New to Sheiko: Frequency, Bench, iOS Questions

[Human Paste]

Hey Dudes,

First off my stats:

Height- 5'8"
Weight- 180 lbs
Years Lifting- 6
Age- 26
Specific- Bench Only
Bench Max- 265 lbs


Due to injury I am bench only these days. It has always been my weakest lift as 225 lbs is still a struggle at times but I am focused harder on achieving 315 now more than ever...but have hit a hard plateau in the mid-200's (depending on peak week I might land over or under 250).

For the past 6 months I have only benched once/week and am as strong as I was benching twice. Due to time constraints and the decent amount of bodybuilding I like to get in I much prefer benching once/week to multiple times.

With this plateau in mind, I realize I need to change my bench programming up and have never tried Sheiko which I would now like to. Questions though:

1) There are of course VARIOUS 'Sheiko' programs floating around online. I understand the official ones have been catalogued in the iOS app, but out of those which would be best for an intermediate such as myself?

2) Which program(s) would be best specifically for bench? I cannot squat/deadlift (injury) so am strictly looking to use Sheiko for LONG TERM bench gains (not a 6 week miracle pill, I want a new program I can run into the ground repeatedly).

3) Is #29-#32 the basic Sheiko program that most refer to?

4) From what I've read these programs have you benching at a frequency of 3-4x/week. For those doing this, how do you structure your lesser accessory/bodybuilding work in addition to this? Does this risk shoulder injury at all? Do the pecs eventually overbear the delts in a negative way after years of Sheiko programming?


Clearly I'm very new to Sheiko so any insight and advice is more than welcome.

[james_west]

Hi Mate

I am far from the most qualified to answer this but I'll give you what I know until someone with more knowledge/experience answers. 

Firstly, there are now bench specialisation programs on the ios app. So I am guessing one of them would be the best option for you?

As for the frequency, benching more frequently will be skill development as well as normal muscle/strength gain.

With the accessories, I haven't done the bench only program but with the standard programs I run the program as prescribed and add in a bit if back/bicep work and judge it by feel. I used to prefer everything planned out so it has taken a bit of time for me to get used to it but it seems fine now.

If you are new to Sheiko I would run a cycle as prescribed and see how you feel.

I hooe that helps

James