If you can't pause both reps, just pause the first.
A lot of people, including me, have used inflated bench maxes for the standard 37. However, while 37v2 is lower volume, it is also higher intensity. I would also use actual maxes the first time through. Judge whether the intensity/volume is appropriate based on your experience the first time through.
The program never specifies more than 85%x2 or 90%x1. You really should be able to do that comfortably with pauses based on a true comp style max (not touch and go). It may get harder and slower as fatigue sets in through the program, but it's still doable....until you start playing around with the template. If you find on a particular day you cannot hit your prescribed weights, lower the weight by 3-4% and complete all the prescribed sets and reps. This only ever happened to me once on Sheiko - the last squats at the end of week 8 of prep cycles.
Hows your experience been? #37 #37 #32 for 5kg pb from 145kg start or something?Not a sheiko expert here but I found for me on bench it worked better to stick with my actual current max rather than increasing it like some suggested.
I have been doing the new version of 37, 31, 32. Up to the end of week 7 and is progressing very well. I'm loving the slightly lower volume, slightly higher intensity.
Got the Sheiko forums version #2 though? Check it, they have a new version for over 80kg lifters.Started #37 on Tuesday - let the fun begin
I think I'm on exactly the same point you are then. I did 128kg singles of bench without any issues, but they didn't come up super easily - not enough to make me think next week's attempted single at my programmed max (140) will be possible. What do you think you'll hit first week of #32? How were your heavy singles in #31? I'm using a false max (140, actual = 130 to 132.5)I have been doing the new version of 37, 31, 32. Up to the end of week 7 and is progressing very well. I'm loving the slightly lower volume, slightly higher intensity.
Upping the weight when you feel strong? Where'd you get that rule from?Ive been applying the 3.8% weight reduction for shit sessions in reverse for the majority of my bench work now. Adapted fairly well by week 6.
I'd like to try CMS bench... I feel I'm recovering fine from #32 and #31. But Sheiko says stick with a routine your level, doing a champions program wont make you a champ, put in the hard yards etc.CMS bench going OK so far. Front delts are very fatigued though and require constant massage lol