Sheiko Bench Press Only

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Enter your data here, then go to the "Program" sheet:

Bench press 1RM 115

Squat 1RM 140

Rounding (2.5 = kg, 5 = lb) 2.5

This sheet is based on the Bench press Only Program from Sheiko:
http://power35.ru/informatsiya/biblioteka/zhim-lyozha-dlja-ljubitelej-pahat/
desired sheet --> File --> Copy *full details here*

itelej-pahat/
WEEK 1
Monday % reps sets load
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 2 80
75% 3 5 87.5
Squat 50% 6 1 57.5
60% 6 6 70
Bench press 50% 5 1 57.5
60% 5 1 70
70% 4 4 80
Incline bench press 5 5
Chest muscles 8 5
Back muscles 8 5

WEEK 2
Monday % reps sets load
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 2 5 92.5
Squat 50% 6 1 70
60% 5 1 85
65% 5 5 90
Bench press 55% 5 1 62.5
65% 4 1 75
75% 3 5 87.5
Chest muscles 8 5
Back muscles 10 5
Abs 15 5
WEEK 3
Monday % reps sets load
Bench press 55% 5 1 62.5
65% 4 1 75
75% 3 2 87.5
85% 2 4 97.5
Squat 50% 6 1 70
60% 6 1 85
65% 6 6 90
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 1 80
80% 3 4 92.5
Incline bench press 6 6
Chest muscles 10 5
Triceps 10 5
Abs 15 5

WEEK 4
Monday % reps sets load
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 5 92.5
Squat 50% 5 1 70
60% 5 1 85
70% 5 1 97.5
75% 3 6 105
Bench press 50% 5 1 57.5
60% 5 1 70
70% 4 5 80
Incline bench press 6 6
Chest muscles 10 5
Triceps 10 5
Abs 15 5
WEEK 5
Monday % reps sets load
Bench press 55% 5 1 62.5
65% 4 1 75
75% 3 2 87.5
85% 2 4 97.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 5 97.5
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 1 80
80% 2 4 92.5
Overhead press 5 5
Chest muscles 8 4
Back muscles 8 5

WEEK 6
Monday % reps sets load
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 5 92.5
Hip extension 10 5
Bench press 55% 5 1 62.5
65% 5 1 75
75% 4 4 87.5
Chest muscles 8 4
Back muscles 8 5
Abs 15 3
WEEK 7
Monday % reps sets load
Bench press 50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 2 5 92.5
Hip Extension 8 5
Bench press 55% 5 1 62.5
65% 4 1 75
75% 3 4 87.5
Incline bench press 3 5
Chest muscles 8 4
Triceps 8 4
Abs 15 3

WEEK 8
Monday % reps sets load
Bench press 55% 5 1 62.5
65% 4 1 75
75% 3 2 87.5
85% 2 5 97.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 5 97.5
Bench press 50% 5 1 57.5
60% 5 1 70
 70% 5 1 80
75% 4 4 87.5
Back muscles 8 4
Good mornings 8 3

WEEK 9
Monday % reps sets load
Bench press 55% 3 1 62.5
65% 3 1 75
75% 3 2 87.5
85% 2 5 97.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 1 97.5
75% 3 6 105
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 1 80
80% 3 5 92.5
Incline bench press 3 5
Back muscles 8 4
Abs 15 4

WEEK 10
Monday % reps sets load
Bench press 55% 3 1 62.5
65% 3 1 75
75% 3 2 87.5
85% 2 4 97.5
Squats 55% 5 1 77.5
 65% 5 1 90
75% 5 5 105
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 1 80
80% 3 4 92.5
Chest 8 4
Abs 15 3

WEEK 11
Monday % reps sets load
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 2 80
75% 2 4 87.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 1 97.5
80% 3 3 112.5
Abs 15 3

WEEK 12
Monday % reps sets load
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 2 92.5
90% 1 2 102.5
80% 2 3 92.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 5 97.5
Back muscles 8 4
Abs 15 3

WEEK 13
Monday % reps sets load
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 4 92.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 1 97.5
80% 3 6 112.5
Back muscles 6 4

WEEK 14
Monday % reps sets load
Bench press 50% 3 1 57.5
60% 3 1 70
70% 2 2 80
75% 1 2 87.5
Squats 50% 5 1 70
60% 5 1 85
70% 5 5 97.5
Wednesday % reps sets load Friday
Bench press 50% 5 1 57.5 Bench press
60% 5 1 70
70% 4 2 80
75% 3 2 87.5
80% 2 2 92.5 Squat
75% 3 2 87.5
70% 4 1 80
60% 5 1 70 Close Grip Bench press
50% 6 1 57.5
Hip Extension 10 5
Board Press 3 10 Chest muscles
Dips (with weight) 6 6 Back muscles
Triceps 8 5 Abs
Good Morning 8 8

Wednesday % reps sets load Friday

Bench press 50% 6 1 57.5 Bench press
60% 5 1 70
70% 4 2 80
75% 3 2 87.5
80% 2 2 92.5 Squat
85% 1 2 97.5
80% 2 2 92.5
75% 3 2 87.5 Bench press
65% 5 1 75
55% 7 1 62.5 Wide grip bench press (As
Hip Extension 8 5 wide as possible)
Board Press 3 8
Triceps 10 5 Back muscles
Biceps 10 5 Dips
Good morning 8 4 Abs
Wednesday % reps sets load Friday
Bench press 50% 6 1 57.5 Bench press
60% 5 1 70
70% 4 1 80
75% 3 2 87.5
80% 2 2 92.5 Squat
85% 1 2 97.5
80% 2 2 92.5
75% 3 1 87.5 Chest muscles
70% 4 1 80 Triceps
60% 6 1 70 Biceps
50% 8 1 57.5 Abs
Hip Extension 10 5
Board Press 3 8
Wide grip bench press 8 5
Good morning 8 5

Wednesday % reps sets load Friday

Bench press 50% 5 1 57.5 Bench press
60% 5 1 70
70% 5 2 80
75% 4 2 87.5
80% 3 2 92.5 Hip Extension
85% 2 2 97.5 Bench press
80% 3 2 92.5
75% 4 1 87.5
70% 6 1 80 Back muscles
60% 8 1 70 Bench press
50% 10 1 57.5
Board press 2 5
Chest muscles 10 5 Good morning
Triceps 8 5
Biceps 8 5
Abs 15 4

Wednesday % reps sets load Friday

Bench press 50% 5 1 57.5 Bench press
60% 5 1 70
70% 4 2 80
80% 3 2 92.5
85% 2 2 97.5 Squats
90% 1 2 102.5
85% 2 2 97.5
80% 3 2 92.5
75% 4 1 87.5 Close grip bench press
70% 5 1 80
60% 6 1 70
50% 7 1 57.5 Chest muscles
Hip Extension 8 5 Back muscles
Board Press 2 10 Abs
Triceps 10 7
Good mornings 6 6

Wednesday % reps sets load Friday

Bench press 50% 6 1 57.5 Bench press
60% 5 1 70
70% 5 1 80
75% 4 2 87.5
80% 3 2 92.5 Hip extension
85% 2 2 97.5 Bench press
80% 3 2 92.5
75% 4 1 87.5
70% 5 1 80 Wide grip bench press
60% 6 1 70
50% 7 1 57.5 Back muscles
Squats 50% 5 1 70 Dips
 60% 5 1 85
70% 5 1 97.5
75% 3 6 105
Board press 2 10
Biceps 8 5
Triceps 8 5
Good mornings 8 5

Wednesday % reps sets load Friday

Bench press 50% 5 1 57.5 Bench press
60% 4 1 70
70% 3 2 80
80% 2 2 92.5
90% 1 3 102.5 Hip extensions
80% 2 2 92.5 Bench press
Squats 50% 5 1 70
60% 5 1 85
70% 5 1 97.5
75% 5 5 105 Chest muscles
Board press 10 3 Abs
Back muscles 8 5
Good mornings 6 6

Wednesday % reps sets load Friday

Bench press 50% 5 1 57.5 Bench press
60% 4 1 70
70% 3 2 80
80% 3 8 92.5
Board press 3 5
Chest 10 5
Biceps 8 4 Squats
Triceps 8 4
Abs 15 3
 Bench press

Back muscles
Good mornings

Wednesday % reps sets load Friday

Bench press 50% 3 1 57.5 Bench press
60% 3 1 70
70% 3 2 80
80% 3 7 92.5
Board press 2 7
Chest muscles 8 5 Squats
Good mornings 6 4

Bench press

Latissimus
Dips
Abs

Wednesday % reps sets load Friday

Bench press 50% 3 1 57.5 Bench press
60% 3 1 70
70% 3 2 80
80% 2 5 92.5
Board press 2 7
Back muscles 8 5
Good mornings 6 4 Squats

Bench press

Wednesday % reps sets load Friday

Bench press 50% 3 1 57.5 Bench press
60% 3 1 70
70% 2 2 80
80% 1 2 92.5
90% 1 1 102.5 Squats
95% 1 1 110
### 1 3 115
Chest 8 4
Back muscles 8 4 Bench press
Good mornings 6 4

Close grip bench press

Abs

Wednesday % reps sets load Friday

Bench press 55% 3 1 62.5 Bench press
65% 3 1 75
75% 2 2 87.5
85% 1 3 97.5
Squats 50% 5 1 70 Incline bench press
60% 5 1 85 Board press
70% 5 1 97.5 Good mornings
75% 5 5 105
Bench press 50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 4 92.5
Chest muscles 8 4

Wednesday % reps sets load Friday

Bench press 50% 3 1 57.5 Bench press
60% 3 1 70
70% 2 2 80
80% 1 3 92.5
Board press 2 5 Chest muscles
Abs 8 3 Good mornings

Wednesday % reps sets load Saturday - Sunday / Competition or outfit

Bench press 50% 3 1 57.5
60% 3 2 70
70% 1 3 80
 % reps sets load
50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 2 5 92.5
50% 6 1 70
60% 4 1 85
70% 4 4 97.5
50% 5 1 57.5
60% 4 2 70
65% 3 5 75
8 5
8 5
15 5

% reps sets load

50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 5 92.5
50% 5 1 70
60% 5 1 85
70% 5 5 97.5
50% 6 1 57.5
60% 6 1 70
65% 6 4 75
35% 8 2 40
45% 6 6 52.5
8 5
6 6
15 5
 % reps sets load
50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 8 92.5
50% 5 1 70
60% 5 1 85
70% 5 5 97.5
8 5
8 5
8 5
15 4

% reps sets load

50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 5 92.5
8 5
50% 5 1 57.5
60% 5 1 70
70% 4 5 80
8 5
50% 6 1 57.5
60% 6 1 70
65% 6 5 75
8 5
 % reps sets load
50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 2 5 92.5
50% 5 1 70
60% 5 1 85
70% 5 1 97.5
75% 3 6 105
50% 4 1 57.5
60% 3 1 70
70% 2 5 80
8 4
8 5
15 3

% reps sets load

50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 2 5 92.5
8 5
50% 5 1 57.5
60% 5 1 70
70% 5 5 80
40% 8 2
50% 6 4
8 5
6 6
 % reps sets load
55% 5 1 62.5
65% 4 1 75
75% 3 2 87.5
85% 2 5 97.5
10 5
50% 5 1 57.5
60% 4 1 70
70% 3 1 80
80% 2 5 92.5
8 5
15 3

% reps sets load

50% 5 1 57.5
60% 4 1 70
70% 3 2 80
80% 3 2 92.5
90% 2 3 102.5
80% 3 2 92.5
50% 5 1 70
60% 5 1 85
70% 5 5 97.5
50% 5 1 57.5
60% 5 1 70
70% 5 4 80
65% 6 5 75
60% 6 1 70
50% 6 1 57.5
8 4
5 5

% reps sets load

50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 2 92.5
90% 1 4 102.5
50% 5 1 70
60% 5 1 85
70% 5 1 97.5
75% 3 6 105
55% 4 1 62.5
65% 4 1 75
75% 4 4 87.5
8 4
5 5
15 3

% reps sets load

50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 2 92.5
85% 1 3 97.5
80% 2 2 92.5
55% 5 1 77.5
65% 5 1 90
75% 5 5 105
50% 4 1 57.5
60% 4 1 70
70% 4 4 80
75% 2 4 87.5
65% 3 2 75
55% 3 1 62.5

% reps sets load

50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 2 5 92.5
50% 5 1 70
60% 5 1 85
70% 5 1 97.5
80% 3 3 112.5
55% 3 1 62.5
65% 3 1 75
75% 3 3 87.5
50% 3 1
60% 3 2
70% 3 3
15 3

% reps sets load

 50% 3 1 57.5
60% 3 1 70
70% 3 2 80
80% 3 5 92.5
3 5
2 5
6 4

% reps sets load

50% 3 1 57.5
60% 3 1 70
70% 3 2 80
75% 2 4 87.5
6 3
5 3

y / Competition or outfit