Sheiko Plan gime1

Monthly training plan 1

For bench press

Basis period  (preparative time).



1 week

  Monday

1.Bench Press  50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5  (30)

2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)

3.Bench Press  50% 5Х1, 60% 5Х1, 70% 4Х4  (26)

4.Flat Dumbbell Flies  8Х5.  

5.Incline Sit-Ups 8Х5.  Total: 92 lifts  

Wednesday

1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,

  75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)

2.Leg Extension 10Х5.

3.Bench press locality (Lockaut) 3Х6. 

4.Parallel Bar Dips 6Х5.  

5.Tricep pressdown (with straght bar) 8Х5.

6.Hyperextensions  8Х4.  Total: 49 lifts

Friday

1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5  (25)

2.Squat  50% 4Х1, 60% 4Х1, 70% 3Х4  (20)

3.Close-Grip Bench Press   50% 4Х1, 60% 4Х2, 65% 3Х5  (27)

4.Pec Dec Flies  8Х5. 

5.Latisimus dorsi. 8Х5.  

6.Incline Sit-Ups 10Х5. Пресс  Total: 72 lifts

Satuday

1.Incline Bench Press with Barbell  4Х6.

2.Flat Dumbbell  Bench Press  2Х6.

3.Parallel Bar Dips 4Х6.

4.Tricep pressdown (with straght bar) 10Х5.

5.Goodmorning 6Х5.  Total for the week: 213 lifts

2 week

Monday

 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5  (25)

 2.Leg Press  6Х5. 

 3.Bench Press  55% 5Х1, 65% 4Х1, 75% 3Х5  (24)

 4.Flat Dumbbell Flies 8Х5.   

 5.Latisimus dorsi.  10Х5. 

 6.Incline Sit-Ups  10Х5  Total: 49 lifts

  Wednesday

 1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,

  80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,

  65% 5Х1, 55% 7Х1  (53)

 2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)

 3.Bench press locality (Lockaut) 3Х5.

 4.Tricep pressdown (with straght bar) 10Х5.  Трицепсы на блоке 

 5.Hyperextensions 8Х4.  Total: 83 lifts

   Friday

1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)

2.Leg Extension 8Х5.

3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40)  Жим лёжа широким хватом

4.Latisimus dorsi. 8Х5.

5.Parallel Bar Dips  6Х5.

6.Incline Sit-Ups 10Х4.  Total: 70 lifts   

  Satuday

 1.Bench Press  50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)

 2.Bench press locality (Lockaut) 2Х5.

 3.Standig Barbell Curl 8Х4. бицепсы

 4.Hyperextensions  8Х4. Total:  36 lifts    

  Total for the week: 238 lifts.

  3 week

Monday

1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4  (23)

2.Leg Extension 10Х5.

3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)

4.Pec Dec Flies  10Х5.

5.Triceps  10Х5.  

6.Incline Sit-Ups 10Х4.  Total: 47 lifts  

  Wednesday

 1.Bench Press  50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,

  80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,

  70% 4Х1, 60% 6Х1, 50% 8Х1 (52)

 2.Barbell Lunges 5+5Х5. 

 3.Bench press locality  3Х5.

 4.Latisimus dorsi. 8Х5.

 5.Hyperextensions 6Х4 Total: 52 lifts

  Friday

 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8  (39)

 2.Flat Dumbbell Flies 8Х5. 

 3.Leg Press  5Х5. 

 4. 8Х5.

 5.Incline Sit-Ups  10Х4. Total: 39 lifts

Satuday

 1.Incline Bench Press with Barbell  4Х6.  Жим сидя под углом

 2.Bench press locality  2Х6.

 3.Parallel Bar Dips  4Х6.

 4.Latisimus dorsi. 8Х5.  Total:  00 lifts 

  Total for the week:138 lifts.

  4 week

 

   Monday

 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)

 2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4.  (26)

 3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)

 4.Latisimus dorsi 10Х5.   

 5.Hyperextensions 8Х5. Total: 86 lifts 

  Wednesday

 1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,

80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,

70% 6Х1, 60% 8Х1, 50% 10Х1  (72)

 2.Bench press locality  2Х5. 

 3.Pec Dec Flies 8Х5. 

 4.Triceps 8Х5.

 5.Incline Sit-Ups Пресс 12Х4.  Total: 72 lifts

  Friday

 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)

 2.Leg Extension  8Х5.

 3.Bench Press  50% 5Х1, 60% 5Х1, 70% 5Х4.  (30)

 4.Latisimus dorsi 8Х5.

 5.Seated Goodmornings  5Х5.  Total: 60 lifts

  Satuday

 1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)

 2.Flat Dumbbell Flies 10Х5.

 3.Parallel Bar Dips 4Х5.

 4.Tricep pressdown (with straght bar)  8Х5.

 5. Incline Sit-Ups Пресс 10Х4Total:  42 lifts

  Total for the week: 260 lifts.

 

 

  ANALYZ  MONTHLY PLAN   1

ZONES   1 week   2 week 3 week  4 week Total 4 weeks
50% 30   1500 22   1100 24    1200 41 2050  117  5850 
  51 60% 31   1860 31   1860  24    1440 24 1440 110  6600
  61 70% 55   3850 53   3710 21    1470 98 6860  227  15890
75% 27   2025 27   2025 15    1125 12   900    81  6075
80% 14 - 1120 33 -  2640 44  - 3520 42 - 3360 133  -  10640 
85%   - -   2 - 170 10  -  850   4 -  340   16  - 1360
90%   -     -      - -
95%            
100% - -  - -  - -   -  -   - -
Total lifts   157** 168 138   221 684
Intens%   65,9% 68,5% 69,6%   67,6%   67,8%
УО 10355 11505   9605 14950 46415
Другие уп-я   554   561 531   509   2155