I know this isn’t much help, but I did have a pre-contest, bench only routine, so I know that it exists…I just don’t know what happened to it. A while back, someone broke in to my truch and stole my training bag which contained many of my Sheiko workouts.
This isnt the spreadsheet but it is the explanation of it, I had a hard time finding it so I figure I would link to it here in case anyone else is looking for it:
I just did the first two weeks of it and my bench went up 20 lbs. I have been doing ME/conjugate style for a while, and it just doesnt work for me on bench. This Sheiko works pretty well, I think it was using the pause on every rep that helped me, and maybe the volume helps too. Its seems to easy when you are doing it though.