Some PRs but a stalled bench

[Deleted]

Hi all,

First of all thanks you for the information about Sheiko. This is the only program that seems to increase my lifts consistently. I completed reduced volume #37, #37 and #32 and I got a 10kg increase on squat (210kg), 5kg increase on deadlift (255kg) but no increase on bench press (160kg) at 100kg body weight raw.

I have just completed the reduced volume #37 with the new maxes and now I have a couple of questions:

1) Should I do the full volume #37 next or just increase my max by 2.5kg and repeat the reduced volume #37? I find that the full volume #37 gets a bit tough to finish toward the end. With the reduced volume #37 I am getting working hard but not straining too much, and I can go a bit harder on the assistance work.

2) Any ideas on how to increase the bench press? I am hitting all the prescribed lifts without much struggle but when it comes to the maxing out the bar just dies out a couple of inches off my chest (I bench raw). I am thinking of doing higher rep seated db press on day 1 and 5 and barbell incline on the day 2 as assistance work.

Any ideas would be much appreciated.

Thanks,

[benburgess]

Hey bud, welcome on board.

1st of all that is a GREAT increase on your squat, and in fact an overall gain of 15kg on your total in 12wks if awesome.

1) Do i understand you right, that reads like you have done #37,#37,#32 then also done another #37 reduced with the new maxes, right? So you are looking for what to do for the next 4 weeks then you will run #32 again??

2) i dont agree with the choices of seated DB press and inclines as the GPP stuff personally...i would be looking at some upper back/lats and maybe some pecs (e.g. DB rows and DB bench maybe).

You could also look at switching one of the main benching movements on Day 1 or 2 (i.e. not the pyramid) to something that targets that weak spot. Personally i would go with pin presses (dead stop after each rep) wit pins set an inch below your sticking point. Keep sets/reps/%'ages the same just try and figure out an accurate max to base it off.

[Deleted]

I am pretty happy with the gains. I am not too disappointed with the bench press because I am having some shoulder problems from trying to pause every rep on bench and doing barbell military press as the GPP, I guess I just put too much stress on the shoulders.

1) Yes that is correct. I figure I should either increase the volume (by doing the full #37) or increase the intensity a bit (by increasing the max by 2.5kg) instead of repeating the 4 weeks I just did.

2) I have a separate day for upper back/ lats. I have never liked pin press as it really stress my pec-delt tie-in in a bad way. DB bench would be possible. I picked seated db press and incline because I have always have weak shoulders from not directly training them. I figure I should probably target them somewhat in case that is what is limiting my progress.

[benburgess]

1) Assuming you used your new maxes in the 1st #37 reduced I wouldn't increase them for the 2nd one. I think you'll geta good benefit from just repeatin it again then running #32 again. The fatigue you've accumulated during the 1st cycle should make the 2nd one harder anyway. Don't forget that Boris says you should have some flexibility built in thre anyway so if you are having a particularly great session you can increase the working weights by up to 5kg anyway.

If it's a boredom thing you could run another cycle like #30 or #31 but that's quite an increase in volume. Or you can just suck it up, most sheiko progs are essentially v.similar anyway...

2) Tough one, I suppose the pec/delt tie in is probably where u need to get stronger if you are weak off the chest...how about a one inch board with a pause?