basics

[startinfromscratch]

Yo scratchybum! I must have missed something, but why haven't you been squatting lately? Not looking too shabby after some time out of the rack anyway 8)

in the last few weeks of sheiko, i tweaked something in my knee. didnt feel bad at the time, but just wouldnt go away. So stopped all back and front squats. still a bit dubious, but will ease into it! Depth is ok, hammys tight again so a bit of travel, but thats whats comfortable atm.....

[startinfromscratch]

well, this week has been a non event trainingwise. just did 3 pressing workouts, in preparation for doing the Pavel bench cycle - detailed here.

those of you familiar with sheiko will see similarities with structure, though this is some serious volume, pressing up to 4-5 times per week. Its a 10 week cycle, and im also gonna be running the deadlifts from the 8 week RV sheiko alongside it for weeks 3-10. weeks 1-2 will be the deads from week 1&2 of the 12weekRV sheiko.

This means skills evaluation in week 7, where i wxpect to do my first hundy bench. did some testing this week, got 95 TnG (equal pb) and just missed 100, had a tiny spot down the bottom. so being that chest seems to be a liability for my bench, i will be doing pause pressing, and comp gripping as much as possible to help alleviate this.

assist - so im running the bench cycle as described, and the deads from sheiko, but the assist is basically all geared toward recovery/joint health. il be doing flyes 3-4 times/week, facepulls and pressdowns 2-3 times a week, and hi0rep back work to try and keep the push-pull ratio less insane. ive already mapped out the 10weeks worth of assist, and put the whole lot into 1 spreadsheet (alot of work) - so starting tommorow.

If the body holds up and gets through, im hoping for a 10kg gain on bench - so a training max of 100 :pray: . also will be keen to get that 200 dead come test day.

box squats and biceps will feature once every week, to keep legs happy and bis are to keep elbow joint going. Will be thrashing the supps too, joint support, test booster, vitamins etc. lots of food (normal).

This is basically smolov for bench in terms of harcoreness. people say shit like 'too much volume' 'needa be juiced for that' 'only elite athletes can do that' about smolov too, yet smolov gains are HUGE. Am yet to find anyone who has actually had the balls to do this, dunno whether thats good or bad

but i will be the nzbb guinea pig. 8)

[Luigi]

thats some serious volume brah

you gonna run a cycle while doing these ? would need to + huge volumes of food, otherwise looks like a recipe to overtrain and burn out

[tinytraps]

When you come out the other end (which you will 8) ) I think youll get more than just 10kg! Rusky bench programs ftw :grin:

How about doing a dedicated upperback and rear delt day on thursdays? Just a bit of direct work to help things tick over a little smoother.

[steak]

Good to sink your teeth into something decent again eh bro 8)

[startinfromscratch]

thats some serious volume brah

you gonna run a cycle while doing these ? would need to + huge volumes of food, otherwise looks like a recipe to overtrain and burn out

na mang, people say the same about smolov - and sheiko for that matter. gear would def help, but this should be possible without it. i guess i will see

When you come out the other end (which you will 8) ) I think youll get more than just 10kg! Rusky bench programs ftw :grin:

How about doing a dedicated upperback and rear delt day on thursdays? Just a bit of direct work to help things tick over a little smoother.

ive got it setup ala sheiko, so just hitting assist after mains. i will fax you the details if you are curious 8)

Good to sink your teeth into something decent again eh bro 8)

8)

[startinfromscratch]

week 1 day 1

warmups

rotator exes, bench bar

bench - all 1st reps paused

1x5x45

1x4x55

2x3x62.5

5x3x72.5

1x5x50

1x5x57.5

4x4x67.5

dbflyes

3x10

pressdowns

3x20

facepulls

3x15

nice smooth start on a long road. felt my shoulders werent happy, so gonna look at hitting the simple6 shit, something ive never done. should keep the delts happy 8)

i also forgot to say, the first 4 weeks are a 'preparatory phase', so higher volume, lower intensity, and the last 6 are 'comp phase' so it biulds to a peak....

will post eats later 8)

[Big john]

nice start hommie. get on the simple 6 right quick man..it helps a ton!

[startinfromscratch]

nice start hommie. get on the simple 6 right quick man..it helps a ton!

:salute:

[startinfromscratch]

feeling better than yesterday. Tits are sore from yesterday, so kept assist light - i have an 18-set bench pyramid tommorow. might take my weekly jacked shot tommorow

warmups

none

deads

1x3x100

2x3x115

2x2x135

2x3x145

incline db press

10x10

14.5x10

18x10 all reps paused

18x10 " " "

18x10 " " "

rack pulls (below knee)

1x3x100

2x2x120

2x3x135

2x4x155 (B)

closegrip

40x10x3 all reps paused

chest stretches

eats so far (this is my daily base)

m1 4 slices of thin vogels, PB & marmite. pro shake in water

m2 180g tuna, 1.5 cups brown rice

m3 180g lean mince, 1.5 cups brown rice, splash of satay

m4 double pro shake before training

m5 500ml calcitrim, shot of p.p

later - dinner

[Big john]

18 set bench marathon?!

FUCKSAKES!

now were talking! :twisted:

[mike27]

18sets! i gotta come back and check on that

sounds good :twisted:

[steak]

I love that sort of volume...hope you do too bro...'kin rocks!

[startinfromscratch]

week 1 day 3

bench - first reps all paused

1x6x45

1x5x55

2x4x62.5

2x3x67.5

2x2x72.5

1x2x77.5

2x2x72.5

2x3x67.5

1x4x65

1x5x60

1x6x55

1x7x50

1x8x50

db flyes - all pause stretch reps

3x10

pressdowns

3x20

facepulls

3x20

fucken pissed on it. whole session done in under 45. i knew the weights wouldnt be hard, but i was expecting some fatigue from 3 days pressing in a row - not so 8)

Chest is still slightly tender from monday, and whole upper back is wrecked from yesterday, but still everything felt great today - typical russian style

eats today - added to meal 3 cos of all the soreness - needed a few more cals..

m1 4 thin vogels, PB & marmite, shot of p.p

m2 1.5 cups brown rice, 180g mince, splash of satay

m3 1.5 cups brown rice, 180g tuna, 2 lasagne thingies

preworkout - 2 scoops jackd, doubleshot p.p

postworkout (now) 500ml calcitrim+ shot p.p

later - dinner (casserole)

rest day tommorow 8) feelsgoodman

[startinfromscratch]

I love that sort of volume...hope you do too bro...'kin rocks!

nuttin but a peanut

[startinfromscratch]

oh yea, my 44 centurion widestance and deadlift slippers arrived today

[Corey1982]

Alot of pressing going on there, got to love hi volume russian programs. How the setup and leg drive feeling during the bench marathon?

[Big john]

18 sets of benchs with assist work in 45 mins...thats good money bro.

[startinfromscratch]

Alot of pressing going on there, got to love hi volume russian programs. How the setup and leg drive feeling during the bench marathon?

setup felt mint, itt starting some simple6 is really helping keep my shoulders happy already.

also with the flyes, i do them same as sheiko - long paused stretch at the bottom of every rep. After a solid press sesh, its fucking heaven!

[startinfromscratch]

18 sets of benchs with assist work in 45 mins...thats good money bro.

must need to up the max

bring on the creatine and test booster and fishoil and multi!

[Big john]

18 sets of benchs with assist work in 45 mins...thats good money bro.

must need to up the max

bring on the creatine and test booster and fishoil and multi!

GANGSTER!

[bar-belle]

After a solid press sesh, its fucking heaven!

Ain't that the truth :nod:

oh yea, my 44 centurion widestance and deadlift slippers arrived today

So an exciting day all round. When do you start the suited work?

[mike27]

liking it!! :grin:

just looked at my set up for pressing on fri and im down for 13sets for bench. not ur 18 tho

im on sheiko #29

nice train

how much rest is meant to be taken while doing shiko? ie between sets?

just what u need? 30-40sec and just rip into it?

[startinfromscratch]

After a solid press sesh, its fucking heaven!

Ain't that the truth :nod:

oh yea, my 44 centurion widestance and deadlift slippers arrived today

So an exciting day all round. When do you start the suited work?

only squatting 1/week while on the bench routine, so might have to have some fun and give it a fang on friday :grin:

liking it!! :grin:

just looked at my set up for pressing on fri and im down for 13sets for bench. not ur 18 tho

im on sheiko #29

nice train

how much rest is meant to be taken while doing shiko? ie between sets?

just what u need? 30-40sec and just rip into it?

cheers man!

i found with sheiko, the bench sessions were all relatively quick - 30-1min rest was plenty. But deads n squats definitly as needed. much better to take the rest you need and get every setup right - thats where alot of the gains come from. Plus im unfit as, so i get puffed past 2 reps of anything

[bar-belle]

so might have to have some fun and give it a fang on friday :grin:

ohh 8) I'm predicting your gonna love your suit :nod:........

but remember to read the label inside first