Final Bench Program1

THE ULTIMATE BLUE PRINT TO A BIGGER BENCH

PROGRAM CREATED BY: JEFF CARR & MIKE GUADANGO

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Mike Guadango.

This manual is being offered for education and information purposes. There is inherent risk with

any physical activity. Please consult your physician before starting this (or any) exercise program. Jeff Carr and Mike Guadango cannot be held responsible for any injury that may occur

while participating in this program.

Copyright 2011

http://www.freakstrength.com/

http://WWW.FREAKSTRENGTH.COM









General Block Periodization

The FREAKSTRENGTH BENCH PROGRAM is designed utilizing Block Periodization, a program

entailing three specific mesocycles sequenced in a precise order ending in some competition or

assessment. These three cycles are known as Accumulation, Transmutation, and Realization.

The Accumulation Phase focuses on developing general abilities. More specifically, this

phase encompasses more exercises using lower intensities between 55-70% with a higher total

volume to promote hypertrophy and increase work capacity. The goal of this phase is

progressive preparation of your muscles, tendons, ligaments and central nervous system for

future higher intensities and greater work.

The Transmutation Phase concentrates on transforming the general abilities you have

acquired into more specific abilities with moderate intensities of 75-90% and reduced volume.

This phase demands the greatest focus and determination as you will not recover fully from

each workout, however, you should never fail at attaining your rep schemes if you are following

proper recovery protocols of nutrition, sleep, and active recovery. The best part of this phase is

the week(s) following Transmutation are deload week(s), followed by a new Accumulation

Phase or Realization.

The Realization Phase, the final phase, is the classified by the highest intensity and

lowest volume. During this phase, you will acquire how much your hard work and

perseverance has paid off…or how your lack of loyalty has caused the demise of your success.

FREAKSTRENGTH BENCH PROGRAM SYNNOPSIS

PROGRAM #1 (10 WEEKS)

o ACCUMULATION #1 or #2 WEEK 1 WEEK 2 WEEK 3

o TRANSMUTATION #1 or #2 WEEK 4 WEEK 5 WEEK 6 WEEK 7 (Deload)

o REALIZATION WEEK 8 WEEK 9 WEEK 10 (Deload)

o TESTING WEEK 11

PROGRAM #2 (18 WEEKS)

o ACCUMULATION #1 WEEK 1 WEEK 2 WEEK 3

o TRANSMUTATION #1 WEEK 4 WEEK 5 WEEK 6 WEEK 7 (Deload)

o ACCUMULATION #2 WEEK 8 WEEK 9 WEEK 10

o TRANSMUTATION #2 WEEK 11 WEEK 12 WEEK 13 WEEK 14 (Deload)

o REALIZATION #1 WEEK 15 WEEK 16 WEEK 17 (Deload)

o TESTING WEEK 18

WEEK 1 ACCUMULATION #1

MONDAY

Pre-Workout Super 8 MB Circuit Rep Scheme 1) Overhead Throws 10 2) Chest Pass into Wall 10 3) Rotational Side Throws R/L 10 4) Scoops 10 5) Bus Drivers 10 6) Chest Pass into the Ground 10 7) Around the World 10 8) Supine Pullovers 10

General Physical Preparation

EXERCISE REP SCHEME 1) External Rotation (Vertical) 1x8

2) External Rotation (Horizontal) 1x8

3) Scap Pushups 1x10 4) Scap Depressions 1x10

5) Band Pull Aparts (Supinated) 1x10

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 60% 5x6

Floor Press - 3x10

Cable Row - 6x10

Barbell Shrug - 3x8

Dumbbell Rear Deltoid - 3x10

Triceps Extension - 3x10

Post Workout STATIC STRETCHING High Pec Stretch 30 sec Mid Pec Stretch 30 sec Low Pec Stretch 30 sec Band 2 Arm Biceps Stretch 30 sec Band Triceps/Lat Stretch 30 sec Forearm Extensors Stretch 30 sec Forearm Flexors Stretch 30 sec Sleeper Stretch 30 sec

TUESDAY

Steady State Cardio 20 MIN Plank 30 SEC Side Plank 30 SEC


WEDNESDAY








Bench Press 60% 3x6

Floor Press - 1x10

Cable Row - 3x10

Barbell Shrug - 1x8




THURSDAY



FRIDAY








Bench Press 60% 4x6

Floor Press - 2x10

Cable Row - 3x10

Barbell Shrug - 2x8





MONDAY








Bench Press 65% 5x6

Floor Press - 4x10

Cable Row - 8x10

Barbell Shrug - 4x8




TUESDAY



WEDNESDAY








Bench Press 65% 3x6

Floor Press - 2x10

Cable Row - 3x10

Barbell Shrug - 2x8




THURSDAY



FRIDAY








Bench Press 65% 4x6

Floor Press - 2x10

Cable Row - 3x10

Barbell Shrug - 3x8





MONDAY








Bench Press 70% 4x5

Floor Press - 5x10

Cable Row - 10x10

Barbell Shrug - 5x8




TUESDAY



WEDNESDAY








Bench Press 70% 2x4

Floor Press - 3x10

Cable Row - 4x10

Barbell Shrug - 3x8




THURSDAY



FRIDAY


General Physical Preparation EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x12





Bench Press 70% 3x5

Floor Press - 4x10

Cable Row - 4x10

Barbell Shrug - 4x8




WEEK 1 TRANSMUTATION #1

MONDAY



EXERCISE REP SCHEME `

1) Y's 1x8 2) T's 1x8 3) W's 1x8 4) Pushups 1x8 5) Rows 1x8

AM WORKOUT EXERCISE PERCENTAGE REP SCHEME

Bench Press 75% 4x4

Cable Row 60% of Max

Bench 2x10

Mid Cable Chest Fly - 1xP(Max)

Face Pulls - 1xP(Max)

Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 75% 2x4


Bench 10

Straight Arm Lat Pulldown - 1xP(Max)

Rear Deltoid - 1xP(Max)

Barbell Curls - 1xP(Max)



WEDNESDAY



EXERCISE REP SCHEME 1) Y's 3x8 2) T's 3x8 3) W's 3x8 4) Pushups 3x8 5) Rows 3x8


Bench Press 75% 2x3


Bench 1x8

High Cable Chest Fly - 1xP(Max)

Dumbbell Shrugs - 1xP(Max)

Supinated Cable Triceps - 1xP(Max)

Plank - 1xP(Max)



Bench 1x6






FRIDAY





Bench Press 75% 3x3


Bench 1x12

Low Cable Chest Fly - 1xP(Max)

Lateral Raise - 1xP(Max)

Rope or Band Triceps - 1xP(Max)



Bench 1x8






MONDAY





Bench Press 80% 3x4


Bench 2x8






Bench 1x12






WEDNESDAY





Bench Press 80% 2x2


Bench 1x6




Plank - 1xP(Max)



Bench 1x6






FRIDAY





Bench Press 80% 2x4


Bench 1x11






Bench 1x8






MONDAY





Bench Press 85% 3x4


Bench 2x9






Bench 1x9






WEDNESDAY





Bench Press 85% 2x2


Bench 1x6




Plank - 1xP(Max)



Bench 1x6






FRIDAY





Bench Press 85% 3x3


Bench 1x12






Bench 1x6





DELOAD #1

MONDAY



EXERCISE REP SCHEME 1) External Rotation (Vertical) 1x12 2) External Rotation (Horizontal) 1x12 3) Scap Pushups 1x20 4) Scap Depressions 1x20 5) Band Pull Aparts (Supinated) 1x20 6) Y's 1x12 7) T's 1x12 8) W's 1x12 9) Pushups 1x12 10) Rows 1x12


Bench Press 50% 3x5

Close Grip Incline Bench - 3x5

Lat Pulldown - 3x10

1-Arm Shrug - 3x5

Face Pulls - 3x5

Bicep Curls - 3x5


TUESDAY


DELOAD #1

WEDNESDAY





Bench Press 50% 1x5

Supinated Grip Bench - 1x5

Dumbbell Row - 1x10

Dumbbell Shrug - 1x4

Band Pull-Apart - 1x5



THURSDAY


DELOAD #1

FRIDAY





Bench Press 50% 2x5

Floor Press - 2x5

Cable Row - 2x10

Barbell Shrug - 1x8





MONDAY








Bench Press

55% 2x5

60% 2x5

65% 2x5


Lat Pulldown - 6x10

1-Arm Shrug - 3x8

Face Pulls - 3x10

Bicep Curls - 3x10


TUESDAY



WEDNESDAY








Bench Press

55% 1x6

60% 1x6

65% 1x6


Dumbbell Row - 3x10





THURSDAY



FRIDAY








Bench Press

55% 2x4

60% 2x4

65% 2x4

Floor Press - 2x10

Cable Row - 3x10

Barbell Shrug - 2x8





MONDAY








Bench Press

60% 3x6

65% 2x6

70% 2x5


Lat Pulldown - 8x10

1-Arm Shrug - 4x8

Face Pulls - 4x10

Bicep Curls - 4x10


TUESDAY



WEDNESDAY








Bench Press

60% 2x4

65% 1x6

70% 1x4


Dumbbell Row - 3x10





THURSDAY



FRIDAY








Bench Press

60% 3x5

65% 2x5

70% 2x4

Floor Press - 2x10

Cable Row - 3x10

Barbell Shrug - 3x8





MONDAY








Bench Press

65% 1x6

70% 1x5

75% 1x4


Lat Pulldown - 10x10

1-Arm Shrug - 5x8

Face Pulls - 5x10

Bicep Curls - 5x10


TUESDAY



WEDNESDAY








Bench Press

65% 1x3

70% 1x2

75% 1x2


Dumbbell Row - 4x10





THURSDAY



FRIDAY



1) External Rotation (Vertical) 2x12





Bench Press

65% 1x4

70% 1x3

75% 1x3

Floor Press - 4x10

Cable Row - 4x10

Barbell Shrug - 4x8





MONDAY





Bench Press 80% 4x2


Bench 1x11






Bench 2x8






WEDNESDAY





Bench Press 80% 4x1


Bench 1x6




Plank - 1xP(Max)



Bench 1x8

Supinated Band Pull-Aparts - 1xP(Max)

Shoulder Vertical External Rotation - 1xP(Max)

Hammer Curls - 1xP(Max)



FRIDAY





Bench Press 80% 3x2


Bench 1x8




Plank - 1xP(Max)



Bench 1x12

Band Straight Arm Lat Pulldown - 1xP(Max)

Shoulder Horizontal External Rotation - 1xP(Max)

Pronated Curls - 1xP(Max)



MONDAY





Bench Press 85% 3x2


Bench 1x9






Bench 2x7






WEDNESDAY





Bench Press 85% 2x1


Bench 1x6




Plank - 1xP(Max)



Bench 1x6






FRIDAY





Bench Press 85% 5x1


Bench 1x7




Plank - 1xP(Max)



Bench 1x10






MONDAY





Bench Press 90% 5x1


Bench 1x8






Bench 1x11






WEDNESDAY





Bench Press 90% 1x1


Bench 1x6




Plank - 1xP(Max)



Bench 1x6






FRIDAY





Bench Press 90% 3x1


Bench 1x6




Plank - 1xP(Max)



Bench 1x8





DELOAD #2

MONDAY




Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 3x5 Close Grip Incline Bench - 3x5 Lat Pulldown - 3x10 1-Arm Shrug - 3x5 Face Pulls - 3x5 Bicep Curls - 3x5


TUESDAY


DELOAD #2

WEDNESDAY




Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 1x5 Supinated Grip Bench - 1x5 Dumbbell Row - 1x10 Dumbbell Shrug - 1x4 Band Pull-Apart - 1x5 Triceps Extension - 1x5


THURSDAY


DELOAD #2 FRIDAY Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20 2) Chest Pass into Wall 20 3) Rotational Side Throws R/L 20 4) Scoops 20 5) Bus Drivers 20 6) Chest Pass into the Ground 20 7) Around the World 20 8) Supine Pullovers 20


1) External Rotation (Vertical) 2x12 2) External Rotation (Horizontal) 2x12 3) Scap Pushups 2x20

4) Scap Depressions 2x20 5) Band Pull Aparts (Supinated) 2x20 6) Y's 2x12 7) T's 2x12 8) W's 2x12 9) Pushups 2x12 10) Rows 2x12

Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 2x5 Floor Press - 2x5 Cable Row - 2x10 Barbell Shrug - 1x8 Dumbbell Rear Deltoid - 1x10 Triceps Extension - 1x10

Post Workout STATIC STRETCHING High Pec Stretch 30 sec Mid Pec Stretch 30 sec Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec Band Triceps/Lat Stretch 30 sec Forearm Extensors Stretch 30 sec Forearm Flexors Stretch 30 sec Sleeper Stretch 30 sec

WEEK 1 REALIZATION #1

MONDAY








Bench Press 92.5% 6x1

Dumbbell Row - 2x12







TUESDAY

Steady State Cardio 20 MIN


WEDNESDAY









Dumbbell Row - 2x12

Post Workout STATIC STRETCHING High Pec Stretch 30 sec Mid Pec Stretch 30 sec Low Pec Stretch 30 sec Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec Forearm Extensors Stretch 30 sec Forearm Flexors Stretch 30 sec Sleeper Stretch 30 sec

THURSDAY



FRIDAY









Dumbbell Row - 2x12



MONDAY









Dumbbell Row - 2x12







TUESDAY



WEDNESDAY









Dumbbell Row - 2x12

Post Workout STATIC STRETCHING High Pec Stretch 30 sec Mid Pec Stretch 30 sec Low Pec Stretch 30 sec Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec Forearm Extensors Stretch 30 sec Forearm Flexors Stretch 30 sec Sleeper Stretch 30 sec

THURSDAY



FRIDAY









Dumbbell Row - 2X12


DELOAD #3

MONDAY




Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 3x5 Close Grip Incline Bench - 3x5 Lat Pulldown - 3x10 1-Arm Shrug - 3x5 Face Pulls - 3x5 Bicep Curls - 3x5


TUESDAY


DELOAD #3

WEDNESDAY




Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 1x5 Supinated Grip Bench - 1x5 Dumbbell Row - 1x10 Dumbbell Shrug - 1x4 Band Pull-Apart - 1x5 Triceps Extension - 1x5


THURSDAY


DELOAD #3 FRIDAY Pre-Workout Super 8 MB Circuit Rep Scheme




Main Workout EXERCISE PERCENTAGE REP SCHEME Bench Press 50% 2x5 Floor Press - 2x5 Cable Row - 2x10 Barbell Shrug - 1x8 Dumbbell Rear Deltoid - 1x10 Triceps Extension - 1x10


MAXOUT FRIDAY Pre-Workout Super 8 MB Circuit Rep Scheme



EXERCISE REP SCHEME 1) External Rotation (Vertical) 1x12 2) External Rotation (Horizontal) 1x12 3) Scap Pushups 1x20 4) Scap Depressions 1x20 5) Band Pull Aparts (Supinated) 1x20


Bench Press

50% 1x5 70% 1X2 85% 1X1 95% 1X1 102.5% 1X1 - -


How is this different than other bench programs?

This program is specific designed using BLOCK PERIODIZATION. Block Periodization was developed in

the early 1980’s in response to the inefficient training of Traditional or Linear periodization in sport.

To quote the great Vladimir Issurin:

The block periodization system presupposes the administration of highly concentrated workloads

directed to a minimal number of abilities, or targets within relatively short training cycles, in training

blocks. Thus, each block is focused on the proper combination of athletic abilities, which are

developing mostly consecutively but not concurrently. The benefits of block periodization are

associated with more selective and highly concentrated training stimulation such as possibilities to

design multi-peak preparations, reasonable reductions of total training volume, and possibilities to

avoid negative interactions between restrictedly or non-compatible training workloads.

What if I want to do lower body too?

This program is STRICTLY developed to increase your bench. If you insist on performing any lower body

exercises we HIGHLY suggest you incorporate Prilepin’s Chart lower percentage rep schemes during the

ACCUMULATION PHASES ONLY.

Can I add more weight or sets than prescribed?

We understand not every organism is genetically procreated the same, however, we HIGHLY suggest

you realize this is a “marathon” and not a “sprint”. STICK TO THE PROGRAM. If you were educated in

Block Periodization, you wouldn’t need our program, you could write your own, modify it correctly to fit

yours need and progress to a world class bencher. STICK TO THE PROGRAM

Do I repeat the program when I’m finished?

If your only goal in life is to have a big bench, then yes! Keep going!!! Know what your true goals are!

If you want to be a better football player… your bench press has a low correlation to general football

performance. If you want to look JACKED, again, low correlation. Research and figure out what

elements will get you to your specific goal.

What if I want to incorporate a bench shirt?

This program was designed specifically to increase your “raw” bench. If you want a powerlifting or

bench shirt program, please contact us at Freakstrength.com

Can I use this program to prepare for a bench competition?

Absolutely, if it is a “raw”competition. We highly suggest not throwing on a bench shirt the day of the

competition. See above as well.

What should my grip(s) be?

We don’t recommend a wide grip for ANY raw benching, due to keeping long-term health integrity of

the shoulder girdle.

What if I’m gone on business or vacation for a week?

All our programs are intended for the virally serious and extremely dedicated organisms. Civilians need

not apply. We assume those organisms engaged in the program will go to every length possible to

continue their program during trip, however, we understand sometimes there is nothing you can do.

For specific help, contact us at Freakstrength.com

Isn’t benching 3 times a week bad for your shoulders? Won’t I blow a pec?

We have taken care of that for you. We have provided the proper sub-maximal periodization, coupled

with the necessary precautions in pre-habitation and re-habitation exercises to decrease the likelihood

of injury. The bench press has an assumed risk to it not matter what the organism.

How will I recovery if I’m “doing chest” 3 times a week

With properly progressed sub-maximal training, adherence to prescribed soft tissue ordinances, and

supplemental recovery steady state cardio-vascular sessions; your recovery should not be an issue.

Remember to, we are assuming you have a decent “diet” and a consistent 8 hour sleep pattern. Not to

forget discarding negative influencing elements such as: alcohol and other drugs.

Can I do this program on back-to-back days?

This program was SPECIFICLY designed for three training days a week with specific rest between those

days, for example, Monday, Wednesday, and Friday. Yes, a Sunday, Tuesday, Thursday-type schedule

would work. If you are interested in a detailed program specifically designed for your schedule, please

contact us at Freakstrength.com

Can I substitute exercises? I love doing lat pulldowns behind the head, upright rows, and military

pressing.

First, when addressing the above exercises to the general public we HIGHLY discourage their use. They

carry a higher inherited risk than the exercises we have provided for you. If there is an exercise(s)

creating pain for you, please contact us at Freakstrength.com and we will provide you will the optimal

solution.

What is a deload “week” and why do I need to do one?

A deload is to encourage or induce “supercompensation”. Supercompensation is the recovery stage

during which the trained organism has a higher performance capacity than it did prior to the training

block.

How can I incorporate bands and chains?

To see the benefits from this program, the principle of “accommodating resistance” is not necessary.

Nor will using accommodating resistance insinuate you will get more out of the program. ALTERING THE

PROGRAM HAS A HIGH SUCCESS RATE OF FAILURE. If the program doesn’t fit your needs, please contact

us at Freakstrength.com

What is steady state cardio and can I skip it?

Steady state cardio is performing typical cardiovascular exercises (walking, cycling, elliptical and others)

at a consistent speed and resistance. The main objective for our steady state cardio is to induce a faster

recovery and prevent injury. Our ideal heart rate for steady state cardio is between 40-65% of your

maximum heart rate for 20-30 minutes. Skipping your steady state cardio sessions will likely result in a

lower recovery state, thus, more likelihood of injury and poor performance.

Do I have to do the warm-up every time?

Skipping or incomplete warm-ups will greatly increase the likelihood of injury and poor results in the

program. It is just as important as the bench training, the accessory work, and other prescribed

elements in the program. If it wasn’t necessary to the success of a bigger bench or maintaining long-

term shoulder health, we would not include it in the program.

Can I perform is during the in-season?

After considering almost every “sport” we could think of, we highly discourage performing this program

during the competitive season… unless you’re a powerlifter. Focus on your SPORT!!!

Should “over-head” athletes do this program?

NO! We are not discouraging, we are saying no! The stress induced on the shoulder girdle from this

specific program is not intended for the “over-head” athlete. After your athletic career is finished you

can bench all you want. FOCUS ON YOUR SPORT. Please contact us for other specific programs

intended for these athletes at Freakstrength.com

How do I get stronger without using the “dynamic effort method”?

A common misunderstood method. The principle behind the dynamic effort method is simply

enhancing the utilization of the central nervous system. Civilians are comatose into believing you can

only amplify your central nervous system between low percentages of maximal strength, such as forty-

five to sixty percent. Relatively speaking, every major lift at its “training” percentage should travel as

fast as possible.

How do I get stronger without using the “max effort method”?

This program creates a progressively optimal stimulus and recoverable stress to supremely develop the

desired training effect, while minimizing the common soft tissue and joint damage consistent in other

programs.

What if I can’t get to the gym twice for the AM & PM workouts?

You can separate the two workouts with as little as a 20 minute low intensity cardio session. The whole

point of splitting the workouts is to get more stimuli with less fatigue.

Documents

Final Bench Program1