By Craig Cassie - Compound Fitness
 
The Equipped Bench Blueprint
 
Looking to work your way to a touch in a tighter shirt, whip an unruly shirt into shape, reinforce your line to touch avoiding the dump, learn the line of a new/your first shirt or send a big slinger bench for an unlimited competition?
 
Here we will aim to build the raw base and shirt technique needed to press serious weight, without overcomplicating the process.
 
This program will be three days a week consisting of an ME day, DE/Repetition day with a third ‘health’ day focusing on movement quality from your ankles to your elbows to help maintain freshness for the following week. Remove the health day and slot alongside your regular lower training, but I’d advise giving the ‘health’ session a crack as a supplemental 5th session each week that can be completed at home with bands.
 
Suitable for both equipped lifters and raw lifters looking to overload with a slingshot over a longer block.
 
Equipment requirements - Minimal, nothing fancy or exotic. This can be ran in your run of the mill gym with a good quality bench and a competent handout, can also be run solo using boards that attach to the bar. Mini orange and red bands are ideal, but can be worked around.
 
Equipment - Don’t even need a bench shirt. If you want to overload your raw bench over 12 weeks throw a slinger on and follow the pattern. Raw ME work still exists alongside lighter shirted/slinger weeks.
 
Support - If you have any exercises you aren’t sure of or ideal bench set ups please reach out to me and I’ll have a supply of videos I can send.
 
Pre-Order now for £5.99 - Will be £6.99 on Release
 
Read More from Craig HERE.