Self-coached powerlifter | 560kg+ Total | SQ 205 · BP 120 · DL 235 kg

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Monday is heavy max strength, Wednesday is the brutal off-the-chest session (paused bench, Larsen press, weighted dips), Friday is lockout and speed work (floor press, JM press, overhead extensions). Recovery is now realistic for someone who isn't eating and sleeping like a professional. The bench progression table shows week 1 → week 4 → week 8 targets based on current max, so beginners know exactly what numbers to chase each phase. Same closing treatment matching RONNIN's identity.

Sovereign Press

👑 THE SOVEREIGN PRESS: free Bench press program

Day 1 is now Monday upper (Bench + OHP), Day 2 is Tuesday lower (Squat). This is the right call — beginners walk in motivated on Monday, hit the bench first, win, and then have a full day of rest and mental prep before they face their first squat session on Tuesday. The weight guide table shows starting points anchored to bodyweight with a visual bar chart projecting where a typical 80kg lifter lands at week 12. Arabic closing with the barbell SVG illustration at the end.

Iron Genesis

⚡ IRON GENESIS: free powerbuilding program

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@meddrip

Self-coached powerlifter | 560kg+ Total | SQ 205 · BP 120 · DL 235 kg

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