A 75‑page Westside manual for a stronger, safer bench: technique, Max/Dynamic/Repeated Effort, accessory guide, and a plug‑and‑play 9‑week plan. PDF download.
What’s Inside
- Bench Press Technique, step by step—setup, arch, grip, elbow path, bar path, and unrack/rerack. Includes a simple warm‑up (pressdowns, Y raises, pulldowns or pull‑ups, push‑ups) with exact sets and reps to prep the shoulders.
- Max Effort Upper—how to rotate main lifts (competition bench, close‑grip, incline, floor press) and work up to a top set of 1–3 reps at 90%+. Practical guidance on evaluating the last warm‑up and when to leave a set in the tank.
- Dynamic Effort Upper—9×3 speed work with bands or chains using three‑week waves (typically 70–85% total load) and a target average velocity around 0.8 m/s. Grip rotation options are included.
- Repeated Effort & Accessories—the engine room of Conjugate: ~80% of weekly work is accessory volume. Clear set/rep templates (from 3–5×3–5 up to high‑rep work), plus a muscle‑group guide (triceps, shoulders, back, biceps/forearms, abs/low back) with our go‑to exercises.
- 9‑Week Bench Manual—plug‑and‑play weeks for Max Effort and Dynamic Effort upper days, complete with accessory prescriptions so you can train immediately.
Built for Real Training
Conjugate trains two upper sessions each week—one Max Effort and one Dynamic Effort, so you produce more force in less time.
- For lifters & athletes: raw or equipped, strength sports or field/court sport athletes.
- Equipment‑friendly: bands/chains and specialty bars are shown, with straightforward alternatives if you don’t have them.
- Beginner‑ready options: guidance for easing into Max Effort and using a Repeated‑Effort bench wave before speed work if needed.
Product Details
- Format: PDF (digital download)
- Length: 75 pages
- Includes: Technique section, warm‑ups, programming rules, Max/Dynamic/Repeated Effort templates, accessory guide, full 9‑week plan
FAQ
Do I need bands, chains, or specialty bars?
No. The plan shows exactly how to run waves with minibands or chains and also explains simple swaps (alternate competition and close‑grip presses) if specialty tools aren’t available.
How fast should speed work be?
Aim for crisp, controlled reps with intent. The book targets ~0.8 m/s average bar speed and explains execution: fast eccentric, quick reversal, explosive concentric—without sacrificing form.
How are the weeks structured?
Two upper days per week: Max Effort (top set 1–3 @ ≥90%) and Dynamic Effort (9×3 in three‑week waves), plus accessory work that accounts for most of the total volume. The final section provides a complete 9‑week calendar.