Written by Team Juggernaut
I know many of you have been asking for detailed breakdowns of my training, and I have tried to maintain 
a balance of answering questions but also maintaining a sense of respect for my trainees. So, with that being said, I am going to lay out for you the main exercises I have done for the last 10 weeks, and reserve the accessories for my trainees. The accessory work is where I truly build my bench… But worry not I will lay out my accessories just not reps and schemes.
I based my numbers off of a 540 bench that I acheived with a pause at my meet in May.
Week 1 Reps
Regular bench: 375 x 5 x 3 sets
Close Grip Off Board
Lat Pull Downs
Tricep Pushdowns
Abs
Week 2 Speed
Regular Bench: 300 x 3 x 10 (30 secs rest between sets)
Pause Presses
Lat Pull Downs
Tricep Extensions
Lateral Raises
Shrugs
Abs
Week 3 Max (I don’t always Max Out, but this is my heaviest week in the rotation)
Regular Bench: 470 x 5 x 2 sets
Incline DB Press
Lat Pull Downs
Shrugs
Tricep Extensions
Week 4 Reps
Regular Bench: 400 x 3 x 3 sets
Close Grip Off Board
Lat Pull Downs
Dips
Abs
Week 5 Speed
Regular Bench: 315 x 2 x 8
Close Grip
Lat Pull Downs
Front Raises
Shrugs
Abs
Week 6 Max
Regular Bench: 515 x 3, 530 x 2
Incline DB Hands Facing In
Lat Pull Downs
Week 7 Reps
Regular Bench: 425 x 3 x 3
Close Grip Off Board
Lat Pull Downs
Skull Crushers
Abs
Week 8 Speed
Regular Bench: 365 x 3 x 5
Band Pull Aparts
Shrugs
Lat Pull Downs
(This week was super light on accessories knowing my next week was for a new PR attempt.)
Week 9 Max
Regular Bench: 515 x 1, 545 x 1 PR (Not a gym PR, but paused PR, 560 was my gym PR), 575 x 1
*I only took 575 for 1 because 545 went PERFECTLY, and I had trained well and felt a new lifetime PR was in my sights.
High Rep Close Grip
(Shut down knowing next week is Rep PR attempt)
Week 10 Reps
Regular Bench: 545 x 2 PR!
Close Grip off Boards
Tricep Push Downs
Lat Pull Downs
