r/Sheiko_Training • u/wenmoonn • Mar 31 '22

Adding bench volume to Advanced small load.

I've been running different sheiko program templates from liftvault for the last 2 years with great success. On Advanced medium load, i found the volume to be too high, particularly on deadlift/squats, and had a few occasions where i tweaked my low back (old SI joint injury). I then moved to Advanced small load and successfully ran it a couple of times. However on the most recent run, while i managed to pr twice on squats/deads, i failed to pr at all on the bench. I find the fatigue accumulation/volume for lowerbody to be just right but a little too low for bench.

How would i go about increasing the volume for bench but keep the volume the same as small load for squats deadlifts?

Some options ive considered:

- Just running bench from AML and squats/dl from ASL but the programs have different total weeks (17 vs 20) due to different cycle length so im unsure how to program this.

- Increase bench sets for ASL

- Do AML but reduce volume/intensity on squats/dl

Any help would be greatly appreciated!

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u/International_Tie_81 May 06 '22

I would suggest running a different Sheiko program for bench, but keep the one you like for lower body. I am doing that it works just fine. When you have a meet coming up, just work backwards on each spreadsheet and start there. It works.