Boris Sheiko.

POWERLIFTING: FOUNDATIONS AND METHODS

7.2. Three lifts: bench press emphasis

Week 1
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
75 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3. Pecs 8 5
4. Front delts 6 5
5. Triceps standing 6 5
Total: 44 reps
Day 2 % reps sets
1. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Board press 60 3 1
70 3 1
80 3 1
85 2 4
4. Lats 8 5
5. Abs 8 4
Total: 51 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
3. Pecs 8 5
4. Triceps pushdowns 8 5
Hyperextensions 8 4
Total: 59 reps
Day 4 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
65 3 4
2. Inclined shoulder press seated 4 5
3. Dumbbell bench press 6 5
4. Reverse hyperextensions 8 4
Total: 18 reps
TOTAL A WEEK:172 reps

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Week 2
Day 1 % reps sets
1. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
2. Squat 50 5 1
60 4 1
70 3 1
80 2 4
3. Bench press with bands 50 5 1
60 5 1
65 5 4
4. Pecs 8 5
5. Hyperextensions 8 4
Total: 70 reps
Day 2 % reps sets
1. Bench press with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 1 3
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Medial delts 6 5
4. Triceps standing 6 5
5. Lats 8 5
Total: 33 reps
Day 3 % reps sets
1. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
2. Squat 50 5 1
60 5 1
70 4 4
3. Board press 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
4. Pecs 8 5
5. Abs 10 3
Total: 59 reps
Day 4 % reps sets
1. Decline bench press 50 4 1
60 4 1
70 4 4
2. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+2 1
75 1+2 4
3. Dumbbell bench press 6 5
4. Rear delts 8 5
5. Reverse hyperextensions 8 5
Total: 47 reps
TOTAL A WEEK:209 reps

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Week 3
Day 1 % reps sets
1. 3,2,1 sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
2. Squat with 2sec pause on the halfway down 50 3 1
60 3 1
70 3 4
3. Board press 60 3 1
70 3 1
80 3 1
90 2 3
4. Pecs 8 5
5. Triceps lying 8 5
Total: 54 reps
Day 2 % reps sets
1. Bench press 50 5 1
60 4 1
70 3 1
80 2 5
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Lats 8 5
4. Front delts 6 5
5. Leg curls 8 5
Total: 39 reps
Day 3 % reps sets
1. Squat 50 5 1
60 5 1
70 4 4
2. Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
3. Pecs 8 5
4. Biceps 8 5
5. Goodmorning 4 5
Total: 65 reps
Day 4 % reps sets
1. Deadlift off blocks, bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 3 4
2. Speed bench press 40 4 1
50 4 4
3. Dumbbell bench press 6 5
4. Leg extensions 8 5
5. Abs 8 4
Total: 41 reps
TOTAL A WEEK:199 reps

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Week 4
Day 1 % reps sets
1. Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2. 2sec paused squat 50 3 1
60 3 1
65 3 4
3. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
4. Pecs 8 5
5. Hyperextensions 8 4
Total: 58 reps
Day 2 % reps sets
1. 4,3,2 sec paused bench press 50 3 1
60 3 1
70 3 5
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Front delts 6 5
4. Lats 8 5
5. Abs 10 3
Total: 38 reps
Day 3 % reps sets
1. Board press 60 3 1
70 3 1
80 3 1
85 3 2
90 2 3
2. Squat 50 5 1
60 4 1
70 3 1
80 2 4
3. Bench press with chains 50 4 1
60 4 1
70 4 4
4. Pecs 6 5
5. Goodmorning seated 5 5
Total: 65 reps
Day 4 % reps sets
1. Deadlift off blocks bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 2 1
90 1 3
2. Decline bench press 50 5 1
60 5 1
70 5 4
3. Inclined shoulder press seated 4 5
4. Biceps 8 5
Total: 46 reps
TOTAL A WEEK:207 reps

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Week 5
Day 1 % reps sets
1. Board press 55 3 1
65 3 1
75 3 1
85 2 1
90 1 2
95 1 2
2. Squat with 2sec pause on the halfway down 50 3 1
60 3 1
70 3 4
3. Bench press with bands 50 4 1
60 4 1
65 4 4
4. Pecs 6 5
5. Hyperextensions 8 4
Total: 57 reps
Day 2 % reps sets
1. Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 2
85 1 3
3. Rear delts 8 5
4. Lats 6 5
5. Abs 10 3
Total: 55 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 2
85 1 3
2. 3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 5
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 4
Total: 38 reps
Day 4 % reps sets
1. Deadlift off blocks with chains 55 3 1
65 3 1
75 3 1
85 2 4
2. Inclined shoulder press seated 4 5
3. Dumbbell bench press 6 5
4. Medial delts 6 5
5. Reverse hyperextensions 8 4
Total: 17 reps
TOTAL A WEEK:167 reps

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Week 6
Day 1 % reps sets
1. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
2. Squat 50 5 1
60 4 1
70 3 1
80 3 4
3. Bench press with chains 50 4 1
60 4 1
70 4 4
4. Pecs 8 5
5. Goodmorning 5 4
Total: 68 reps
Day 2 % reps sets
1. Bench press 50 5 1
60 4 1
70 3 1
80 3 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 3 4
3. Medial delts 6 5
4. Triceps standing 6 5
5. Leg curls 8 5
Total: 45 reps
Day 3 % reps sets
1. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
2. Squat 50 5 1
60 5 1
70 5 4
3. Board press 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
4. Pecs 8 5
5. Abs 10 3
Total: 67 reps
Day 4 % reps sets
1. Bench press 50 5 1
60 5 1
70 4 5
2. Deadlift off blocks, bar at 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 3 4
3. Lats 8 5
4. Front delts 6 5
5. Reverse hyperextensions 8 4
Total: 51 reps
TOTAL A WEEK:231 reps

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Week 7
Day 1 % reps sets
1. Squat with 2sec pause on the halfway down 50 3 1
60 3 1
65 3 1
70 3 1
75 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 5
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 4
Total: 47 reps
Day 2 % reps sets
1. Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+1 4
3. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
4. Lats 8 5
5. Front delts 6 5
Total: 56 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. Bench press with chains 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 5
4. Biceps 8 5
5. Hyperextensions 8 5
Total: 41 reps
Day 4 % reps sets
1. Deadlift with chains 50 3 1
60 3 1
70 3 1
75 2 4
2. Speed bench press 40 4 1
50 4 4
3. Dumbbell bench press 6 5
4. Medial delts 6 5
5. Abs 10 3
Total: 37 reps
TOTAL A WEEK:181 reps

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Week 8
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 2
85 2 4
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 5
Total: 52 reps
Day 2 % reps sets
1. 3sec paused bench press 50 3 1
60 3 1
70 3 4
2. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+3 1
75 1+2 4
3. Board press 55 3 1
65 3 1
75 3 1
85 2 2
90 1 2
4. Lats 8 5
5. Abs 10 3
Total: 57 reps
Day 3 % reps sets
1. Squat with chains 50 4 1
60 4 1
70 4 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3. Pecs 6 5
4. Triceps lying 6 4
5. Goodmorning 5 4
Total: 44 reps
Day 4 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
2. Inclined shoulder press seated (with light weight) 3 4
3. Front delts (with light weight) 6 4
4. Reverse hyperextensions 6 4
Total: 15 reps
TOTAL A WEEK:168 reps

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Week 9
Day 1 % reps sets
1. Bench press 55 5 1
65 4 1
75 3 1
85 2 4
2. Squat 50 5 1
60 4 1
70 3 1
80 2 4
3. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
4. Pecs 6 5
5. Goodmorning 5 4
Total: 57 reps
Day 2 % reps sets
1. Bench press with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 1 2
2. Deadlift to the knees + full deadlift 50 3+1 1
60 3+1 1
70 2+1 1
75 2+1 4
3. Medial delt 6 5
4. Lats 8 5
5. Abs 10 3
Total: 38 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
75 2 3
3. Pecs 6 5
4. Triceps lying 6 5
5. Hyperextensions 8 4
Total: 38 reps
Day 4 % reps sets
1. Deadlift off blocks 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
2. Inclined shoulder press seated (with light weight) 3 4
3. Rear delts 6 4
4. Reverse hyperextensions 8 4
Total: 16 reps
TOTAL A WEEK:149 reps

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Week 10
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press 50 4 1
60 3 1
70 2 2
75 1 3
3. Pecs with light weight 6 4
4. Medial delts with light weight 6 4
5. Hyperextensions with no weight 6 4
Total: 34 reps
Day 2 % reps sets
1. Bench press 50 5 1
60 4 1
70 3 1
80 2 1
85 1 1
90 1 1
95 1 1
100 1 1
103 1 1
2. Deadlift to the knees 50 3 1
60 3 1
70 2 2
80 1 3
3. Lats 6 5
4. Abs 10 3
Total: 33 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3. Pecs 8 5
4. Front delts 6 5
5. Hyperextensions 8 4
Total: 44 reps
Day 4 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
65 3 4
2. Speed bench press 40 4 1
45 4 1
50 4 4
3. Dumbbell bench press 6 5
4. Leg press 6 5
5. Abs 8 3
Total: 42 reps
Total a week:153 reps

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Week 11
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 1
85 2 4
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 5
Total: 47 reps
Day 2 % reps sets
1. 3sec paused bench press 50 3 1
60 3 1
70 3 4
2. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+3 1
75 1+2 4
100 1 1
103 1 1
2. Deadlift to the knees 50 3 1
60 3 1
70 2 2
4. Lats 8 5
5. Abs 10 3
Total: 57 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 4
3. Pecs 6 5
4. Triceps lying 6 4
5. Goodmorning 5 4
Total: 44 reps
Day 4 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
2. Inclined shoulder press seated (with light weight) 3 4
3. Front delts 6reps x 4sets (with light weight) 6 4
4. Reverse hyperextensions 6 4
Total: 17 reps
TOTAL A WEEK:165 reps

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Week 12
Day 1 % reps sets
1. Bench press 55 3 1
65 3 1
75 2 2
85 1 3
2. Squat 50 3 1
60 3 1
70 3 1
80 2 4
3. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
4. Pecs 6 4
5. Hyperextensions 8 4
Total: 47 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
80 3 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
3. Dumbbell bench press 6 5
4. Lats 8 4
5. Abs 10 3
Total: 36 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 4
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
3. Pecs 6 4
4. Goodmorning 4 4
Total: 34 reps
Day 4 % reps sets
1. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+2 4
2. Inclined shoulder press seated 2 5
3. Lats 6 4
4. Abs 8 3
Total: 21 reps
Total a week:138 reps

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Week 13
Day 1 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
3. Pecs 6 4
4. Triceps 6 4
5. Goodmorning seated 4 4
Total: 30 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Lats 6 4
4. Abs 10 3
Total: 34 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
75 2 1
80 1 2
2. Bench press 50 3 1
60 3 1
70 3 1
75 2 1
80 1 3
3. Pecs 8 4
4. Abs 8 3
Total: 27 reps
Day 4 % reps sets
1. Speed bench press 40 4 1
45 4 1
50 4 3
2. Pecs 6 4
3. Hyperextensions 8 4
Total: 20 reps
TOTAL A WEEK:111 reps

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Week 14
Day 1 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
75 2 3
2. Bench press 50 3 1
60 3 1
70 3 1
75 2 3
3. Pecs 6 4
4. Abs 10 3
Total: 30 reps
Day 2 % reps sets
1. Squat 50 3 1
60 3 1
70 3 2
80 2 1
90 1 1
95 1 1
100 1 1-2
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 1
85 1 1
90 1 2
95 1 1
100 1 1-2
3. Lats 8 4
4. Hyperextensions 5 4
Total: 33 reps
Day 3 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
80 2 1
90 1 1
95 1 1
100 1 1-2
2. Bench press 50 3 1
60 3 1
70 3 1
75 3 4
3. Pecs 8 4
4. Abs 8 3
Total: 35 reps
Day 4 % reps sets
1. Inclined shoulder press seated 3 5
2. Pecs 6 4
3. Hyperextensions 8 4
Total: 00 reps
TOTAL A WEEK: 98 reps

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Week 15
Day 1 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 4
1. Squat 50 3 1
60 3 1
70 3 1
80 2 4
3. Pecs 6 3
4. Goodmorning 4 4
Total: 34 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
75 2 1
80 1 3
2. Deadlift 50 3 1
60 3 1
70 2 1
75 1 3
3. Lats 6 4
4. Abs 8 3
Total: 25 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 2 2
75 1 3
2. Bench press 50 3 1
60 3 1
70 2 1
75 1 3
3. Hyperextensions 6 3
Total: 24 reps
Day 4 % reps sets
REST
Total a week: 83 reps

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Week 16
Day 1 % reps sets
1. Squat 50 3 1
60 3 1
70 2 3
2. Bench press 50 3 1
60 3 1
70 2 2
75 1 3
3. Abs (with no weight) 8 3
Total: 25 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 2
70 2 3
Total: 15 reps
Total a week: 40 reps

Thursday-Friday
REST

COMPETITION!!!

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