Boris Sheiko Bench Program

Sheiko s programs use a methodical approach to building the competition exercises and work well right out of the box for many people.

Boris sheiko bench program. Sheiko s students yulia chistyakova and yan urusov won silver medals at the world bench press. His programs are known for their high volume and great results for. Bench pressing 3x week. Boris sheiko is one of the legendary powerlifting coaches out of russia who has produced numerous world champs and world record holders.

As explained the numbered workout programs that are now circulating are actually just examples of specific programs he employed for individual athletes he was coaching at the time. This is the personal website of russian powerlifting coach boris sheiko. It uses a 30 day observation period to understand how you respond to different loads in various rep ranges for whatever exercises you re already performing. Released in 2019 sheiko gold is the new official powerlifting programming app from boris sheiko.

The bench press block between two deadlift variations gives time to recover and improves the efficiency of the second deadlift session. At the same time they are versatile starting points for lifters with more individual needs and are easily modifiable provided there is a good understanding of the basics of sheiko. Sheiko program spreadsheets templates. The boris sheiko program isn t actually a program at all.

On march 07 2016 0 comment. Sheiko programs are powerlifting programs attributed to boris sheiko renowned russian powerlifting coach. Bench press and deadlift. 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.

Boris sheiko program 31 squat scissors french press incline press roman chair situp deadlift up to knees leg press boris sheiko beginners training program 1 program 30 beginners 2 weighted pushups hands wider than shoulders boris sheiko candidate to master of sports training period and competition period deadlift up to knees. Sheiko s popular routine 29. For an fyi i started training sheiko style about 18 months ago and have gone from 240lb raw bench to a pr 227 5kg bench in a single ply ipf shirt and from a 350lb raw squat to 305kg ipf squat. About sheiko s seminars in the uk part 1 by anastasia zinchenko.

This example shows how boris sheiko s training sessions are structured.