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Tuesday, 13 September 2011

Sheiko - Previously published Bench Press Training Program



WorldPowerlifting.Com

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:
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% 5
rХ1s,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:
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.
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% 12
X1 (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 %
    Lifter was doing a big “marathon” on Wednesday that is why he/she needs to be mentally supported. In cases like that, I, for example, tell to Sergey Mor that his competitor Dmitry Solovyov is doing workout even bigger. 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”. Alexey Sivokon was doing the biggest “marathon” of 120 lifts, where, the weights were going up to 90%. After such a big week, naturally, the intensiveness must be decreased.
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)
3.
Triceps 10Х5.
Total in a week: 120 lifts.
Intensiveness – 67,2%
TABLE – 1
ZONES
WEEK
WEEK
WEEK
WEEK
MONTHLY
50%
24 – 1200 
13 – 650
41 – 2 050
17 – 850
95 – 4750
51 – 60% 
31 – 1800 
21 – 1310 
54 – 3135
20 – 1180
126 – 7425
61 – 70% 
34 – 2330 
24 – 1635 
84 – 5685
20 – 1380 
162 – 11030 
71 – 80% 
61 – 4700 
61 – 4750 
61 – 4670
27 – 2090 
210 – 16210 
81 – 90% 
2 – 170
11 – 950
– –
8 – 680
21 – 1800
91 –100%
– –
– –
– –
– –
– –
LIFTS
152
130
240
92
614
INTENS%
67,1%
71,5%
64,7%
67,2%
67,1%
TOTAL
10200
9295
15540
6180
41215
    In table #1 you can easy to see the rotation.
In competition period that continues from 4 to 6 weeks, I plan “marathons”, and maximal number of lifts in set is not exceed 3. The number lifts with warming up 50-70% weights are decreasing and the number of lifts with 75-95% weights are increasing.   Because of that, the intensiveness of training increases, see table #2About 20 day before the contest we do the test. But the most experienced lifters, from the National team’s level don’t do the test. They are getting enough by working with 90-95% and they do already know, what weight they will start from at the contest.
WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х6 (30)
Tuesday

1.Incline bench press 3Х5. (15)
Wednesday

1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1Х3 (21)
Friday

1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
3.b.
p. 55% 4Х1,65% 4Х1,75% 4Х4 (24)
Saturday

OFF
Total in a week: 117 lifts.
Intensiveness – 71,6%
WEEK
Monday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
3.
b.p. 50% 3Х1,60% 3Х1,70% 3Х1,80% 3Х6 (27)
Tuesday

1.Press behind the neck 4Х5. (20)
Wednesday

1.b.p..50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х8 (28)
Friday

1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2, 85% 2Х3,80% 2Х2 (26)
Saturday

1.b.p. 55% 3Х1,65% 3Х2.75% 2Х4 (14)
Total in a week: 135 lifts
Intensiveness – 72,7%
WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
Tuesday

OFF
Wednesday

1. b.p. 50% 3Х1,60% 3Х1, 70% 2Х2,80% 1Х2, 90% 1Х1, 95 – 100% 1Х2 – 3 (16)
Friday

1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
Saturday

1.b.p. 55% 3Х1,65% 3Х2,75% 3Х4 (21)
Total in a week: 79 lifts.
Intensiveness –70,0%
    On Monday of 3rd week we do the middle by volume and small by intensiveness training. OFF on Tuesday, that is usually enough for lifter to rehabilitate before the test. Because a lifter does a small number of lifts with 90-95-100% weights, the intensiveness decreases to 69,8%  a week before(see table #2), but it is still higher than in base period. A lifter starts 4-times a week training from 3rd week.
WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3, 90% 1Х2, 80% 2Х2 (24)
Tuesday

OFF
Wednesday

1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х3,80% 3Х2 (24)
Friday

2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
Saturday

1.b.p. 55% 3Х1,65% 3Х1,75% 2Х5 (16)
Total in a week: 91 lifts
Intensiveness – 71,8%
    In 4th week at last time we increase weekly work by volume and intensiveness, by number of lifts of 80-85 and 90% weights.
WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
Tuesday

OFF
Wednesday

1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х3 (13)
Friday

1.b.p. 50% 3Х1,60%3Х1,70% 3Х2,75% 2Х4 (20)
Saturday

OFF
Total in a week: 53 lifts
Intensiveness – 67,7%
    In 5th week a lifter starts with 3-times training, we decrease work by volume and intensiveness.
WEEK
Monday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х2 (12)
Tuesday

OFF
Wednesday

1.b.p. 50% 3Х1,60% 3Х2,70% 1Х3 (12)
Thursday

OFF
Friday

OFF
Total in a week: 24 lifts
Intensiveness – 61,7%
Saturday-Sunday
CONTEST
    The very last workout more looks like a warming up before the contest.
TABLE – 2
ZONES
week
2 week
3 week
week
week
week
Monthly
50%
9 – 450
9 – 450
9 – 450
6 – 300
9 – 450
6 – 300
48 –2400
51 – 60% 
13 – 760 
15 – 870 
12 – 705
12– 690
9 – 540
9 – 540
70 –4105
61 – 70%
22 –1520
21 –1440 
22 –1510
18 –1230
16 –1120
7 – 490
106 –7310 
71 – 80% 
55 –4320 
56 –2100 
32 –2460
47 –3680
19 –1480
2 – 150
211–14190
81 – 90%
3 – 255
14 –1190 
1 – 90
8 – 690
– –
– –
26 –2225
91 –100%
– –
– –
3 – 300
– –
– –
– –
3 – 300
LIFTS
102
115
79
91
53
24
464
Intens%
71,6%
72,7%
69,8%
72,4%
67,7%
61,7%
70,8%
Total
7305
8360
5515
6590
3590
1480
32840
    To compare the numbers from base and competition months (see tables #1,2), you can see that by decreasing the numbers of lifts in competition period, we increased the intensiveness of training. In weeks 5 and 6 we decrease the number of lifts, as well as intensiveness. That is necessary for letting lifter to rehabilitate before the contest.

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