Which program should i use?

[Svullo123]

Hi, im 17 years old and been lifting serious for 1 year and training 4-5 times a week and I played ice hockey before that so im used with alot of training.I used a 5x5 program with alot of accesory movements and I want to start with a New program. So i wonder should i use over 80kg 3 day or the 4 day program?

My lifts: Bench 95kg | Squat 120kg | Deadlift 160kg

[RussianBear]

Hi, im 17 years old and been lifting serious for 1 year and training 4-5 times a week and I played ice hockey before that so im used with alot of training.I used a 5x5 program with alot of accesory movements and I want to start with a New program. So i wonder should i use over 80kg 3 day or the 4 day program?

My lifts: Bench 95kg | Squat 120kg | Deadlift 160kg

You can always start out by the 80 kg over program and increased when you finish the program and are accustomed to the sheiko style of training.