Hello I am a bench press specialist lifting in the IPF, I am in the 83kg class and best lifts are 147.5kg raw and 205 equipped. I have a few questions:
1. In adopting a sheiko type routine, I will work up to about 70% of my best raw and then put my shirt on and do say 160-170 for 5 sets of 3 or may go heavier. This type of work out would look like 80x5 100x3 Put the shirt on 150x3 160x5x3.
The thing is though I need a loose shirt so that I can get the barbell to touch my chest, so the actual percentage I will be lifting will be a bit higher than 80% maybe more like 85%. Is this ok or advisable? I must add that I only wear a shirt once a week the other 2 bench sessions are raw.
2. I have toyed with doing a sheiko routine entirely in kit but couldn't hope to touch with less than 80% would it be advisable to do a Sheiko routine with higher percentages but the same volume?
3. How often does Boris Sheiko recommend training in a bench shirt if you are a bench specialist?
4. What exercises does Boris recommend to an equipped lifter who is weak off the chest when wearing a bench shirt.
5. What does Boris recommend for the lifter who follows his programme and becomes good at doing reps but never quite gets the large maximum effort that his repping work would suggest.
1. In adopting a sheiko type routine, I will work up to about 70% of my best raw and then put my shirt on and do say 160-170 for 5 sets of 3 or may go heavier. This type of work out would look like 80x5 100x3 Put the shirt on 150x3 160x5x3.
The thing is though I need a loose shirt so that I can get the barbell to touch my chest, so the actual percentage I will be lifting will be a bit higher than 80% maybe more like 85%. Is this ok or advisable? I must add that I only wear a shirt once a week the other 2 bench sessions are raw.
2. I have toyed with doing a sheiko routine entirely in kit but couldn't hope to touch with less than 80% would it be advisable to do a Sheiko routine with higher percentages but the same volume?
3. How often does Boris Sheiko recommend training in a bench shirt if you are a bench specialist?
4. What exercises does Boris recommend to an equipped lifter who is weak off the chest when wearing a bench shirt.
5. What does Boris recommend for the lifter who follows his programme and becomes good at doing reps but never quite gets the large maximum effort that his repping work would suggest.