can you change sheiko to suit strongman benching to overhead pressing and put some back work in like rows and chins
Yes, as far as I am concerned you can change it however you like. See Sheiko’s book on the same site. Keep in mind in its original form it is a powerlifting routine.
However, if you have never done a sheiko routine before, I suggest you do it as written until you get a feel for it. Try it for a month and then you can switch up exercises if you see fit.
Sheiko highly encourages you to make the templates your own after some experimenting. I suggest starting as written, though substituting OHP in for bench if you do strongman is a solid idea from the get go. Start tweaking from there. Don’t make 8 million changes out of the gate and then come back in 3 weeks and blame his ideas.
hold on there
I don’t think you can just sub OHP for benching 3+ times a week. That’s not Sheiko and that’s not umm… well that is gonna fuck your shoulders up mang. The same volumetric approach isn’t going to work for that lift in my opinion, the muscle group is a lot smaller and shoulders fatigue quickly in work sets compared to bench.
Sheiko normally only OHP variation every two weeks in this one and the Joeskopec ones I have ran, and some incline work. So twice in a cycle. Everything else is benching.
Modifying it is one thing but this just sounds real dangerous. Sheiko is a program to get the best gains in the three core lifts together at the same time and the design is really geared for that. If your lift is OHP and not bench you probably have a ton of other considerations and could be doing something a lot more beneficial for your press? IDK man, just throwing ideas out there, and just my opinion
i say cause for some reason my shoulder kills during bench altho my aim is to increase my deadlift and squat not all fussed about the others atm