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Bench press 14 week block

Bench press 14 week block

-Regulated intensity all 14 weeks
-listed accessories/reps/sets

Lifters choice -
- substitute any accessory exercise you'd like, for example if you can't do weighted dips, do skull crushers or triceps extensions, etc

Volume block
Week 1- 4x5 @ 77%
Week 2- 4x5 @ 80% 
Week 3- 3x5 @ 82.5% 
Week 4- 4x5 @ 82.5%
Week 5- 3x5 @ 85% 
Week 6- 4x5 @ 85% 

Weighted dips  4x10,8,6,6 
Paused Flat db press 4x8-10
Barbell rows 4x8,10,10,12
Lat pulldown 4x8,10,10,12

Intensity Ramp 
Week 1- 3x3 @ 82.5% 86%, 90% 

Week 2- 3x2 @ 86% 90% 92% 

Paused flat db bench 4x8,8,6,5
Weighted dip 4x6,6,8,8
Db row 4x8-12

Strength block
Week 1- 5x3 @ 86%
Week 2- 3x3 @ 88% 
Week 3- 5x3 @ 88% 
Week 4- 1xAMRAP @ 90%

Weighted dips 4x8,6,5,3
flat Db press 4x8,6,5,3
Seated row 4x8-10
Lat pulldown  4x8-10
Peaking -
Week 5- 3x3 @ 92%
Flat db press 3x5-8
Tricep pushdowns 3x10-12
Lat pulldown 3x10-12
Week 6- 1x1
Work up to 104-108+% 

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.


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