Sheiko MAXES: Bench: 355

Belyaev Monthly Program, Sept. 2008 Squat: 530

Deadlift: 565
Week 1 Bench+chains/bands: 225
1 Day (Monday - morning) % reps - sets weight Deadlift+chains/bands: 565
Squat 50 5x1 265
60 4x1 320
65 3x4 345
Bench 50 4x1 180
60 3x5 215
Chest 8x4
Goodmorning 8x4
1 Day (Monday - evening) % reps - sets weight
Squat 50 4x1 265
60 3x1 320
70 2x5 370
Bench 50 5x1 180
60 4x1 215
70 3x5 250
Chin-ups 8x5
Overhead Press 10x4

3 Day (Wednesday - morning) % reps - sets weight

Bench with chains/bands 50 4x1 115
60 3x1 135
65 2x5 145
Deficit Deadlift 50 3x1 285
55 3x2 310
60 2x4 340
DB Flyes 8x4
Deep Squats 5x5
3 Day (Wednesday - evening) % reps - sets weight
Deadlift from Boxes (below knee) 55 3x1 310
65 3x1 365
75 3x4 425
Bench 50 5x1 180
60 4x1 215
70 3x2 250
75 2x5 265
Chin-ups 8x5
Goodmorning 5x5

5 Day (Friday - morning) % reps - sets weight

Squat 50 5x1 265
60 4x1 320
65 4x4 345
Decline Bench 50 4x1 180
60 4x1 215
65 4x5 230
DB Flyes 8x4
Overhead Press 8x4
5 Day (Friday - evening) % reps - sets weight
Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 2x5 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x5 265
Chin-ups 8x5
Goodmorning (sitting) 5x5

6 Day (Saturday - Evening) % reps - sets weight

Deadlift with chains/bands 50 3x1 285
60 3x1 340
65 2x5 365
Incline Bench 3x5
Dips 5x5
Triceps 8x5
Overhead Press 10x4

Week 2
1 Day (Monday - morning) % reps - sets weight
Squat 50 4x1 265
60 4x1 320
70 4x4 370
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 2x5 265
DB Flyes
Chin-ups
Overhead Press
1 Day (Monday - evening) % reps - sets weight
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x4 285
Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 3x4 400
Bench with chains/bands 50 5x1 115
60 4x1 135
70 3x4 160
Triceps 8x5
Goodmorning 5x5

2 Day (Tuesday - evening) % reps - sets weight

Deficit deadlifts 50 3x1 285
60 3x1 340
65 2x4 365
Bench with 3 Board 60 3x1 215
70 3x1 250
80 3x2 285
90 2x4 320
Dips (weighted) 4x5
Chin Ups 8x5
Goodmorning 8x5
3 Day (Wednesday - morning) % reps - sets weight
Deadlift (1st stop) 50 3x1 285
60 3x1 340
70 2x2 395
75 1x4 425
Decline Bench 50 5x1 180
60 4x1 215
70 3x4 250
DB Flyes 8x5
Overhead Press 10x4
3 Day (Wednesday - Evening) % reps - sets weight
Deadlift to knee 50 3x1 285
60 3x1 340
70 3x1 395
75 2x4 425
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x2 285
85 1x3 300
80 2x2 285
75 4x2 265
Deadlift from boxes (below knee) 70 3x1 395
80 3x1 450
85 3x4 480
Chin-ups 8x5
Triceps 8x5

5 Day (Friday - morning) % reps - sets weight

Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 2x5 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 2x5 265
DB Flyes 8x5
Goodmorning 8x4
5 Day (Friday - Evening) % reps - sets weight
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x4 285
Squat 50 5x1 265
60 4x1 320
65 3x1 345
65 3x1 345
65 6x1 345
65 4x1 345
65 5x1 345
65 7x1 345
65 8x1 345
Bench 50 5x1 180
60 4x1 215
70 4x4 250
Chin-ups 8x5
Overhead Press 10x3

6 Day (Saturday) % reps - sets weight

Deficit Deadlift 50 3x1 285
60 3x1 340
65 2x4 365
Incline Bench 3x5
Deadlift (2 stops) 50 3x1 285
60 3x1 340
70 2x2 395
75 1x4 425
Dips 5x6
Triceps 8x5

Week 3
1 Day (Monday - morning) % reps - sets weight
Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 2x5 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x5 265
DB Flyes 8x4
Goodmorning 8x4
1 Day (Monday - evening) % reps - sets weight
Bench 55 5x1 195
65 4x1 230
75 3x1 265
85 2x4 300
Squat 50 5x1 265
60 4x1 320
70 3x1 370
80 2x5 425
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x4 285
Chin-ups 8x4
Overhead Press 8x3

2 Day (Tuesday - evening) % reps - sets weight

Deficit Deadlift 50 3x1 285
60 3x1 340
70 2x5 395
Bench with 3 Board 65 3x1 230
75 3x1 265
85 3x2 300
90 2x2 320
95 1x3 335
Dips 4x5
Triceps 8x5
Goodmorning 8x4
3 Day (Wednesday - morning) % reps - sets weight
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x5 265
Deadlift to knees 50 3x1 285
60 3x1 340
70 3x2 395
75 2x4 425
DB Flyes 8x5
Chin-ups 8x5
Overhead Press 8x3
3 Day (Wednesday - evening) % reps - sets weight
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x1 265
80 2x2 285
85 1x2 300
80 2x2 285
75 3x1 265
65 5x1 230
55 7x1 195
Deadlift 50 3x1 285
60 3x1 340
70 3x1 395
80 2x5 450
Triceps 8x5
Goodmorning 5x5

5 Day (Friday - morning) % reps - sets weight

Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 3x5 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x5 285
DB Flyes 8x4
Chin-ups 8x5
5 Day (Friday - evening) % reps - sets weight
Squat 50 5x1 265
60 4x1 320
70 3x1 370
80 3x2 425
85 2x3 450
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x5 285
Squat 50 5x1 265
60 5x1 320
70 5x3 370
Triceps 8x5
Overhead Press 8x3

6 Day (Saturday - evening) % reps - sets weight

Deficit Deadlift 50 3x1 285
60 3x1 340
70 2x4 395
Bench 50 5x1 180
60 5x1 215
70 5x5 250
Deadlift from Boxes 60 3x1 340
70 3x1 395
80 3x2 450
90 2x3 510
Goodmorning 8x4

Week 4
1 Day (Monday - morning) % reps - sets weight
Squat 50 3x1 265
60 3x1 320
70 3x1 370
75 2x4 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x5 265
DB Flyes 8x4
Overhead Press 10x3
1 Day (Monday - evening) % reps - sets weight
Squat 50 5x1 265
60 4x1 320
70 3x1 370
80 3x2 425
85 2x4 450
Bench 50 5x1 180
60 4x1 305
70 3x2 250
80 2x5 285
Bench with 3 Boards 80 3x1 285
90 3x1 320
95 2x2 335
100 1x3 355
Triceps 8x5
Goodmorning 8x4

2 Day (Tuesday - evening) % reps - sets weight

Deficit Deadlift 50 3x1 285
60 3x1 340
70 2x4 395
Incline Bench 4x5
Dips 5x5
Chin-ups 8x5
Overhead Press 10x4

3 Day (Wednesday - morning) % reps - sets weight

Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 2x5 265
Deadlift with 2 stops 50 3x1 285
60 3x1 340
70 3x1 395
75 2x4 425
DB Flyes 8x4
Overhead Press 8x4
3 Day (Wednesday - evening) % reps - sets weight
Bench 55 5x1 195
65 4x1 230
75 3x1 265
85 2x4 300
Deadlift with chains/bands 50 3x1 285
60 3x1 340
70 3x1 395
75 3x4 425
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x5 285
Chin-ups 8x5
Goodmorning (sitting) 5x5

5 Day (Friday - morning) % reps - sets weight

Squat 50 5x1 265
60 4x1 320
70 3x1 370
75 2x5 400
Bench 50 5x1 180
60 4x1 215
70 3x1 250
75 3x5 265
DB Flyes 8x4
Goodmorning 5x5
5 Day (Friday - evening) % reps - sets weight
Bench 50 5x1 180
60 4x1 215
70 3x1 250
80 2x4 285
Bench with boards 85 3x1 300
95 3x2 335
100 2x2 355
105 1x3 375
Squat 50 5x1 265
60 5x1 320
70 4x1 370
70 6x1 370
70 8x1 370
70 7x1 370
70 5x1 370
Chin-ups 8x5
Overhead Press 10x3
6 Day (Saturday - evening) % reps - sets weight
Deadlift from boxes 60 3x1 340
70 3x1 395
80 3x2 450
90 2x3 510
Incline Bench 4x5
Dips 4x5
Triceps 8x5
Goodmorning 8x4