πŸ‹οΈ

OUSAMA'S BENCH GAME PLAN

⚑ Strength
☁️ Sign in to sync across your devices

12-Week Block Β· Coach Aidan

Two bench days a week. Tap β“˜ for how to read the numbers, β–Ά Demo for the video, ✏️ Edit to change anything.

πŸ“… Pick your week

πŸ”₯

Max-Effort Bench + Chest

Day 1
πŸ† Competition Bench Press
Top set
Back-off

⏸️Pause every rep on the chest β€” competition standard. Wrist wraps on. Left side leads on single-arm work.
πŸ’ͺ

Volume Bench + Back

Day 4
🎯 Paused Bench (volume)
Work6 Γ— 4 @ 72–75% β‰ˆ 150–155 lb

Same paused volume most weeks β€” smooth reps, build the groove. Not a grind.

🚦 Autoregulate off your WHOOP

Your recovery score sets the ceiling for the day's top bench work.

🟒 Green
Heavy. Top singles. PR attempts.
🟑 Yellow
Drop the top set ~3%. Keep volume.
πŸ”΄ Red
Technique only. 5Γ—5 @ ~65%. No heavy pressing.

🎯 Week 12: retest your max. Target 225.

Sleep 5h β†’ 6.5h will move your bench more than any tweak. β€” Aidan