Topics

1

Universal Topics / Phasing back into full Sheiko after time off

« on: October 23, 2014, 05:09:56 AM »

I've been restricted to bench only for a few months now and I'm finally back to the point where I can start training everything again.

How should I go about getting back into a Sheiko programme? I was thinking about just plugging in a really low max (150kg or so) and just bump it up 3.125/6.25kg per week until I'm back to what feels normal for Sheiko. Thoughts?

2

CMS, MS, & MSIC (4-day programs) / Adding slingshot/chains to the vanilla 14 week 4 day bench only

« on: August 21, 2014, 03:22:01 AM »

I'm about to run the 14 weeks 4 day bench only program (raw) up to my next competition. I've had success with chains and the slingshot in the past, so I would like to incorporate that into the program.

Here is what I intend to do:

On the Monday of each week, make the second round of benching with chains/slingshot and on the Friday make the first round of benching with slingshot/chains (switching each week).

My chains weigh about 16kg. I plan to add the chains simply deduct 5kg from the programmed bar weight. I haven't used the slingshot in a while, but in the past I got ~20-25kg out of it (a fairly loose one). I figure I'll just program this like using a shirt.

Any thoughts/feedback?