The Polish Master of Masters - Jan Wegiera

Definitely one of the most famous Polish powerlifters. Jan Wegiera collected more trophies than is healthy and if I am not mistaken, now he is involved in training the young. Simple, brutal, yet very efficient training sessions. Looking at the benching frequency, he probably has shoulder joints made of steel. If you can recover from the insane training posted below, give it a run. After the 1st week when you are sore as hell from head to toe, don't say I didn't warn you :-)


Monday

squat x10/ x8/ x6/ x4/ x2/ x2/ x3/ x3
competition bench press x10/ x8/ x6/ x4/ x2/ x2/ x3/ x3
negative bench press x3/ x2/ x1/ (one month prior to competition x1/ x1/ x1)
DB flys 3x6


Tuesday

close-grip bench press x10/ x8/ x6/ x3/ x3/ x5/ x5/ x5
shoulder press 5x5
biceps 5x8


Wednesday

competition bench press x10/ x8/ x6/ x4/ x2/ x5/ x5/ x5
decline bench press x10/ x8/ x6/ x3/ x3/ x3
DB flyes 5x6
deadlift x10/ x8/ x6/ x4/ x2/ x2/ x3/ x3
good morning 5x5


Thursday

off


Friday

squat x10/ x8/ x6/ x4/ x2/ x2/ x2/ x1/ x1
heavy walkouts x3/ x2/ x1
1/3 squat x3/ x2/ x1
competition bench press x10/ x8/ x6/ x4/ x2/ x2/ x2/ x1/ x1
bench lockouts x3/ x2/ x1 (one month prior to competition x1/ x1/ x1)


Saturday

close-grip bench press x10/ x8/ x6/ x4/ x4/ x4
deadlift x10/ x8/ x6/ x4/ x4/ x4
block pulls x3/ x2/ x1


Sunday

off




Bang! There you have it. Squatting twice a week, pulling twice a week, benching 5 times a week! What a monster! No bullshit assistance like cable pressdowns or shit, just heavy shit like block pulls, good mornings, shoulder presses.

Try that template, if you dare ;-)

One of his recent records is 300,5k bench (661 lbs) at the EU benching championships at Pilsen, Czech Republic in 2011. I believe it's a world record in the 93k category.

.... and here the Master himself: