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  • Sheiko Bench Only

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    darp
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    The document outlines a 6-week strength training program with exercises, sets, reps, and weights for each day. The program focuses on bench press exercises performed at increasing percentages of the lifter's one rep max on Monday, Wednesday, and Friday with additional upper body, lower body, and accessory exercises included each day. Recovery is built into the program with lower intensity bench variations performed on Saturdays.

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    The document outlines a 6-week strength training program with exercises, sets, reps, and weights for each day. The program focuses on bench press exercises performed at increasing percentages of the lifter's one rep max on Monday, Wednesday, and Friday with additional upper body, lower body, and accessory exercises included each day. Recovery is built into the program with lower intensity bench variations performed on Saturdays.

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    © All Rights Reserved
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    33 views16 pages

    Sheiko Bench Only

    Uploaded by

    darp
    The document outlines a 6-week strength training program with exercises, sets, reps, and weights for each day. The program focuses on bench press exercises performed at increasing percentages of the lifter's one rep max on Monday, Wednesday, and Friday with additional upper body, lower body, and accessory exercises included each day. Recovery is built into the program with lower intensity bench variations performed on Saturdays.

    Copyright:

    © All Rights Reserved
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    of 16

    WEEK 1 % Reps Sets Weight

    Monday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    Bench 70% 3 2 71.75
    Bench 75% 3 5 76.88
    Leg extension 12 3
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    Bench 70% 4 4 71.75
    DB bench 8 5
    Face pull 8 5

    Wednesday
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 4 2 71.75
    75% 3 2 76.88
    80% 2 2 82.00
    75% 3 2 76.88
    70% 4 1 71.75
    60% 5 1 61.50
    50% 6 1 51.25
    Pin press 70% 3 6 71.75
    Hamstring curl 5 10
    Dips 6 5
    Tricep push down 8 5
    Bicep curls 8 4

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Legs 10 2
    Close grip bench 50% 4 1 51.25
    60% 4 2 61.50
    65% 3 5 66.63
    Pec dec flies 8 5
    Lats 8 5
    Hyper extension 10 5

    Saturday
    Incline bench press 70% 4 6 71.75
    DB bench press 4 12
    Dips 4 6
    Tricep push down 10 5 ###
    Lats 12 5
    Abs 12 3

    Week 2
    Monday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Leg extension 6 5
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 5 76.88
    DB flies 8 5
    Lats 10 5
    Abs 10 5

    Wedensday
    Bench press 50% 6 1 51.25
    60% 5 1 61.50
    70% 4 2 71.75
    75% 3 2 76.88
    80% 2 2 82.00
    85% 1 2 87.13
    80% 2 2 82.00
    75% 3 2 76.88
    65% 5 1 66.63
    55% 7 1 56.38
    Hamstring curl 10 3
    Feet up bench press 70% 3 5 71.75
    Tricep push down 10 5
    Face pull 8 4

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 5 82.00
    Leg extension 8 5
    Feet up bench press 70% 8 2 71.75
    70% 6 4 71.75
    Lats 8 5
    Dips 6 5
    Hyperextension 10 4

    Saturday
    Bench press 50% 6 1 51.25
    60% 6 1 61.50
    65% 6 4 66.63
    Feet up bench press 70% 2 5 71.75
    Bicep curl 8 4
    Glutes 8 4
    ###
    Week 3
    Monday
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 2 76.88
    85% 2 4 87.13
    Leg extension 10 5
    Bench press 55% 5 1 56.38
    60% 4 1 61.50
    75% 3 1 76.88
    80% 3 4 82.00
    Pec dec fly machine 10 5
    Triceps 10 5
    Abs 10 4

    Wedensday
    Bench press 50% 6 1 51.25
    60% 5 1 61.50
    70% 4 1 71.75
    75% 3 2 76.88
    80% 2 2 82.00
    85% 1 2 87.13
    80% 2 2 82.00
    75% 3 1 76.88
    75% 4 1 76.88
    60% 6 1 61.50
    50% 8 1 51.25
    Hamstring curl 5 5
    Feet up bench press 70% 3 5 71.75
    Lats 8 5
    Glutes 6 4

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 8 82.00
    Chest flies 10 5
    Leg extensions 5 5
    Tricep 12 5
    Face pull 10 4

    Saturday
    Incline bench press 70% 4 6 71.75
    Feet up bench press 70% 2 6 71.75
    Dips/did tricep push down 4 6
    Lats 8 5 ###
    Bicep curls 10 4 ###

    Week 4
    Monday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 5 82.00
    Squat 50% 5 1
    60% 5 1
    70% 4 4
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 4 71.75
    Lats 10 5
    Hyper extensions 8 5

    Wednesday
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 2 71.75
    75% 4 2 76.88
    80% 3 2 82.00
    85% 2 2 87.13
    80% 3 2 82.00
    75% 4 1 76.88
    70% 6 1 71.75
    60% 8 1 61.50
    50% 10 1 51.25
    Feet up bench press 70% 2 5 71.75
    Pec dec flies 8 5
    Triceps 8 5
    Abs 12 4

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 5 82.00
    Leg extension 8 5
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 4 71.75
    Lats 8 5
    Face pull 3 12

    Saturday
    Bench press 50% 6 1 51.25
    60% 6 1 61.50
    65% 6 5 66.63
    Dumbell flies 10 5
    Dips/did tricep kick backs 4 5
    Tricep push down 8 5
    Biceps/did lat pull down instead 10 4
    WEEK 5 % Reps Sets Weight
    Monday
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 2 76.88
    85% 2 4 87.13
    Squat 50% 5 1
    60% 4 1
    70% 3 4
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 1 71.75
    80% 2 4 82.00
    Flies 8 4
    Lats 8 5

    Wednesday
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 4 2 71.75
    80% 3 2 82.00
    85% 2 2 87.13
    90% 1 2 92.25
    85% 2 2 87.13
    80% 3 2 82.00
    75% 4 1 76.88
    70% 5 1 71.75
    60% 6 1 61.50
    50% 7 1 51.25
    Leg extension 8 5
    Pin press 70% 2 5 71.75
    tricep push down 8 4
    Hyper extension 8 3

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Squat 50% 4 1
    60% 4 1
    70% 3 2
    75% 2 3
    Close grip bench 50% 4 1 51.25
    60% 3 1 61.50
    70% 2 5 71.75
    Flies 8 4
    Lats 8 5
    Abs 10 3

    Saturday
    Face pull 5 5
    Feet up bench press 70% 3 5 71.75
    Dips 4 6
    Tricep push down 10 4
    Lat pull down 12 3
    ###
    WEEK 6
    Monday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 5 82.00
    Leg press 4 5
    Bench press 55% 5 1 56.38
    65% 5 1 66.63
    75% 4 4 76.88
    Flies 8 4
    Lats 8 5
    Biceps/did tris 10 3

    Wednesday
    Bench press 50% 6 1 51.25
    60% 5 1 61.50
    70% 5 1 71.75
    75% 4 2 76.88
    80% 3 2 82.00
    85% 2 2 87.13
    80% 3 2 82.00
    75% 4 1 76.88
    70% 5 1 71.75
    60% 6 1 61.50
    50% 7 1 51.25
    Squat 50% 5 1
    60% 5 1
    65% 5 4
    Feet up bench press 70% 2 5 71.75
    Tricep push down 8 4
    Face pull 8 3
    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Leg extension 8 5
    Feet up bench press 70% 8 2 71.75
    70% 6 4 71.75
    Lats 8 5
    Dips 6 5
    Abs 10 3

    Saturday
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 5 71.75
    Feet up bench press 70% 3 5 71.75
    Triceps 8 4
    Hyper extension 8 4
    ###
    WEEK 7
    Monday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Leg extension 8 5
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 4 76.88
    Flies 8 4
    Tricep push down 8 4
    Abs 10 3

    Wednesday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 2 2 82.00
    90% 1 3 92.25
    80% 2 2 82.00
    BB lunges 5 5
    Close grip bench 50% 4 1 51.25
    60% 3 1 61.50
    70% 2 5 71.75
    Lats 8 5
    Face pull 6 4

    Friday
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 2 76.88
    85% 2 5 87.13
    Leg press 5 5
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 1 71.75
    80% 2 5 82.00
    Flies 8 4
    Biceps 10 3

    Saturday
    Incline bench 70% 3 5 71.75
    Feet up bench press 70% 4 5 71.75
    Dips 5 5
    Lats 8 4
    Glutes 3 12
    ###
    WEEK 8
    Monday
    Bench press 55% 5 1 56.38
    65% 4 1 66.63
    75% 3 2 76.88
    85% 2 5 87.13
    Squat 50% 6 1
    60% 6 4
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 1 71.75
    75% 4 4 76.88
    Lats 8 4
    Hyper extension 8 3

    Wednesday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 8 82.00
    Feet up bench 70% 3 5 71.75
    Flies 8 4
    Tricep push down 8 4
    Abs 12 3

    Friday
    Bench press 50% 5 1 51.25
    60% 4 1 61.50
    70% 3 2 71.75
    80% 3 2 82.00
    90% 2 3 92.25
    80% 3 2 82.00
    Leg extension 8 4 ###
    Bench press 50% 5 1 51.25
    60% 5 1 61.50
    70% 5 4 71.75
    Lats 8 4
    Bicep 5 5

    Saturday
    Bench press 50% 6 1 51.25
    60% 6 1 61.50
    65% 6 5 66.63
    Flies 10 4 ###
    Dips 4 5
    Tricep push down 8 5
    Face pull 10 3
    WEEK 9 % Reps Sets Weight
    Monday
    Bench press 55% 3 1 56.38
    65% 3 1 66.63
    75% 3 2 76.88
    85% 2 5 87.13
    Squat 50% 3 1
    60% 3 1
    70% 3 4
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 1 71.75
    80% 3 5 82.00
    Lats 8 4
    Abs 10 4

    Wednesday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 3 7 82.00
    Feet up bench press 70% 2 5 71.75
    Flies 8 4
    Hyper extension 6 4

    Friday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 2 82.00
    90% 1 4 92.25
    Leg extension 6 5
    Bench press 55% 4 1 56.38
    65% 4 1 66.63
    75% 4 4 76.88
    Lats 8 4
    Abs 10 3

    Saturday
    Incline bench press 70% 3 5 71.75
    Feet up bench press 70% 3 5 71.75
    Dips 5 5
    Flies 8 5
    Biceps 10 4
    ###
    WEEK 10
    Bench press 55% 3 1 56.38
    65% 3 1 66.63
    75% 3 2 76.88
    85% 2 4 87.13
    Squat 55% 3 1
    65% 3 1
    75% 3 4
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 1 71.75
    80% 3 4 82
    Flies 8 4 ###
    Abs 8 3 ###
    ###
    Wednesday ###
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 5 82.00
    Feet up bench press 70% 2 5 71.75
    Lats 6 4
    GM 6 4

    Friday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 2 82.00
    85% 1 3 87.13
    80% 2 2 82.00
    Leg press 4 5
    Bench press 50% 4 1 51.25
    60% 4 1 61.50
    70% 4 4 71.75
    Flies 8 4

    Saturday
    Bench press 55% 3 1 56.38
    65% 3 2 66.63
    75% 2 4 76.88
    Feet up bench press 70% 3 5 71.75
    Lats 8 4
    Biceps 10 3
    ###
    WEEK 11
    Monday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    75% 2 4 76.88
    Leg extensions 6 4
    Abs 8 3

    Wednesday (TEST)
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 2 2 71.75
    80% 1 2 82.00
    90% 1 1 92.25
    95% 1 1 97.38
    100% 1 1 102.50
    >did not do 105% 1 1 107.63
    Flies 8 4 ###
    Lats 8 4 ###
    Biceps 6 4 ###

    Friday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 5 82
    lag press???? 4 5 ###
    Bench press 55% 3 1 56.38
    65% 3 1 66.63
    75% 3 4 76.88
    Face pull 10 3 ###

    Saturday
    Close grip bench 50% 3 1 51.25
    60% 3 2 61.50
    70% 3 4 71.75
    Pin press 70% 2 5 71.75
    Flies 8 4 ###
    Lats 8 4 ###
    ###
    WEEK 12
    Monday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 2 82.00
    90% 1 2 92.25
    80% 2 3 82
    Squat 50% 4 1 51.25
    60% 4 1 61.50
    70% 4 4 71.75
    Lats 8 4 ###
    Abs 10 3 ###

    Wednesday
    Bench press 55% 3 1 56.38
    65% 3 1 66.63
    75% 2 2 76.88
    85% 1 3 87.13
    Leg extension 6 5
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 4 82.00
    Flies 8 4 ###
    ###
    Friday ###
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 3 5 82.00
    Feet up bench press 70% 2 5 71.75
    Goodmorning 6 4

    Saturday
    Incline bench 70% 3 5 71.75
    Lats 6 4 ###
    Abs 8 3 ###
    ###
    WEEK 13
    Monday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    80% 2 4 82.00
    Leg extension 5 4 ###
    Lats 6 4 ###
    ###
    Wednesday ###
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 2 2 71.75
    80% 1 3 82.00
    Feet up bench press 70% 2 4 71.75
    Abs 8 3

    Friday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 3 2 71.75
    75% 2 4 76.88
    Flies 6 3
    Goodmorning 5 3

    Saturday
    Rest
    ###
    WEEK 14
    Monday
    Bench press 50% 3 1 51.25
    60% 3 1 61.50
    70% 2 2 71.75
    75% 1 2 76.88

    Tuesday
    REST

    Wednesday
    Bench press 50% 3 1 51.25
    60% 3 2 61.50
    70% 1 3 71.75

    THURS & FRI Rest

    Sat and Sun TEST


    Bench press
    Prep I Reps Total weight kg lifted 65%+ Intensity
    1 138 10107 71.45%
    2 184 13499 71.58%
    3 141 10814 74.82%
    4 166 12310 72.35%
    Total 629 46730
    Average reps per week > 157

    Prep 2 Reps Total weight kg lifted 65%+ Intensity


    5 119 9164 75.13%
    6 186 13904 72.93%
    7 127 9666 74.25%
    8 160 12064 73.56%
    Total 592 44798 73.83%
    Average reps per week > 148

    COMP Reps Total weight kg lifted 65%+ Intensity


    9 138 10624 75.11%
    10 120 9112 74.08%
    11 77 5848 74.09%
    12 88 6745 74.77%
    13 43 3239 73.49%
    14 9 656 71.11%
    Total 475 36224 74.40%
    Average reps per week > 119

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