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Bench: smolov / sheiko template

  • 20-09-2010 6:44am
    #1
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭


    Can someone point me towards a smolov or sheiko excel template they have used in the past for bench? I'd like to get my bench from 95kg to 100kg in a November competition.

    I found the following:
    Those look ok? Thoughts? Tips? Progress stories? Preference for one over the other?

    I'm just about to start another two month bench cycle which will peak late Nov for a competition. I'm contemplating one of the above (Smolov vs Sheiko) vs sticking with linear periodization (e.g. 3x10 starting light, building up the weight through 3x8, 3x6, 3x5 heavy as the months go by.... until getting to 2x2 one week out from competition).

    No real issues with current program... just want more info so that I can make an informed decision. Never paid too much attention to specialized programs before.

    Any input welcome. Cheers.


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sheiko - don't bother. I don't know anyone who's done 1 or 2 cycles of it and seen any improvement in their bench. Way too much messing about in the 80-85ish% range. Once you go above 90% your body just can't handle it and the bar speed falls apart.

    Smolov - The link you posted isn't Smolov. Smolov's an actual training cycle and not just the name of any generic russian cycle. I hit a small PR when I tried it, tho a few people have done it here and seen good results. My test day for it was a mess and I reckon I left a fair amount of weight behind on it. I'm gonna run the base cycle again in a few weeks and am fairly looking forward to seeing what happens with it.

    This is smolov http://joeskopec.com/smolov.html


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Oh and on that EliteFTS link, don't trust the percentages. They're based off his shirted max and without knowing how much carryover he's getting, there's no way of working back to get raw percentages.


  • #4
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭BossArky


    Thanks for the link!

    Stupid question #1: That link talks about your Squat 1RM. I'm guessing it dosen't matter if I use it to calculate a bench program as the %'s will be relative, right?


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Actually good question, and one I meant to say something on.

    The calculator assumes +10kg in week 2, and +15kg in week 3 on starting weights because it's for the squat. I'd cut those two in half for the bench.

    Normally I'd say go off 92-95% of your actual max, but you could use your comp max as the number to work off because it was paused, and just do the cycle touch and go.


  • #6
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭BossArky


    Stupid question #2: ... was going to be about the pause, but you beat me to it.

    Cheers for the info. I'll work it out, think about it and decide in a couple of days.


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  • #7
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    I'm doing Smolov bench at the moment Boss, only a week left. I'm not getting to update the log much so it'll all be in 2-3 posts. If I fail miserably you'll know not to do it like I did.


  • #8
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭BossArky


    kevpants wrote: »
    I'm doing Smolov bench at the moment Boss, only a week left. I'm not getting to update the log much so it'll all be in 2-3 posts. If I fail miserably you'll know not to do it like I did.

    One day away from a year later... how did Smolov bench go for you, Kev?


  • #9
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    BossArky wrote: »
    One day away from a year later... how did Smolov bench go for you, Kev?

    Went well actually. Think it's in the log. Benched 145kg easily and missed 150kg. I think I had 147.5kg in me based on how 145kg felt but I attempted it after the 150kg miss which fried me. I was incredibly fat at the time which would have helped but it did get me that PR(140kg was previous PR).


  • #10
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    What was the bodyweight roughly for the 145kg bench?


  • #11
    jugger0
    Registered Users, Registered Users 2 Posts: 1,453 ✭✭✭jugger0


    Smolov is the most craic ive ever had in the gym, got injured half way through and still went up 10kg, that was just the base mesocycle tho... defo give it a go.


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  • #12
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    Mellor wrote: »
    What was the bodyweight roughly for the 145kg bench?

    I was about 110kg.


  • #13
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,897 Mod ✭✭✭✭Brian?


    kevpants wrote: »
    I was incredibly fat at the time which would have helped but it did get me that PR(140kg was previous PR).
    kevpants wrote: »
    I was about 110kg.

    What height are you?

    I'm ready to get in a huff about being called incredibly fat here, I weigh 115Kg.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #14
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    briankeating wrote: »
    kevpants wrote: »
    I was incredibly fat at the time which would have helped but it did get me that PR(140kg was previous PR).
    kevpants wrote: »
    I was about 110kg.

    What height are you?

    I'm ready to get in a huff about being called incredibly fat here, I weigh 115Kg.

    Lol. 5ft11.

    It all goes on my gut and neck so I don't carry it well. I was the fattest I've ever been I'll put it that way.

    Hope you aren't too upset by my comments. Try to stay out of the biscuit tin if you are.


  • #15
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,897 Mod ✭✭✭✭Brian?


    kevpants wrote: »
    briankeating wrote: »
    kevpants wrote: »
    I was incredibly fat at the time which would have helped but it did get me that PR(140kg was previous PR).
    kevpants wrote: »
    I was about 110kg.

    What height are you?

    I'm ready to get in a huff about being called incredibly fat here, I weigh 115Kg.

    Lol. 5ft11.

    It all goes on my gut and neck so I don't carry it well. I was the fattest I've ever been I'll put it that way.

    Hope you aren't too upset by my comments. Try to stay out of the biscuit tin if you are.

    Huff over. I'm 4 inches taller than you.

    Where's that bicuit tin ........

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #16
    john t
    Closed Accounts Posts: 295 ✭✭john t


    Any male over 100kg body weight and lifting weights should bernch near 200kg easily...


  • #17
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    john t wrote: »
    Any male over 100kg body weight and lifting weights should bernch near 200kg easily...

    Since strength increase to bodyweight gain isn't linear, should we assume any male less than 100kg who lifts weights should bench greater than 2x bodyweight so?


  • #18
    COH
    Registered Users, Registered Users 2 Posts: 7,392 ✭✭✭COH


    john t wrote: »
    Any male over 100kg body weight and lifting weights should bernch near 200kg easily...

    Seriously?


  • #19
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    Seriously?

    He's a perennial** troll.



    **not to be confused with perineum, cos that would just be offensive.


  • #20
    john t
    Closed Accounts Posts: 295 ✭✭john t


    most males can use resistance trainning too increase weight lifted easy..


  • #21
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    john t wrote: »
    most males can use resistance trainning too increase weight lifted easy..

    Ah Jesus, don't start this nonsense again.
    Most males using resistance can increse weight lifted, well thats rather obvious.
    Can they increase it to 200kg easily, no they can't. Empirical evidence shows that quite clearly. Benching 200kg, for a 100kg guy is not easy in any shape or form. It takes years of work and dedication. Even with that, some people simply don't have that potential.
    Of the 1000s of guys using resistance trainign every week, very few will get near that level.

    2xBW simply isn't easy.
    For example, you posted you stats as 170kg bench at c.90kg (comp weight or walk around)
    Which is below the standard that you suggested as being easy :rolleyes:


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