Sheiko App Android

Robert,

First post.  I have been running a Sheiko-like progam by CS Sloan titled From Russia With Strength and Power and have been doing the 3days a week version.  Iwould like to switch over to a Sheiko 4days a week program and am wondering where to start on the app.  Would it be best to do a 3day a week intermediate program or the first 4 day a week program.  Also, I notice that there are PRs mixed in the program but was wondering if I should do a PR at the end as well to determine the next sessions weights and if I do a PR in week 2 do I adjust the weights from that point onwrds.

Current lifts in pounds  SQ 405  Bench 335  DL 475
Technique is pretty solid
Upper back and lats are my weakness.

Any help is appreciated.

Start off with the 4-day. You get a few test days during the program and a final test day at the end. If you get new maxes on the first test day use those new maxes going forward. The next test day is just to see where you're at prior to the last test. Use your last test results to start the program over again and make any needed tweaks to the program so it suits you better.

Robert,

Thanks for the quick reply.  The information is appreciated. I am starting with the small load-advanced program and am looking forward to getting stronger with the overall program.  Couple of questions, how do the app programs correlate to the online #29, 30, 31...programs?  Can I move the second chest exercise to after the goodmornings (or other secondary exercises) to allow some rest for the chest musculature?  For second exercises can I substitute something that benefits me?  In otherwords, I am weak off the floor on DL, can I do deficit DL instead of rack pulls as my secondary exercise or should I stick to the exercises as written?