Although my main focus is strongman, I like to have power lifting in there too just for raw strength and size. I heard benching once a week for about a month then taking off for about 3 weeks ( just bench ) can be very effective. My workout looks like this
mon. squat,front squat,hamstrings,1 foot leg press, dbell curls, dbell rows
wed. dead lift, clean/press, farmers walk, plate holds
fri. Bench ( sometimes ), Zydrunas Press, incline dbell, tricep pushdowns, close grip bench
Should I alternate bench and close grip 2 weeks at a time, do both, or what?