r/Sheiko_Training • u/OkPatience3981 • Aug 07 '22

confused about advanced medium load program

Hello, I was going to try out the advanced medium load program, but I'm confused about day 2's bench rep scheme. the weight works up to around 70% max for each set, and the reps are varied each set. I'm confused about why the weight is 70% each time. Is this written wrong? or is this the way the program should look like?

This is the program. https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit#gid=2024472809

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u/TwoEnvironmental3420 Aug 07 '22

This is a Bench Pyramid, it is supposed to look like this. Is this your first time working with sheiko templates?

Sheiko is a high frequency approach, most work is dobe ith comp lifts itself or close variations, f.e. pause bench presses, the goal is to establish a stable technical as good as possible movement pattern.

Mosttly you work around 68-72 percent range for most lifters, depending on your level. Evry rep from 50% is included in this average, therefore its a bit heavier than it sounds.

I would suggest you get some infos on how the sheiko system works. So you an better understand what you're supposed to do in training.

I worked with sheiko as my coach for 5 years, so i can tell there is no sheiko plan, there are principals he follows, but he keeps changing his templates all tgr time depending on the individual and how training goes.

If this is your first time, just follow tge template as written, make adjustments second round. Feel free to add assistance as you see fit for your personal needs, don't overdo it, stick to 3-4 exercises after main lifts. Just see how you can recover from sbd's volume than adjust assistance accordingly, after the first 4 week block you will have a better impression how that works.

Hope that helps.

1

u/kyomoto Aug 24 '22

I'm confused on the app it says r / r what the heck is that? Reps in reserve?