movements with regular frequency.
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