Returning Intermediate Lifter- bench program?

Hello,

I found this program and was wondering if it would be most advised:

https://docs.google.com/spreadsheets/d/1b-w9YhT5p3nqOrnOP_5CuC3BYMz6i8of3YjZKbABobc/edit#gid=432362337

My current max is around 195-200. My previous max was around 255.

I was also wondering if it is acceptable to use dumbbells initially?

My only bench is in my basement and even working at lower % of max consistent with Sheiko's programming, I do not feel safe barbell benching without a spotter. I will compete in powerlifting eventually but I am a rock climber and my goals are to maximize my physical strength for a period of a fraction of a second to a few seconds, so practicing the barbell variant isn't strictly required for my training to be a success.

Tangential to this and perhaps appropriate for another thread, I am curious about any Sheiko related thoughts on pull-ups. As a climber it is important for me to be highly proficient at this exercise for both energy systems. A heavy 1RM and one arm pull-ups (which I can do 1 of), are equally important to endurance (which requires 10-20 reps to be satisfactory for bouldering). I was thinking of programming my pull-ups around 50% intensity and increasing to 60% or so like the above bench program. I'd have to use a few sets of weighted pull-ups throughout the month as well as progressively higher reps at least one day a week. Finally volume cannot get too wildly out of control, because it would interfere with climbing success. Ideally twice a week (and one single arm day) has been working for me

I must also mention that this needs to all be independent of squatting and deadlifting. I am currently rehabbing a minor hip injury and can't train any lower besides light climbing and physical therapy

Thanks for reading

JAxelrod

After learning more about Sheiko it seems I would qualify as an intermediate. I guess I should be using the prep program over this one in that case.

Would be interested in any thoughts on this program above, I don't know how old it is, but it seems like a good approach for someone bridging the beginner-intermediate period

After learning more about Sheiko it seems I would qualify as an intermediate. I guess I should be using the prep program over this one in that case.

Would be interested in any thoughts on this program above, I don't know how old it is, but it seems like a good approach for someone bridging the beginner-intermediate period

When you write your max, is it kg or?

I would stick to the well known routines or the app.

Have never seen a sheiko program in that lay-out.

It was copied from one of his programs into a spreadsheet by someone other than myself. There's no assistance or other lifts for that reason.

I ran this program to get used to some higher volume. I set my max a little high and may not be able to complete it. Guess I'll finish the program at this point, and move onto the prep program

Having no problems using dumbbells instead of barbell, except it is a lot of work on my grip

Is there a reference that can explain to me Sheiko's opinion on time between sets?