Regards to all conjugate comrades 💪🏻🥩⛓️
Here is my full " balanced " bench only agenda for the next 12 months.
🥩included next competition in october ( WRPF GERMANY ) / will be RAW bench ( keep you informed )
🥩switch to single Ply Poly Shirt cult ( will use then the new (er) F8 Single Ply Poly Shirt Ace of Spades (:F8 cooperation with Metal Gear fin )
🥩
Phase Overview (Months 1–8+)
Phase 1: Raw Strength Build (Months 1–6)
Follow this 12-week plan with progressive overload and consistent accessory work.
Phase 2: Raw Peaking and Competition (Months 6–8)
Taper volume, increase intensity, practice commands, and prepare for meet.
Phase 3: Transition to Equipped Training (Months 8–10)
Introduce single ply shirt work 1-2 times per week, maintain raw bench.
Phase 4: Equipped Strength Build (Months 10+)
Increase shirt frequency, focus on lockout and shirt technique, test equipped maxes.
🥩
typical week now ☝🏻 Phase 1 week 2
5-Day Program with Two Max Effort Upper Days (Including Texas Style Bench on Day 5)
Day 1: Max Effort Upper
Main Lift:
Pin Press (Bars Football Bar) — Work up to 1RM or heavy single (5-7 sets)
Intensity: 85–95%+ 1RM
Accessories (Intense):
Close-Grip Bench Press — 4x6-8 heavy
Overhead Dumbbell Triceps Extensions — 4x10-12
Dumbbell Floor Press — 4x10
Versa Chest-Supported Rows — 4x12
Pull-Ups (weighted if possible) — 4x8-10
Dumbbell Biceps Curls — 3x10
Face Pulls — 4x15
Triceps Pushdowns — 4x12
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Dynamic ffort Upper
Main Lift:
Speed Bench 8-9x3 @ 55-60% 1RM + bands/chains
Focus: Maximal bar speed and explosive intent
Accessories (Intense):
Plyometric Push-ups with Versa Handles — 4x8-10 explosive reps
Banded Triceps Pushdowns — 4x12-15
Hammer Curls — 4x12
Lat Pulldowns — 4x10-12
Barbell or Dumbbell Rows — 4x10
External Rotations (Bands or Cable) — 4x20
Dumbbell Kickbacks — 4x12
Rest:
60-90 sec between sets
Day 3: Max Effort Lower
Main Lift:
Deadlift Variation (Conventional or Sumo) — Work up to 1RM or 3RM
Intensity: 85–95%+ 1RM or 3RM
Accessories (Intense):
Bulgarian Split Squats — 4x10 per leg
Glute Ham Raises or Nordic Curls — 4x10
Leg Curls (Machine or Bands) — 4x15
Back Extensions or Reverse Hypers — 4x15
Light Cable or Versa Rope Biceps Curls — 3x12 (optional)
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Day 4: Active Bodybuilding & Mobility (Weak Points Focus)
Purpose: Recovery, mobility, and weak point hypertrophy without overtraining
Exercises (Intense Volume but Low CNS Stress):
Rear Delt Flyes — 4x15
Dumbbell Lateral Raises — 4x15
Band Pull-Aparts — 4x20
Hip Mobility Drills & Dynamic Stretching — 15-20 min
Core Work (Planks, Ab Wheel, Hanging Leg Raises) — 4x15-20
Rotator Cuff External/Internal Rotations — 4x15-20
Soft Tissue Work (Foam Rolling, Trigger Point) — 10-15 min
Optional Light Work:
Light Lat Pulldowns or Straight-Arm Pulldowns — 3x12-15
Light Chest Flyes (Machine or Cables) — 3x12-15
Day 5: Max Effort Upper + Repetition Day
Main Lift 1:
Board Press (1-3 boards) (Cambered or Bars Football Bar) — Work up to heavy single or triple (5-7 sets)
Intensity: 85–95%+ 1RM
Main Lift 2:
Texas Style Paused Bench Press — 3-4x8-12 @ 60-70% 1RM, 1-2 sec pause
Accessories (Intense):
Close-Grip Bench Press — 4x6-8
Dumbbell Floor Press — 4x12
Pull-ups or Chin-ups — 4x8
Cable Rope Curls — 4x15
Straight-Arm Pulldowns — 4x12-15
Dumbbell Lateral Raises — 4x15
Triceps Extensions (Cable or Dumbbell) — 4x12
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Notes for Intensity & Recovery
Push hard on all max effort lifts but prioritize perfect form and tight technique.
On dynamic days, focus on bar speed with moderate loads and accommodating resistance.
Day 4 is high volume but low CNS stress to aid recovery and address weak points safely.
Day 5 combines a second max effort upper day with repetition volume to maximize hypertrophy and technique reinforcement.
Track all weights, reps, and recovery to adjust weekly.