T Nation

Sheiko Bench Program?

Hey everyone, was just wondering if anyone has tried this sheiko bench program, or could direct me to another one. Also for the close grip bench would it actually be close grip (hands near smooth part) or just pinkies on ring?

Week 1
Monday �?? Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 1x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x10x50%

Wednesday �?? Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%

Friday �?? Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 2
Monday �?? Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 1x2x85%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday �?? Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday �?? Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 3
Monday �?? Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 2x2x85%, 1x2x87.5%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday �?? Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday �?? Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 4
Monday �?? Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x70%, 2x2x75%, 2x2x87.5%, 2x2x75%, 2x3x70%, 1x5x60%, 1x10x50%

Wednesday �?? Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x70%, 2x2x80%

Friday- Flat bench press
1x5x50%, 3x3x60%, 3x3x70%

I haven’t seen/tried it, but if you want an opinion on it, ask Eric Talmant in the EliteFTS Q&A. He likely has a few Sheiko bench programs.

Be sure to include your raw max, body weight, etc…

http://asp.elitefts.com/qa/

[quote]Ruggerlife wrote:
I haven’t seen/tried it, but if you want an opinion on it, ask Eric Talmant in the EliteFTS Q&A. He likely has a few Sheiko bench programs.

Be sure to include your raw max, body weight, etc…

http://asp.elitefts.com/qa/
[/quote]

Thanks a lot man!