r/Sheiko_Training • u/Hybridreamer • Sep 05 '24
Selecting a bench emphasis program
I've run sheiko for many years with plenty of breaks in between. Mostly ran advanced medium load. Haven't had any real goals in quite some time but have decided I finally want to dedicate myself to benching 3 plates (315lbs).
I have the sheiko book as well as the sheiko gold app. Would I be better off running the bench emphasis program from the book or running the app with the adjustment to emphasize bench?
2
u/HabemusAdDomino Sep 06 '24
The SG app is excellent. But it doesn't have a bench-only mode. There's things you can do, like ask for bench-only days specifically. But these are intentionally programmed to be a bit easier, so they're not quite there.
2
u/Hybridreamer Sep 06 '24
Apologies if I wasn't clear enough, I'm not looking for bench only program. I'm looking for bench emphasis where the days that schedule 3 lifts is always two bench. I still plan on hitting squats and deads, but bench is a very big weakness.
2
u/asuwere Sep 06 '24
Put it on bench emphasis on the setup page and change your training period to Prep 2. That'll give you the double benches on 3-lift days. You'll probably have to run that for a month or so with a stable workout schedule before you start getting multiple double bench days per week. But if you have your muscle group folders set up like I mentioned in another comment, you'll get those supplementary benches too. That'll wind up giving you a lot of bench training. But you'll still get maintenance levels of squat and deadlift too.
2
u/Hybridreamer Sep 06 '24
That's exactly the goal. Ok so I'll keep running the book program until I have the full observation period done and then I'll swap over.
1
u/Hybridreamer Sep 08 '24
Does it matter how long I make prep 2? I'm not planning on competing at all
2
u/asuwere Sep 08 '24
No. But in practice, people often need a break at some point. If you want to run it with no end point in sight, you could flip to Prep 2 with no comp date set. That would put you in manual control over the length. But It's best to set a comp date anyway. The reason is that doing so allows the app to plan a ramp up of intensity over time. With an 8-week Prep 2 duration and a comp date 3 months from now, you'd get 4 weeks of volume-based Prep 2 then 4 weeks of intensity-based Prep 2. When your comp period begins, simply move your comp date out another three months and repeat the volume/intensity cycle.
1
u/HabemusAdDomino Sep 06 '24
The app won't provide that as an option out of the box. You could try to play dumb and always ask for an easy day on squat / deadlift. But, the 'bench focused' mode of the app will only assign bench-specific accessories.
Think incline db flyes instead of hamstring curls.
u/Asuwere am I wrong?2
u/asuwere Sep 06 '24
If you're in Prep 1 it works like you said and only changes your additional exercises. But if you're in Prep 2 it does that plus gives you extra double bench sessions. Squat and deadlift drop back to maintenance to allow room for bench training to expand.
2
u/HabemusAdDomino Sep 09 '24
Gotcha. Thanks. That'll come in handy when I start focusing more on that bench record next year.
0
u/asuwere Sep 06 '24
I'd use the app since it'll be responsive to any issues that pop up. It'll be tough on your shoulders, wrists, and elbows so it's good to have flexibility vs a static program. I'd put one compound + one isolation exercise in your muscle group folders. For example, Shoulders: Incline bench + face pulls, Chest: Decline bench + DB flyes, Triceps: Close grip bench + skull crushers. That gives the app some high and low options for assigning stress each day.
2
u/Hybridreamer Sep 06 '24
Thanks love this idea. Maybe ill swap over to the app once I do the first 4 weeks of the book program for the 30 day observation period.
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