psu sheiko cms-ms prep comp

PSU Powerlifting 4 day/week Sheiko (CMS\MS Prep and Comp Cycle - 9 weeks)

SHEIKO FAQ There are four days to this routine. Follow a Sun/Tues/Thurs/Fri routine. Fridays are usually short and can be done at White/RecBelow are some notes about Sheiko CMS/MS

Why Sheiko CMS/MS? There are many Sheiko routines. Sheiko CMS/MS is a peaking routine for powerlifters whose volume is high due to consistent training and have hit certain levels of numbers (CMS/MS Level)If you have done CMS/MS before, but haven't trained for a while even though a meet is coming up (Early Fall Meet usually), do Sheiko 37

PLEASE READ Sheiko is a VOLUME-based routine. The key behind this workout is performing the main movements frequently at high volume with moderate weight (80%).Each day features 2 main movements, Squat/DL and a bench. On each day, one of the main movements is done twice, once at the beginning of the workoutand again at the end. On the beginning sets, use your competition stance and calls. For instance, if you squat low bar, Medium stance, use that for the primarysets and then on the finishing sets (typically in the 50-70% area), use an alternating stance, such as narrow stance, high bar. Or for bench, use your competitiongrip with arch followed by close/ultra wide grip with no arch. Deadlift typically has different exercises (such as rack pulls, pulls with 35 pound plates, etc) so switching styles is notnecessary. Sumo pullers are advised to do narrow stance squats on 2xSquat days to help keep the back strong and conventional pullers may benefit from doing wide squats to help keep the hips strong. Each day also features accessory work for the Upper Body. Since this is a four day/week workout, I would advise doing the following:1 Arm Rows (5x10 mid weight) on a Squatx2 day, Side Raises on a Benchx2 Day, and Face Pulls on a DLx2 day. The key is to work the upper body and shoulders for sets, but do NOToverdo it. Band Tricep Pushdowns can also be done 3x15-20 at the end of each workout for equipped lifters. The accessory work is NOT meant to build strength, but to help recover the upper body (for instance, if you can 1 arm row 120 dbs 10 times, use 60 lbs). The weighted situpsare typically done as straight leg situps or spread eagle situps with half your bodyweight in db weight. Side DB obliques or standing weighted Abs can also be done here. Good Mornings/Seated GMs are meant as recovery exercises for the lower body and are done with low weight (~25-30% Squat Weight).

For Gear Use (Ignore if you are a RAW lifter)Use gear only on First Movements. So try to use a DL suit, Bench Shirt, Squat Suit at least once a week. Work up to the Raw 80% sets. If it's 5x3 at 80%, do 2x3 80% Raw, thendo 3x3 80% Geared. Continue Gear Use until Week 8, then back down to raw to allow your body to recover. The hardest weeks are in the middle of the nine weeks, so this is whereyou should be hitting the highest numbers. The last weeks back down weight but keep up the volume so your form will be absolutely perfect come meet day.

For Squatting80% sets can be done with belt. For above 80%, use briefs (suit down) and throw in a few wrapped sets as well. For above 90%, use suit up, wraps. You will open around 90-94%, so get used to the full gear on these sets

For BenchingEquipped Benching during Sheiko can be tricky because many can't touch 80% in their shirt. Hence, you have two options. Substitute in paused 1-2 board work in for a few 80% sets once a weekas well as wear your shirt and do some 1-2 board work at 80% of equipped max. Either case, use the appropriate max so you wont burn out. The key is to get in a good amount of shirted work in.As your equipped bench stagnates, begin to throw in rack presses and other lockout exercises to build the lockout. ALWAYS USE A PAUSE ON 80% SETS

For DlingDeadlifting on Sheiko is not that complex. Same rules as Squatting apply. Use the DL suit and DL equipped max for a few 80% sets a week. Only wear the straps down unless a high % (90%+)is done. Sumo Pullers may want to buy some loose briefs or an old squat suit to help keep the hips fresh.

IMPORTANT ---> On the Spreadsheet, there are two columns, one for raw and one for equipped. I've made some recommendations for when to use equipped lifts. If the equipped column is gray, use raw numbers (all numbers <80% for example)I've added what equipment you should have on. The numbers 3/5 for example means out of the five sets Sheiko calls for, do 3 with raw 80% then 2 for equipped 80%The key to equipment is to get in the gear enough. NEVER use Equipped numbers when you are not wearing equipment! You'll overtrain severelyIf you don't have equipped numbers and this is your first equipped meet, see Nick about thisTipsSheiko is hard on the body, so make sure to warmup properly, stretch before bed, eat enough, and sleep. Ice (after workout) and heat (before workout) will help muscle and joint pain. Like all training, the more consistent you are doing all of these things, the less likely you are to get injured and the better the results will be Workouts take 2 hrs usually. If you do not have the time to do Sheiko properly, do not do Sheiko. The more you stay true to the numbers listed, the better your results.If you are not feeling 100% on a given day, do the same workout but lower the percentages 10-20%. The key is still maintaining the frequency so your form stays spot on.

A workout drink (tub of gatorade costs 8 bucks) or candy is advised to keep blood sugar levels decent during the length of the workoutAVOID HEAVY CARDIO!!!! Lots of walking around campus will help recovery and will maintain your weight. Excessive cardio will do more harm than good.

There are four days to this routine. Follow a Sun/Tues/Thurs/Fri routine. Fridays are usually short and can be done at White/Rec

There are many Sheiko routines. Sheiko CMS/MS is a peaking routine for powerlifters whose volume is high due to consistent training and have hit certain levels of numbers (CMS/MS Level)If you have done CMS/MS before, but haven't trained for a while even though a meet is coming up (Early Fall Meet usually), do Sheiko 37

Sheiko is a VOLUME-based routine. The key behind this workout is performing the main movements frequently at high volume with moderate weight (80%).Each day features 2 main movements, Squat/DL and a bench. On each day, one of the main movements is done twice, once at the beginning of the workoutand again at the end. On the beginning sets, use your competition stance and calls. For instance, if you squat low bar, Medium stance, use that for the primarysets and then on the finishing sets (typically in the 50-70% area), use an alternating stance, such as narrow stance, high bar. Or for bench, use your competitiongrip with arch followed by close/ultra wide grip with no arch. Deadlift typically has different exercises (such as rack pulls, pulls with 35 pound plates, etc) so switching styles is notnecessary. Sumo pullers are advised to do narrow stance squats on 2xSquat days to help keep the back strong and conventional pullers may benefit from doing wide squats to help keep the hips strong. Each day also features accessory work for the Upper Body. Since this is a four day/week workout, I would advise doing the following:1 Arm Rows (5x10 mid weight) on a Squatx2 day, Side Raises on a Benchx2 Day, and Face Pulls on a DLx2 day. The key is to work the upper body and shoulders for sets, but do NOToverdo it. Band Tricep Pushdowns can also be done 3x15-20 at the end of each workout for equipped lifters. The accessory work is NOT meant to build strength, but to help recover the upper body (for instance, if you can 1 arm row 120 dbs 10 times, use 60 lbs). The weighted situpsare typically done as straight leg situps or spread eagle situps with half your bodyweight in db weight. Side DB obliques or standing weighted Abs can also be done here. Good Mornings/Seated GMs are meant as recovery exercises for the lower body and are done with low weight (~25-30% Squat Weight).

Use gear only on First Movements. So try to use a DL suit, Bench Shirt, Squat Suit at least once a week. Work up to the Raw 80% sets. If it's 5x3 at 80%, do 2x3 80% Raw, thendo 3x3 80% Geared. Continue Gear Use until Week 8, then back down to raw to allow your body to recover. The hardest weeks are in the middle of the nine weeks, so this is whereyou should be hitting the highest numbers. The last weeks back down weight but keep up the volume so your form will be absolutely perfect come meet day.

80% sets can be done with belt. For above 80%, use briefs (suit down) and throw in a few wrapped sets as well. For above 90%, use suit up, wraps. You will open around 90-94%, so get used to the

Equipped Benching during Sheiko can be tricky because many can't touch 80% in their shirt. Hence, you have two options. Substitute in paused 1-2 board work in for a few 80% sets once a weekas well as wear your shirt and do some 1-2 board work at 80% of equipped max. Either case, use the appropriate max so you wont burn out. The key is to get in a good amount of shirted work in.As your equipped bench stagnates, begin to throw in rack presses and other lockout exercises to build the lockout. ALWAYS USE A PAUSE ON 80% SETS

Deadlifting on Sheiko is not that complex. Same rules as Squatting apply. Use the DL suit and DL equipped max for a few 80% sets a week. Only wear the straps down unless a high % (90%+)is done. Sumo Pullers may want to buy some loose briefs or an old squat suit to help keep the hips fresh.

On the Spreadsheet, there are two columns, one for raw and one for equipped. I've made some recommendations for when to use equipped lifts. If the equipped column is gray, use raw numbers (all numbers <80% for example)I've added what equipment you should have on. The numbers 3/5 for example means out of the five sets Sheiko calls for, do 3 with raw 80% then 2 for equipped 80%The key to equipment is to get in the gear enough. NEVER use Equipped numbers when you are not wearing equipment! You'll overtrain severelyIf you don't have equipped numbers and this is your first equipped meet, see Nick about this

Sheiko is hard on the body, so make sure to warmup properly, stretch before bed, eat enough, and sleep. Ice (after workout) and heat (before workout) will help muscle and joint pain. Like all training, the more consistent you are doing all of these things, the less likely you are to get injured and the better the results will be Workouts take 2 hrs usually. If you do not have the time to do Sheiko properly, do not do Sheiko. The more you stay true to the numbers listed, the better your results.If you are not feeling 100% on a given day, do the same workout but lower the percentages 10-20%. The key is still maintaining the frequency so your form stays spot on.

A workout drink (tub of gatorade costs 8 bucks) or candy is advised to keep blood sugar levels decent during the length of the workoutAVOID HEAVY CARDIO!!!! Lots of walking around campus will help recovery and will maintain your weight. Excessive cardio will do more harm than good.

There are many Sheiko routines. Sheiko CMS/MS is a peaking routine for powerlifters whose volume is high due to consistent training and have hit certain levels of numbers (CMS/MS Level)

1 Arm Rows (5x10 mid weight) on a Squatx2 day, Side Raises on a Benchx2 Day, and Face Pulls on a DLx2 day. The key is to work the upper body and shoulders for sets, but do NOT

80% sets can be done with belt. For above 80%, use briefs (suit down) and throw in a few wrapped sets as well. For above 90%, use suit up, wraps. You will open around 90-94%, so get used to the

Equipped Benching during Sheiko can be tricky because many can't touch 80% in their shirt. Hence, you have two options. Substitute in paused 1-2 board work in for a few 80% sets once a weekas well as wear your shirt and do some 1-2 board work at 80% of equipped max. Either case, use the appropriate max so you wont burn out. The key is to get in a good amount of shirted work in.

Deadlifting on Sheiko is not that complex. Same rules as Squatting apply. Use the DL suit and DL equipped max for a few 80% sets a week. Only wear the straps down unless a high % (90%+)

Sheiko is hard on the body, so make sure to warmup properly, stretch before bed, eat enough, and sleep. Ice (after workout) and heat (before workout) will help muscle and joint pain.

Name:

Week 1 - Sheiko CMS/MS Prep 1

Sunday sxr % Raw Equipped Thursday sxr % Raw Equipped

Squat 1x5 50% 125 Bench 1x5 50% 70

2x4 60% 150 1x4 60% 84

3x2 70% 175 2x3 70% 98

3/5 briefs ,belt 5x2 80% 200 0 2/5 2brd 5x3 80% 112 0

Squat 1x5 50% 125

Bench Press 1x5 50% 70 1x4 60% 150

1x4 60% 84 2x3 70% 175

2x3 70% 98 3/3 briefs, belt 6x3 80% 200 0

3/6 2brd 6x3 80% 112 0 Rack Press 1x5 55% 88

Accessory 1x4 65% 104

Squat 1x5 50% 125 5x3 75% 120

1x5 60% 150 Accessory

5x4 70% 175 Abs 3x10

Abs 3x10

Tuesday Friday

DL 1x4 50% 115 DL on box 2x3 50% 115

1x4 60% 138 4x2 60% 138

2x3 70% 161 Incline 6x4 55% 77

3/5 briefs, belt 5x3 80% 184 Tri Ext 5x6

Bench Press 1x6 50% 70 Rack Pull 1x4 60% 138

1x5 60% 84 2x4 70% 161

2x4 70% 98 2x3 80% 184

2x3 75% 105 4x2 90% 207

1/2 sets shirt, *1 brd 2x2 80% 112 0 Seat GM 5x5 25% 62.5

2x3 75% 105

1x4 70% 98

1x6 65% 91 Raw Equipped

1x8 60% 84 Bench 140 0

1x10 50% 70 Squat 250 0

Accessory Deadlift 230 0

Deadlift til knee 1x4 50% 115

1x4 60% 138

5x4 70% 161

GMs 5x5 30% 75



bench 1x5 50% 70 Squat 1x5 50% 125

1x4 60% 84 1x4 60% 150

2x3 70% 98 2x3 70% 175

3x3 80% 112 3/5 briefs, belt 5x3 80% 200 0

2/3 shirt, *1brd 3x2 85% 119 0 Bench 1x5 55% 77

Squat 1x5 50% 125 1x4 65% 91

1x4 60% 150 3/5 2brd 5x3 75% 105 0


3/5 briefs, belt 5x3 80% 200 0 Squat 1x5 50% 125

Rack Press 1x4 55% 88 1x5 60% 150

2x4 65% 104 4x4 70% 175

4x4 75% 120 Abs 3x10

Accessory

Abs 3x10 Friday

Tuesday DL knee 1x4 50% 115

DL w/ 35s 1x3 50% 115 1x4 60% 138

2x3 60% 138 2x3 70% 161

4x2 65% 149.5 5x2 75% 172.5

Bench 1x5 50% 70 Mil Press 5x5 35% 49

1x4 60% 84 Incline 6x4 60% 84

2x3 70% 98 Tri Ext 5x8

2/3 2brd pause 3x2 80% 112 0 Seat GM 5x5 25% 62.5

2x3 75% 105

1x4 70% 98


1x8 50% 70 Bench 140 0

Accessory Squat 250 0

DL 1x4 50% 115 Deadlift 230 0

1x4 60% 138

2x3 70% 161

3/5 briefs, belt 5x3 80% 184 0

GMs 5x5 30% 75


Sunday sxr % Raw Equipped Tuesday sxr % Raw Equipped

Squat 1x5 50% 125 DL 1x4 50% 115

1x4 60% 150 1x4 60% 138

2x3 70% 175 2x3 70% 161

3/5 briefs, belt 5x3 80% 200 0 3/5 briefs belt 5x3 80% 184 0

Bench 1x5 50% 70 Bench 1x8 50% 70

1x4 60% 84 1x7 55% 77

2x3 70% 98 1x6 60% 84

3/6 shirt, 1brd 6x3 80% 112 0 1x5 65% 91


Sqt 1x5 50% 125 2x3 75% 105

1x5 60% 150 2x2 80% 112

5x5 70% 175 2x1 85% 119

Straight Leg Situps 3x10 weighted 2x2 80% 112

Thursday 2x3 75% 105

Squat 1x5 50% 125 1x4 70% 98

1x4 60% 150 1x6 65% 91

2x3 70% 175 1x8 60% 84

3x3 80% 200 1x10 55% 77

2/3 briefs, wraps 3x2 85% 212.5 0 1x12 50% 70

Bench 1x5 50% 70 DL knee 1x4 50% 115

1x4 60% 84 1x4 60% 138

2x3 70% 98 5x4 70% 161

3/6 2brd 6x3 80% 112 0 GMs 5x5 30% 75

Accessory Accessory

Squat 1x6 50% 125 Friday

1x6 60% 150 DL's w/ 35s 1x3 50% 115

4x6 65% 162.5 2x3 60% 138

Abs 3x10 4x3 65% 149.5

Pause Bnch 1x6 50% 70

1x6 60% 84

Raw Equipped 5x6 65% 91

Bench 140 0 Accessory

Squat 250 0 Rack Pulls 1x4 60% 138

Deadlift 230 0 2x4 70% 161

2x4 80% 184

4x4 85% 195.5

Seated GMS 5x5 25% 62.5



Squat 1x5 50% 125 Squat 1x5 50% 125

1x4 60% 150 1x4 60% 150

2x3 70% 175 2x3 70% 175

3/7 briefs, belt 7x3 80% 200 0 3x3 80% 200

Bench 1x5 50% 70 2/3 briefs, wrap 3x2 85% 212.5 0

1x4 60% 84 Bench 1x5 50% 70

2x3 70% 98 1x4 60% 84

2x3 80% 112 2x3 70% 98

2/3 shirt 3x2 85% 119 0 3/6 2brd 6x3 80% 112 0


Accessory Sqt 1x4 55% 137.5

Abs 3x10 1x3 65% 162.5

Tuesday 5x3 75% 187.5

DL w/ 35's 1x3 50% 115 Abs 5x10 weighted

2x3 60% 138 Friday

4x2 70% 161 DL to knee 1x4 50% 115

Bench 1x5 50% 70 1x4 60% 138

1x5 60% 84 2x3 70% 161

Rack Press 2x5 70% 112 4x2 80% 184

5x4 75% 120 Mil Press 5x5 35% 49

Accessory Incline Press 6x4 60% 84

DL 1x4 50% 115 Rack Pull 1x4 60% 138

1x4 60% 138 1x4 70% 161

2x3 70% 161 2x3 80% 184

3x3 80% 184 4x3 90% 207

2/3 briefs, belt 3x2 85% 195.5 0 Seated GMs 5x5 25% 62.5

GMs 5x5 30% 75

Raw Equipped

Bench 140 0

Squat 250 0

Deadlift 230 0

Week 5 - Sheiko CMS/MS Comp 1 - Skill Evaluation Week


Squat 1x3 50% 125 Squat 1x3 50% 125

2x3 60% 150 1x3 60% 150

2x3 70% 175 2x3 70% 175

3x2 75% 187.5 3/6 briefs, belt 6x2 80% 200 0

Bench 1x3 50% 70 Bench 1x3 50% 70

1x3 60% 84 1x3 60% 84

2x3 70% 98 2x3 70% 98

3x2 75% 105 3/6 2brd 6x3 80% 112 0

Accessory Accessory

Weighted Abs 3x10 Alternate Sqt 1x3 55% 137.5

Tuesday 1x3 65% 162.5

Squat 1x3 50% 125 4x3 75% 187.5

1x3 60% 150 GMs 5x5 30% 75

2x3 70% 175 Friday

1/2 briefs, belt 2x2 80% 200 0 DL knee 1x4 50% 115

briefs, belt, wrap 1x1 90% 225 0 1x4 60% 138

suit up, wrap, belt 2x1 100% 250 0 4x4 70% 161

Bench Press 1x3 50% 70 Incline 6x4 60% 84

1x3 60% 84 Tri Ext 5x6

2x3 70% 98 Rack Pull 1x3 55% 126.5

1/2 shirt, *1 brd 2x2 80% 112 0 1x3 65% 149.5

shirt 1x1 90% 126 0 2x3 75% 172.5

shirt 2x1 100% 140 0 4x3 85% 195.5

DL 1x3 50% 115 Abs 5x10 weighted

1x3 60% 138


1/2 briefs, belt 1x2 80% 184 0 Bench 140 0

briefs, belt 1x1 90% 207 0 Squat 250 0

suit up, belt 2x1 100% 230 0 Deadlift 230 0

Raw numbers on 90,100% are done if lifting raw

Week 6 - Sheiko CMS/MS Comp 2


Squat 1x3 50% 125 Squat 1x3 50% 125

1x3 60% 150 1x3 60% 150

2x3 70% 175 2x3 70% 175

3x3 80% 200 3/5 briefs,belt 5x3 80% 200 0

2/3 briefs, wraps 3x2 85% 212.5 0 Bench Press 1x3 50% 70

Bench Press 1x3 50% 70 1x3 60% 84

1x3 60% 84 2x3 70% 98

2x3 70% 98 2x2 80% 112

1/2 in shirt 2x2 80% 112 0 2/3 in shirt 3x1 85% 119 0

shirt 2x1 90% 126 0 Accessory

2x2 80% 112 Alternate Sqt 1x3 55% 137.5

accessory 1x3 65% 162.5

Squat 1x4 50% 125 4x2 75% 187.5

1x4 60% 150 Abs 3x10

4x4 70% 175 Friday

Abs 3x10 Pause Bench 1x3 55% 77

Tuesday 2x3 65% 91

Deadlift 1x3 50% 115 5x3 75% 105

1x3 60% 138 Weight Pushup 5x4 1/2 BW

2x3 70% 161 DL 1x3 50% 115

3x3 80% 184 1x3 60% 138

2/3 briefs, belt 3x2 85% 195.5 0 2x3 70% 161

Bench 1x3 50% 70 6x2 80% 184

1x3 60% 84 Seated GMs 5x5 25% 62.5

2x3 70% 98

3/5 2brd 5x3 80% 112 0

Accessory Raw Equipped

DL to knee 1x3 55% 126.5 Bench 140 0

1x3 65% 149.5 Squat 250 0

4x3 75% 172.5 Deadlift 230 0

Good Morning 5x5 30%



Bench Press 1x3 50% 70 Squat 1x3 50% 125

1x3 60% 84 1x3 60% 150

2x3 70% 98 2x3 70% 175

2x2 80% 112 1/2 briefs, belt 2x2 80% 200 0

2 sets shirt 2x1 85% 119 0 briefs, belt,wrap 2x1 85% 212.5 0

Squat 1x3 50% 125 Bench 1x3 50% 70

1x3 60% 150 1x3 60% 84

2x3 70% 175 2x3 70% 98

3/5 briefs, belt 5x2 80% 200 0 3/5 2brd 5x2 80% 112 0

Rack Press 1x3 55% 88 Accessory

1x3 65% 104 Squat 1x3 55% 137.5

4x2 75% 120 1x3 65% 162.5

Accessory 4x3 75% 187.5

Good Mornings 5x4 30% 75 Seated GMs 4x4 25%

Tuesday Friday

Bench 1x3 50% 70 Incline 5x3 60% 84

2x3 60% 84 Weighted Pushup 5x4 1/2 BW

2x3 70% 98 DL 1x3 50% 115

3/6 2 brd 6x3 80% 112 0 2x3 60% 138


DL 1x3 50% 115 4x3 75% 172.5

1x3 60% 138 Abs 4x8 weighted

2x2 70% 161

3/5 briefs, belt 5x2 80% 184 0 Finalize Openers

Abs 3x8 NO MORE SUITED DLS

Raw Equipped

Bench 140 0

Squat 250 0

Deadlift 230 0


Sunday sxr % Raw Equipped

Squat 1x3 50% 125

2x3 60% 150


2/4 briefs, belt 4x2 80% 200 0 Bench 140 0

Bench 1x3 50% 70 Squat 250 0

1x3 60% 84 Deadlift 230 0

2x3 70% 98

2/5 2brd 5x2 80% 112 0

Accessory

GMs 4x4 30% 75

Tuesday

Bench 1x3 50% 70

2x3 60% 84

2x3 70% 98

2/4 shirt 4x2 80% 112 0 If needed, touch opener - exchange 2 sets

Accessory

DL 1x3 50% 115

2x2 60% 138

2x2 70% 161

4x2 75% 172.5

Abs 3x8 DONE WITH EQUIPPED LIFTING

Thursday sxr % Raw Equipped

Squat 1x3 50% 125

1x3 60% 150

2x3 70% 175

3x2 75% 187.5

Bench Press 1x3 50% 70

1x3 60% 84

2x3 70% 98

Paused 4x2 80% 112

Accessory

Seated GMs 4x4 25%

see warmup chart

Week 9 - Sheiko CMS/MS Comp 5 - Meet Week Meet Equipped

Sunday sxr % Raw Equipped Squat 1st Attempt 90-94%

DL 1x3 50% 115 2nd Attempt 96-100%

2x3 60% 138 3rd Attempt PR

2x3 70% 161 Bench 1st Attempt 90-94%

Bench 1x3 50% 70 2nd Attempt 96-100%

2x3 60% 84 3rd Attempt PR

2x2 70% 98 DL 1st Attempt 90%

2x1 75% 105 2nd Attempt 98%

Abs 2x8 3rd Attempt PR

Tuesday Raw Equipped

Squat 1x3 50% 125 Bench 140 0

2x3 60% 150 Squat 250 0

3x2 70% 175 Deadlift 230 0

Bench Press 1x3 50% 70

2x3 60% 84

3x2 70% 98

Raw Equipped ENTER MAXES HERE

Bench 140 SET PAGE SETUP TO LANDSCAPE!Squat 250

Deadlift 230

Rack Press 160

* next to 1 brd means use a 1brd if you cant touch in shirt with 80%

Following is from Sheiko's Textbook in regards to the volume load of the Prep period

"Small" Days are done raw in terms of bench to keep the volume low and to recover

psu sheiko cms-ms prep comp

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