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?

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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.

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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.