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Topics - RussianBear

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Announcements / Boris Sheiko book finally translated to english
« on: December 13, 2018, 01:06:56 PM »
Hi Guys!

Great news! The book is finally finished! It is an a-book and it can be bought here:


for only 30 US dollars! I am for sure going to have to read it! :)

Kind regards

CMS, MS, MSIC Program Archive / Beginners1/CMS and CMS/MS bench cycles
« on: October 06, 2017, 01:33:48 PM »
First and foremost, these bench-only programs are not set in stone and should make them work for you. You should read Sheiko’s statement on his programs if haven’t already. Personal circumstances determines what changes you need to make to the programs but it is advised not to change the overall structure.

That being said, let us get to it. I have collected the Beginners 1 / CMS bench only and the CMS/MS bench only (does include some squattings). These are higher level programs and requires that your technique is solid. If your technique is not solid start out with a lower level program and read what Boris has to say about technique. If your technique is solid, use it as inspiration to improve your technique. His says amongst others the following:

“Barbell Bench Press - it is the simplest exercise in powerlifting (in terms of biomechanics) yet there are still some easy ways to make improvements. The bench press starts with the setup, not when you already are lying on the bench. There are several ways of setting up for your bench press (see: http://sheiko-program.ru/forum/index.php?topic=60.0).

Chose the setup that you are most comfortable with and gives you the highest and most stable arch as it creates the most stable pressing foundation. Before putting your butt in the bench you either self un-rack the bar or gets a lift-of.
Now you are ready to start lowering the bar to the chest. After touching your chest/pausing it at the chest use your legs to support and create initial momentum of the chest. Getting that initial momentum off the chest helps you through sticking points / dead spots in the lift”.
Boris have put up a couple of tips and tricks that might be of use:
1) Use the legs for support and to create initial momentum
2) Always try to increase the height of the bridge, it helps to make your body a spring and reduce benching distance
3) Use the widest grip you can
4) a. Prep cycle: If you want to press more, you will need to press more
b. Comp cycle: It is better to be undertrained than overtrained.
5) Try to always make a powerful lift off the chest, it will help you quickly pass the dead point
6) Increase the strength of the hand muscles, weak arms - weak bench
7) A large training load in the range of 60-70% (5-6 reps) will make your technique perfect
8 ) In the range of 70% or higher, try to always use the help of a spotter: for safety reasons, not to lose the power to lift, and to save your bridge
9) No bounces
10) Do a competition pause on the first rep of each set, if you want to - pause on each rep
11) Increase your result by using different variations of the bench press
12) Do the last heavy bench workout 14 days before the event
13) For effective workouts you need: slingshot, board, & chains, dumbbells, machines
14) All world records in the bench press were set by athletes that held their shoulder blades together through the lift
15). Inhale, hold your breath, lower the bar, press, exhale - in the interval 70-100% of ROM.

To choose the right program find your classification here:

For lifters that are a minimum of beginners 1:

For lifters that are a minimum of CMS:

These programs have been published and been floating around for years so if you want updated and customized programs choose the sheiko app.

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

Alexey Sivokon Benching

This topic has been moved to Universal topics.
General information that applies to anyone new to sheiko

Competitions / Chreiz at IPF worlds open in Minsk
« on: June 23, 2017, 07:52:58 PM »
Public service announcement !!

Chreiz, Sheikos long time online student is lifting Sunday 25/06 at 12:00 – 13:30 (Local time) in minsk. If you don't know what to do on sunday or just wish to see the big boys lifting big kilos, then tune in and watch Chreiz and the others lift!

There have been problems with live stream, but you should be able to watch it here.

If you want to see more of Chreiz's lifting, his instagram is:

or YT:


Competitions / Russian PL Team at the European Championsship 2017
« on: May 16, 2017, 04:02:40 PM »
Just take a look at the excellent performance of the Russian National Powerlifting IPF Team at the European Equipped Championships 2017 just held at Malaga, Spain.

Out of the Russian team: 15 athletes got 10 gold medals, 2 silver and 3 bronze.

Russian PL team at European Equipped Championships 2017

Video by Dmitry Spiridonov

What's on your mind? / Goals for 2017
« on: December 21, 2016, 02:29:21 PM »
Decided to do this little fun thing, to hear about goals of you powerlifters out there. Goal is to be understood in a broad way, so it can include non-powerlifting sportsgoal (for instance weight lifting etc).

So what are your goals for 2017?

Eye of Sheiko / The most frequent technique mistakes - Deadlift
« on: November 27, 2016, 05:27:34 PM »
This is part 3 of the series of 'The most frequent technique mistakes' Boris experiences while doing his tour.

You can read “Squat. Part 1″ here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-squat

and part 2 "Bench Press. Part 2" here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-bench-press] [url]http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-bench-press[/url]

Part 3 will be dealing with 'the deadlift' mistakes:

1. Lowering of the head.
2. Suboptimal starting position.
3. Incorrect breathing.
4. Abruptly tearing the barbell off the platform – “grip and rip.”
5. Premature straightening of the legs.

1. Lowering of the head.

Holding the head in a lowered position often results in increased rounding of the back.


The head should always be raised. Select a point on a wall that you may comfortably fixate on with proper head position. Fixating your gaze will aid retaining your head in the correct position.

2. Suboptimal starting position.

Holding your hips overly low or overly high. An overly low hip position increases the difficulty of breaking the floor, an overly high hip position causes the majority of the load to be shifted to the back muscles. Optimal hip position is slightly above parallel.

Shoulder position in relation to the barbell:

  • Shoulders being positioned more than 2-3cm in front of the barbell results in system’s centre of mass being shifted towards the lifter’s toes.
  • Shoulders being positioned behind the barbell results in the system’s centre of mass being shifted towards the lifter’s heels. The centre of mass should be in line with the lifter’s midfoot.

3. Incorrect breathing.

Some athletes perform 3-4 deadlift repetitions on one large breath. Movements relating power and speed are most effective when the breath is held for a short period of time (i.e. “tightening”) (I.M. Seropegin, 1965). Furthermore, it was found that deadlift strength was maximized during the athlete tightening themselves with their lungs filled to ¾ of vital capacity.


In the starting position, prior to lifting the barbell, perform a shallow breath, and perform the movement while holding it. Release the air as the movement is being completed. A shallow breath is to be taken prior to every single repetition.

4. Abruptly tearing the barbell off the platform – “grip and rip.”

Breaking the floor with an abrupt jerk lead to a loss of control over the barbell. The barbell may lead the lifter forward, shifting the centre of mass of the system towards the lifter’s toes, resulting in relative relaxation of the back muscles which may lead to injury. On a deadlift bar this mistake may lead to more grievous effects.


The deadlift must be performed as a uniformly accelerated motion. The lifter should try to complete the movement as fast as possible, but without jerks or stalls, or variations in acceleration. The barbell should be accelerated, thus, initially it should be pulled slowly, then slowly accelerated towards the middle of its amplitude.

5. Premature straightening of the legs.

Premature straightening of the legs leads to the barbell moving forward away from the lifter, and shifting the system’s centre of mass towards the lifter’s toes.


To fix this mistake, Boris recommend the following two exercises:

  • Paused competition deadlift, with the pause 5-10cm below and above the knees.
  • Competition deadlift, with each repetition stopping several centimetres above the floor.

Remember not to bounce in deadlift. Why?
To quote Boris:
"Because during the moment when the bar is bouncing off the platform, the athlete momentarily looses control of the bar. And as mentioned earlier, the bar can bounce a few centimetres away from the athlete. This can shift the entire centre of balance towards the athletes toes. It is the purpose of every coach and athlete to train perfect form in a competitive movement to the point of automation. Because when the weight of the bar reaches 95% or greater, the athlete does not think about form but is solely focused on lifting the weight."

Read more about bouncing here: http://sheiko-program.ru/deadlift-to-bounce-or-not-to-bounce
Generally more about technique here (conventional): http://sheiko-program.ru/the-conventional-deadlift-how-to-pull-and-how-not-to-pull
and here (sumo):http://sheiko-program.ru/sumo-deadlift-beginner-vs-expert

Eye of Sheiko / The most frequent technique mistakes - Bench Press
« on: October 01, 2016, 03:18:03 PM »
This is part 2 of the series of 'The most frequent technique mistakes' Boris experiences while doing his tour.

You can read “Squat. Part 1″ here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-squat

Part 2 will be dealing with 'the bench press':

1.   Incorrect breathing during bench press
2.   Lifting the barbell off the rack by themselves
3.   Performing bench press without pausing on the chest
4.   Bouncing barbell off the chest

Mistakes during bench press:
1. Incorrect breathing during bench press

Some athletes were doing 3-4 reps while holding breath in. Others were taking the air in during bar descent and were letting the air out during pressing.
During this exercise muscle tightness is very important – breathing out is recommended during maximum effort, and breathing in – during the minimal one.
When you’re training with heavy weights, there is chance you will miss the reps if you’ll breathe out too fast. Therefore you need to hold your breath while pressing. It will create necessary tension in the body and with tight upper-body muscles this allows us to handle big weights.

Perform bench press while holding the breath. You should get the breath in before starting the movement, and let the air out during the final part, when arms are locked out.
2. Lifting the barbell off the rack by themselves
Often many athletes try to unrack the barbell by themselves before starting the movement. Lifting the barbell off the rack by yourself diminishes arch in a torso and makes it harder to bring shoulder blades together.


Unracking weights of 80%+ intensity should be done only with assistant’s help.
3. Performing bench press without pausing on the chest
Missing pause on the chest during bench press can lead to development of a habit that will create troubles at the competition.


Every first rep in any pressing exercise should be done with a pause, others – can be done without one, but not bouncing off the chest either.

4. Bouncing barbell off the chest
Bouncing barbell off the chest is a common mistake. During such bench press one can injure his/her rib cage, especially if the weight is significant. No powerlifting federation allows bouncing during bench press.


Bar descent should go slow and couple inches before reaching chest it should slow down even further.

As last time we look what good technique in bench are.
To make a strong Bench, a good set-up i required and therefore this last part will look on how to arch your back!

A strong arch is something that takes a long time and requires a lot of practice. There are 3 different ways of arching your back, choose whatever fits you the best.

1. option

2. option

3. option

Tip: A technique mistake I (RB) personally see often see is people not lying properly with traps/rear shoulders. Point being, and as a result they lose tension and collapses after 1 rep.
Get a good angle were they are lying on traps and being able to 'pack' their shoulders together. Look at the photos for instruction.   

Eye of Sheiko / The most frequent technique mistakes - Squat
« on: September 19, 2016, 05:58:11 PM »
Boris have been touring the U.S. and from that there have come some interesting stuff out of.
During the tour Boris have visited gyms and during practice parts and training sessions he has defined the most common mistakes in competition exercises technique in the squat.

In the squat, the most common mistakes he saw athletes do:

1. High position of the bar on a back.
2. Extra steps before getting into starting position.
3. Excessive leaning over during squat.
4. Not breaking parallel.

1. High position of the bar on the back.

With high position of the bar it lies on trapezius muscles, as Olympic weightlifters do. With such position the angle between thighs and torso will be large. This will force knees to go forward and get steeper angle in the knee joint. Most work will go on quads and glutes.


Put the bar on rear deltoids, next to scapula. If with such bar positioning you experience discomfort in your elbows or shoulders then you should increase grip width to avoid it.

2. Extra steps before getting in starting position.

A lot of athletes make extra steps before getting into position to squat.


Do the bare minimum number of extra movements. Try to get into position with going 1-2 small steps, so you won’t waste energy. Sufficient distance is achieved once you don’t touch the squat rack during the exercise.

3. Excessive leaning over during squat.

When athlete has too much of incline in torso during squats on the way up – it means that his glutes and hamstrings are weak. To compensate that athlete puts extra load on quads and back muscles. Quads work the most in order to help hamstrings to overcome tension.


Include exercises for glutes and hamstrings in your training program.

1. For hamstrings: leg curls under different angles and lunges.
2. For glutes: Romanian deadlifts, single leg presses, hyperextensions, lunges and deep squats
3. Front squats.
4. Wall squats (can be advantageous to look here as well: http://sheiko-program.ru/wall-squats-help-to-fix-squat-technique)

4. Not breaking parallel.

Athletes, who start squats with knees bending, usually have a problem of knees traveling past the toes line. This makes it harder to reach the depth.


Start squat exercise with your hips going behind, and knees going the same direction as toes are pointing.

For quickest learning how to squat below parallel you should perform:

1. Squats with 2 sec pause in the hole.
2. Low box squats.

Here some pictures of good squatting technique.
They compete in the equipped category but you can still get the idea. Pay attention to their shins. They are vertical.The knees don’t go ahead at all. That is perfect technique!

Good Squatting Technique

Good Squatting Technique


Competitions / Regional Championship, Denmark
« on: September 07, 2016, 03:28:18 PM »
I participated in the regional Championship, Denmark.
I am in the -83 kg class and it was my last junior competition. I am a geared lifter.

I weighed in at 82.60 and made 275-187.5-237.5. A friend of mine have put this video together and uploaded it into instagram:


I am standing a bit wider in the squat than I use to and in bench press I was not getting arch and tightness I use to, making the bench very hard. Anyway, the Bench record was broken. I would appreciate some feedback if possible.


Competitions / World Juniors & Sub-Juniors Women's Championships
« on: September 01, 2016, 12:33:17 PM »
World Juniors & Sub-Juniors Women's Championships
Szczyrk / Poland, 29 August − 3 September, 2016

Thursday, 01.09.2016   
07:00 – 08:30   Women   72.0 kg               14   09:00
11:00 – 12:30   J-Men   83.0 kg               18   13:00
15:00 – 16:30   SJ/J-Men   93.0 kg               28   17:00
Friday, 02.09.2016   
08:00 – 09:30   Women   84.0 & 84+ kg      19   10:00
12:30 – 14:00   SJ/J-Men   105.0 kg               21   14:30
Saturday, 03.09.2016   
07:00 – 08:30   SJ-Men   120.0 & 120+ kg   12   09:00
10:00 – 11:30   J-Men   120.0 & 120+ kg   20   12:00

Watch Live here:


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