Max bench day
Max Effort Movement flat bench press

Supplemental: Triceps (Board/Floor Presses, 1-3rm)

Accessories: 3 sets of 10 nothing to failure
shoulders push press
bent over rows
overhead tri ect
ez curl bar


Im starting to understand everything else the more i look at it, does this program always stay the same, and is there a point of deloading from time to time.

My main focus is getting stronger i can see already this is going to be very different from the bodybuilding training. Should be fun something different

Im taking tomorrow off and ill start monday with max effort squat day. Im going to look over this more over the weekend and post up some questions.