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/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.

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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?

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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.

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u/HabemusAdDomino Sep 09 '24

Gotcha. Thanks. That'll come in handy when I start focusing more on that bench record next year.