Change program or keep with it

[foglght]

I started using the app about 8 months ago. Went to my comp in April and improved to just at 500kg total. My overall goal by 40 yrs old was to be at 550kg total.

I used the 3 day a week program (intermediate medium load) for that time frame. I have 20 weeks now until the next competition I want to attend, so I set the app for the 4 day advanced large load.

I'm in the 93kg class and sit around 89-90kg usually.

Most of the workouts I can complete all the lifts with a 1 min. rest period between sets. I've noticed I'm getting stronger, but should I move the maxes up or just stick with the program as written? Doing 5 sets of 3 of 315 for squat is getting relatively easy now.

Not sure what my RPE is supposed to be for most of these lifts. Do I add weight as necessary? As an example, today for the second round of bench, the last sets were 5x5 of 215, but I can do that paused (at the chest) for every rep and that is maybe an RPE of 5 or 6.

Nutrition is ok with between 100 and 150g of protein a day. There is creatine in my pre-workout, but have noticed I don't react well to having it in my shakes as well.

No idea if I'm on the right program or what my expected results should be. I just switched from 5/3/1 to try something different. My squat has skyrocketed and deadlift went up. Bench seems stalled still around 125-130kg.

[ibobland08]

If you are getting stronger I would stick with the program you are doing.  Sheiko programs rely more on volume than intensity as the overload mechanism, so each individual set won't be particularly hard.  The reason for this is because you are supposed to use perfect technique every rep.  So rather than just go through the motions to complete the rep, make sure your technique is absolutely perfect each each rep.  Do this by filming your sets and using a bar path tracker or have a knowledgable person watch you lift.  You will probably be surprised that your technique isn't actually as good as you think.  However if all your technique is good and the lifts feel easy, Boris says that you can increase the weight by 5-7.5 kg every two weeks for the sets.  Or you can add 1-2 reps per set. 

As far as your bench goes, it's no surprise that you are stalling at it while your squat and deadlift went up.  Right now your bench press is about 25% of your total with is about what it should be.  My guess is your squat and deadlift were previously under-trained or your technique wasn't good.  Thus you got big gains there.  It's pretty common as bench pressing is easier than squatting and deadlifting. 

[foglght]

Ok, thanks for the tips.

I read in a couple places that some of the programs are designed for certain height/weight/body types.

I try to do all paused "comp style reps) for each bench set. I just don't feel the progress there.

You are correct, my squat was significantly undertrained. I went from 280 to 355 (comp lifts) in one small sheiko cycle. It has slowed a little bit, but I think 405 is attainable by the end of the year.

My workouts usually are just me and a power rack. I don't really know anyone who would have the expertise to critique my form at the work gym.

[Deaddy]

If your bench technique is good, you need more muscle to move more weight. What strikes me is the low amount of protein you eat. I think you should eat more protein, at 90kg I would aim for 200-250g as a start and then adjust from there. Of course you can also slowly go up with your protein intake, depending on which way suits you best. Maybe you can get away with less, but that privilege is usually reserved to the younger people with good sleep and little life stress.

Also I think the additional exercises for the chest muscles are important, so do not skip on the flies and other accessory exercises, but maybe I am interpreting too much into "just me and the power rack".

These things aside, there can be of course other issues with the bench. If technique degrades with higher intensities, it could also be possible that you either need more practice (so keep doing what you are doing and try to maximize muscle mass in the process) or that you practice bad technique, which is not sustainable at higher weights. For this I recommend that you at film yourself, but maybe you already have a hunch from last competition.

[foglght]

Ah, the power rack comment was just that I typically do not have a gym buddy. Half the time I go to the gym I'm the only one there.

I'll have to see if I can figure out a way to get more protein without going way over budget on food. We already drop $1k+ per month with 3 kids.

I don't skip the accessory lifts for sure. I actually add lifts for upper back and biceps.

Will try to get some vids of the lifts. Who should I have critique them? I have a few from the last comp, but they are all from the front. I stayed pretty conservative and only missed one of the 9 lifts (of course, 3'rd attempt bench).

[kasperdahl]

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