Training Cycle / Gear Cycle
 

Need a fresh training cycle? Tired of doing the same thing week after week. Switch it up !
Here is a rough outline of what I do.

Tuesday: Max Effort Squat or / Max Effort Deadlift (alternate week to week) E.g. Week 1 Max squat / sub-max Deadlift. Week 2 Max Deadlift sub-max Squat

Thursday: max Effort Bench, alternate load week to week
Week 1: Straight Weight
Week 2: Resistance Bands
Week 3: Alternate bar (e.g. buffalo bar)
Week 4: Assistance band / sling shot / etc Overload
Week 5: Board Press
Do not just go into the gym and bench every week, your body will quickly cease to progress.

Saturday: Lower Body Accessory Work.
This can be a HEAVY main accessory followed by high volume light accessory.
E.g. Main heavy = Good mornings, suspended good mornings, zerkers, Anderson squats, etc.
Light accessory = lunges, hyper extensions, glute ham raise, the list can go on and on.

Sunday: Bench Accessory
Speed bench, bench volume, triceps, over head press, etc.

So you work for strength on week 2 and on week 2 what do you do.

For example on Monday week 1 you do maximum for bench what will you do on week 1 on Monday for Chest?

Also what do you mean by sub-max? How many reps and sets you do in this case?

Reverse band bench session - YouTube

Heavy bench training session :) failed 2nd set. Dropped it down a bit and got a nice press in on the third.

After this did 3 sets of some volume.

Then heavy pin presses to destroy the triceps.

Followed by some back work!

455 zerk - YouTube

Heavy accessory day, got a PR thank you very much ;) Boom Boom Pow