Sheiko Bench Program
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The separate numbered sheiko programs came from boris sheiko s book and were provided there as examples as opposed to recommendations.
Sheiko bench program. But taking a step back who is boris sheiko. Those bench results i think were my structural limit. July 29 2020 live streams twitch tv eatitpal monday friday 5 30pm est.
This is because they were designed for specific athletes. His programs are known for their high volume and great results for those who can complete them. Three times per week for the bench twice a week for the squat and once a week for the deadlift.
The sheiko program should be for someone who has competent technique and can no longer progress with simple linear progression. Sheiko actually has you performing the movements with regular frequency. Sheiko is a powerlifting program through and through.
Sheiko s popular routine 29 30 31 32 is a 16 week training program split into four 1 month blocks. I ve trained using sheiko s methods for almost 10 years now. Sheiko is actually a program designed explicitly for the purposes of powerlifting.
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. The boris sheiko program isn t actually a program at all at least it wasn t originally. I started off with the templates like most people and got my bench up to 175 180 ish kg at around 76 78kg bw.
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