A 12-week-long program
An RPE chart to help gauge the level of effort in each set
Direction and mandatory notes on the execution of the different methods and tempos
5 PDF (more than 60 pages of content)
For most of the program, we will use my Omni-Contraction Training System. Emphasizing one contraction type on the bench press on a given day. On day one, we focus on eccentric strength (by slowing down the eccentric phase). On the second day, we emphasize isometric strength (by including pauses/holds during the repetitions), and on the third day, we focus on concentric strength (regular lifting).
The exception will be the last training block.: The peaking phase.
You train the bench on every workout but varying the load and intensity level (heavy, technique work, speed, and volume).