Hi. I put bench 'specialist' in commas as I'm not strong enough to be a specialist yet, but I'm restricted to bench only competing with a disability!
I'm looking to switch down to 3 days a week to give better recovery, and more time to work on mobility. I was just hoping you could spot any obvious things wrong with my programming.
Day one will be heavy bench day. It's basically a 531 for Powerlifting day.
Bench 531 sets and reps. (Chins between sets)
1 - 3 joker sets on 3 and 531 weeks.
5sets 3 - 5 reps bench assistance - boring but strong percentages
5 sets 8 - 12 reps lat work.
2 sets 8 - 12 reps triceps.
Day two -
Box squat 531 sets and reps.
Rack pull 3 sets 6 - 10 reps
Unilateral quad move 3 sets 8 - 12 reps
Lighter posterior chain move 2 sets 8 - 12 reps
Calf move 2 sets 8 - 12 reps.
Day three -
Bench, speed sets 8 sets 3 reps
Accessory bench 2 sets 6 - 10 reps
Triceps 2 sets 8 - 12 reps
Row/ lat work 4 sets 6 - 10 reps (supersets with above 2 exercises)
Shoulder complex 2 sets 8 - 12 reps
Biceps 2 sets 8 - 12 reps.
The main question I have is whether I could or should put a few sets of bench into day two to give more bench frequency? I'm lifting around 1.5 x bodyweight at the minute, so maybe more frequency would help? Or would it be over training that one move? I was thinking of adding maybe 3 sets of floor press or incline bench or something that day.
I'll do some ab work on two of those days too. Just maybe 2 or 3 sets of two moves.