Peak Bench

10 weeks of advanced block-periodized bench training. Bench is hammered twice a week — one Max Effort heavy day and one Sheiko-style volume day — with a dedicated lower-body day and a pull-focused day in between so your squat, deadlift, and back strength don't decay during the block. ME variations rotate weekly: floor press, close-grip, spoto press, then paused and slingshot work in Block 2. Block 1 (weeks 1-4) is accumulation. Block 2 (weeks 5-8) is intensification — heavier ME work plus paused FSL after the main lift. Week 9 is a taper. Week 10 is your peak — opener, second, and third 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Bench) / Wed (Lower Body) / Fri (Volume Bench) / Sun (Pull + Speed Bench). Always at least 1 rest day between sessions. Do NOT stack two bench-focused days back-to-back. The Wednesday lower-body day exists so you don't lose your squat/DL during the block; treat it as part of the program, not optional.

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