Start with the lift. Work backwards.
Let’s say the goal is your competition bench.
How do we get your comp bench to go up? Get your Floor Press to go up.
Floor Press: How do we get your Floor Press to go up? Close-Grip Incline Bench Press for sets of 6. And if that number goes up, your triceps are stronger. Stronger triceps means your Floor Press goes up.
A bigger Floor Press means your comp bench goes up.
Close-Grip Incline: How do you get your Close-Grip Incline to go up? Dumbbell Rollbacks.
Rollbacks: How do you get your Rollbacks to go up? More extensions: Tricep Extensions and High-Rep Band Pushdowns.
The chain
Competition Bench
↓
Floor Press
↓
Close-Grip Incline Bench Press
↓
Dumbbell Rollbacks
↓
Tricep Extensions
↓
High-Rep Band Pushdowns
Every piece feeds the one above it. When the bottom goes up, everything above it goes up.
Do it for every lift
Same process for squat and deadlift. Pick the lift and ask what makes it go up. Then ask what makes that go up. Keep going until you hit the bottom.
Want to go deeper on picking accessories? Shoot me a message.
