This template was made by the head strength, and conditioning coach from Davidson College Evan Simon.
Max Effort Bench Press
Week 1 – Work up to a 1RM on incline press
Week 2 – Work up to a 1RM on a 3 board press
Week 3 – Work up to a 5RM on a bench press
Week 4 – Work up to a 1RM on a 2 board press
Week 5 – Work up to a 3RM on a bench press
Week 6 – Work up to a 1RM on a floor press
Dynamic Effort Bench Press
Straight Weight- 60% 9x3, with 3 different grips, close, med,
wide.
Then only on DE day, do heavy dumbbell presses for 3x10.
Assistance- for ME, and DE day.
Lat/upper back movement- Dumbell Rows, or Chin ups
Rear Deltoids- face pulls, rear db raises
Triceps- Pressdowns, elbow extensions, rolling triceps
Forearms- Hammer curls, wrist curls