Hi CT, I'd really appreciate your insight here.
I'm a 17 y/o powerlifter (I also play rugby but it's currently off-season and I didn't play much last year due to moving clubs / injuries etc.). Recent best lifts (unequipped): SQ 215kg (474lbs) / BE 160kg (353lbs)/ DL 220kg (485lbs) at 95-100kg BW.
I generally bench 2-3 times a week, having gone as high as 5 times for a brief period, and have progressed pretty well, but recently I've struggled to progress alongside squatting frequently etc., especially with my paused bench.
My shoulders (or at least delts) are a bit of a weak point through a lack of focus on them, so I thought bringing up my overhead pressing would be a good idea, to give my overall strength a boost and hopefully my bench as well.
I'm preparing for a meet at the moment and working on my pause etc. (IPF rules, so long pauses), and generally building to a few top sets (1-5 reps) before going for lighter triples. I thought a shoulder session once every 6-7 days would be the best approach, as a substitute for one of my 3 current bench sessions.
Currently, I am considering a ramp to a heavy triple or possibly a wave loading ramp, using press from pins or push press (to involve the triceps more and hopefully carry over to the bench). Perhaps I could use a similar plan to the initial shoulder session of I, Bodybuilder but reduce the volume? My idea is to do this for 4-5 weeks before focussing entirely on bench again for the last couple of weeks before competing.
Any advice would be brilliant, thanks!