Part A1 - Primary Strength

Bench Press

Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 3 repetitions

Part A2 - Primary Strength

Bent Over Row

Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 1 repetitions

If you successfully get 2 or more good repetitions, increase your T1RM by 2.5kg

Part B - Compound Accessory

Use the same exercise as last week

Pause Bench - choose if bounce off your chest at the bottom of your reps or you struggle off the chest
perform 4 sets of 4 repetitions with a 3 sec pause at 72% of your T1RM

Tempo Bench - Choose if you need to work on controlling your descent
perform 4 sets of 4 repetitions lowering for 3 seconds each rep at 65% of your T1RM

Close Grip Bench - Choose if you struggle locking out your bench reps
perform 4 sets of 8 repetitions start at around 50% of your T1RM

**decrease or increase these percentages of needed

Part C - Accessory Giant Set

Using your final weights that you got to last week

3 rounds:

8-12 Bulgarian split squats each leg holding 2 dumbbells
8-12 single arm dumbbell bench press each arm
8-12 hip thrusts/back extensions/reverse hypers
8-12 single arm row each arm

Rest 1 min between exercises
rest 2min between each round

if you can easily perform 12 reps each round increase your weight on the last set, you will start with this next week