Chester’s 14-week upper body chest-focused powerlifting workout for strength and power

 Chester, the Morbidly A Beast Angry Cat

Chester’s 14-week upper body chest-focused powerlifting workout for strength and power involves careful programming to ensure progressive overload, recovery, and injury prevention. Here's a structured plan that includes primary exercises for strength, accessory exercises for power and hypertrophy, and recovery work.

Weeks 1-4: Foundation Phase

Goals:

- Build a solid strength base.

- Improve technique.

- Begin hypertrophy.

**Day 1: Heavy Chest Day**

1. **Bench Press:** 4 sets x 5 reps (75-80% of 1RM)

2. **Incline Dumbbell Press:** 3 sets x 8 reps

3. **Weighted Dips:** 3 sets x 8-10 reps

4. **Chest Flyes:** 3 sets x 12 reps

5. **Triceps Pushdowns:** 3 sets x 12 reps

**Day 2: Speed and Power Chest Day**

1. **Speed Bench Press:** 8 sets x 3 reps (60% of 1RM, explosive)

2. **Push Press:** 3 sets x 5 reps

3. **Incline Plyometric Push-Ups:** 3 sets x 10 reps

4. **Cable Chest Press:** 3 sets x 12 reps

5. **Skull Crushers:** 3 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Jogging or Cycling: 20 minutes

2. **Stretching Routine:**

   - Chest Stretch: 2 sets x 30 seconds each arm

   - Shoulder Stretch: 2 sets x 30 seconds each side

   - Triceps Stretch: 2 sets x 30 seconds each side

3. **Foam Rolling:**

   - Chest and Shoulders: 5 minutes

   - Upper Back: 5 minutes

Weeks 5-8: Strength and Power Phase

Goals:

- Increase strength.

- Enhance explosive power.

**Day 1: Heavy Chest Day**

1. **Bench Press:** 5 sets x 3 reps (80-85% of 1RM)

2. **Incline Barbell Press:** 4 sets x 6 reps

3. **Weighted Dips:** 4 sets x 6-8 reps

4. **Cable Crossovers:** 4 sets x 10 reps

5. **Triceps Overhead Extension:** 4 sets x 10 reps

**Day 2: Speed and Power Chest Day**

1. **Speed Bench Press:** 10 sets x 2 reps (65% of 1RM, explosive)

2. **Push Press:** 4 sets x 3 reps

3. **Clap Push-Ups:** 4 sets x 8 reps

4. **Single-Arm Cable Press:** 4 sets x 10 reps each arm

5. **Triceps Kickbacks:** 4 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Swimming or Light Rowing: 20 minutes

2. **Stretching Routine:**

   - Dynamic Stretching: 10 minutes (focus on upper body)

   - Static Stretching: 10 minutes

3. **Foam Rolling and Soft Tissue Work:**

   - Use a lacrosse ball or foam roller on chest, shoulders, and triceps: 10 minutes

Weeks 9-12: Peak Phase

Goals:

- Maximize strength.

- Prepare for maximum lifts.

**Day 1: Heavy Chest Day**

1. **Bench Press:** 6 sets x 2 reps (85-90% of 1RM)

2. **Incline Dumbbell Press:** 4 sets x 4-6 reps

3. **Weighted Dips:** 4 sets x 4-6 reps

4. **Pec Deck Flyes:** 4 sets x 8-10 reps

5. **Close-Grip Bench Press:** 4 sets x 6 reps

**Day 2: Speed and Power Chest Day**

1. **Speed Bench Press:** 12 sets x 1 rep (70% of 1RM, explosive)

2. **Push Press:** 5 sets x 2 reps

3. **Explosive Medicine Ball Throws:** 5 sets x 5 reps

4. **Cable Chest Press:** 4 sets x 8-10 reps

5. **Triceps Pushdowns:** 4 sets x 10 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Brisk Walking or Elliptical: 20 minutes

2. **Stretching Routine:**

   - Chest and Shoulder Stretch: 3 sets x 30 seconds each side

   - Upper Back Stretch: 3 sets x 30 seconds

3. **Foam Rolling and Soft Tissue Work:**

   - Comprehensive foam rolling session on the upper body: 15 minutes

Weeks 13-14: Deload and Test

Goals:

- Recovery.

- Peak strength testing.

**Day 1: Light Chest Day**

1. **Bench Press:** 3 sets x 5 reps (60% of 1RM)

2. **Incline Dumbbell Press:** 3 sets x 8 reps

3. **Push-Ups:** 3 sets x 15 reps

4. **Light Triceps Work:** 3 sets x 15 reps

**Day 2: Test Day**

1. **1RM Bench Press Test**

2. **Accessory Work:**

   - Incline Bench Press: 3 sets x 5 reps (70% of new 1RM)

   - Dips: 3 sets x 10 reps

   - Triceps Pushdowns: 3 sets x 12 reps

**Day 3: Recovery and Mobility**

1. **Active Recovery:**

   - Light Yoga or Stretching Class: 30 minutes

2. **Stretching Routine:**

   - Focus on all major upper body muscle groups: 15 minutes

3. **Foam Rolling:**

   - Full upper body session: 15 minutes

Notes

- **Warm-Up:** Always start with a thorough warm-up, including 5-10 minutes of light cardio and dynamic stretches.

- **Progression:** Increase weights gradually each week, aiming for a 2.5-5% increase if possible.

- **Recovery:** Adequate sleep, nutrition, and hydration are crucial for recovery and performance.

- **Injury Prevention:** Focus on form and use spotters or safety bars when lifting heavy.

- **Flexibility:** If needed, adjust the number of sets/reps based on individual progress and recovery. 

This plan is designed to maximize chest strength and power over 14 weeks while including recovery exercises to prevent injuries and aid muscle repair. Adjustments may be necessary based on personal progress and specific needs.

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