intermediate bench press specialization

Tools used

• create_week
• create_workout
• add_exercise
• compute_one_rep_max
• create_note

Procedure

Procedure

1. Assess Eligibility and Baseline:

   • Confirm the user is at an intermediate level (beyond linear progression).
   • If a current 1RM is unknown, use compute_one_rep_max based on recent heavy sets to establish training loads.

2. Phase 1: Accumulation (Weeks 1–4):

   • Use create_week for the first four weeks.
   • Weeks 1-3: Program 2-3 bench sessions per week using create_workout.
     • Week 1: 3–4 sets of 8–10 reps at RPE 7.
     • Week 2: 4–5 sets of 8–10 reps at RPE 8.
     • Week 3: 5–6 sets of 8–10 reps at RPE 9.
   • Week 4 (Deload): Program 2–3 sets of 8 reps at RPE 5–6 (30–60% volume reduction).
   • Accessories: Add exercises like Incline DB Press, Weighted Dips (3x8-12), and Close-Grip Bench (3x6-10). Include Barbell Rows or Pull-ups to match benching volume.

3. Phase 2: Intensification (Weeks 5–8):

   • Use create_week for weeks 5-8.
   • Week 5: 3–4 sets of 5 reps at RPE 7.
   • Week 6: 4 sets of 3–5 reps at RPE 8.
   • Week 7: 3–5 sets of 2–3 reps at RPE 9.
   • Week 8 (Taper & Test): Early week low-volume taper (RPE 5) followed by a 1RM test at the end of the week.

4. Implement Coaching Cues:

   • Use create_note or the exercise description in add_exercise to attach these technical cues:
     • Setup: "Screw your shoulders into the bench" (scapular retraction/depression).
     • Descent: "Pull the bar to your chest" (lat engagement).
     • Bottom: "Touch the nipple line" (optimal touch point).
     • Ascent: "Drive your back into the bench" (utilizing leg drive).

5. Monitor and Adjust:

   • Instruct the user on RPE scales: RPE 7 (3 reps left), RPE 8 (2 reps left), RPE 9 (1 rep left).
   • If fatigue exceeds recovery during Phase 1, use update_workout to scale back accessory volume.