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This year, I had success with both higher intensity + lots of accessory work (RTS) and with lower intensity and very little accessory work (Sheiko #37) - but in both instances, I think the key was frequency and incorporating paused work off the chest. Each 4-6 weeks, I've only picked up 2.5kg or so but I've been much more consistent than in the past, so over time it has just added up.
Yeah cheers fellas, I've seen a sheiko bench focussed program on another forum and I might give that a go.
I was hesitant to give Sheiko a go cause even though people like Spritcha recommend it these same people have delts bigger than my chest... which is why I thought it was more for advanced trainees, and I'd benefit from something with a high rep/hypertrophy slant.
But the more I train instinctively the more I leave room for accidentally doing less somehow, in volume, effort, intensity, whatever. Sheiko at least makes sure you're always doing more (from what I can see).
Less thinking, more lifting. Plenty of guys at PTC Brisbane have embraced sheiko and gotten awesome results, some guys use the PTC PPP program, some use smolov.
The best program is the one you put the most effort into. Try them all and see how you go .
sheiko bench only will work for noobs and advanced a like. If your primary goal is to increase your bench as quickly as possible, it is an absolutely fantastic program.