u/musclereich

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

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.

Dudes here is one of my fave assistance i:

Reverse hyper 🥩

Inside my 5 day conjugate bench aenda ⛓️

Max efford lower day :

Box Squat : 1 x RM 240 kg

Bulgarian Split Squat : 3 x 10 ( pS ) 90

Nordic Curls : 3 x 10

Leg Curls/ Waden SS : 3 x 15

Reverse Hyper : 3 x 15

Rope Biceps 2 x 15

Abs 15 15

Starting bulking season again.

Actual b/w 117 kg

Powerlifting competition in october 26'

WRPF GERMANY MASTERCHIPS

💪🏻⛓️💪🏻

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PROUD to announce the WRPF GER Masterships in Hamburg 💪🏻🥩⛓️ October 26'

Starting my Single Ply Training again.

529 lbs on a 4 cm Board

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💪🏻🥩💪🏻

Regards to.all Conjugate comrades. I am back on track. Bench only specialist, member & athlete in WRPF/ WEPF Germany.

Had a Lifting break because of personal reasons

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Weak Things BREAK