Bench program
Your 1 rep max: 275
Rules: Do every rep. If you can’t finish all the reps in a row, a. Use a spotter to help you finish the last few reps, b. rest a couple of minutes and then get the rest of the reps, c. Do Negative Reps, (with a spotter, of course), But GET ALL THE REPS!
The workout consists of 7 Stages.
Workout #1. 5 Sets of 10. (I told you there was volume)!
1st Set 55% 10 x 150
2nd Set 60% 10 x 165
3rd Set 65% 10 x 180
4th Set 70% 10 x 195
5th Set 75% 10 x 205
Rules: Finish all Reps. Do Not move on to the next Stage until you can completely finish every rep with no help. My rule is if the spotter helps you finish, you are not ready to move to the next stage.
Let’s say you get to the last set on workout #1 10 x 205), and you get 8 of them before you need a spotter, or rest. Do those last 2 reps, then the next time you do your Bench workout, you will start with workout #1 , AGAIN. #%@7* !
When you do finish #1, (And you will, you may have to do #1 several times), that is ok, you are not stalled out, you are getting in shape! It’s the tear down phase so make sure you are getting plenty of nutrition, liquids, and rest.
Workout #2. 6 Sets 10,8,8,8,8,8
1st Set 55% 10 x 150
2nd Set 60% 8 x 165
3rd Set 65% 8 x 180
4th Set 70% 8 x 195
5th Set 75% 8 x 205
6th Set 80% 8 x 220
Follow the Rules! (Same as above).
Workout #3 6 Sets 10,8,6,6,6,6
1st Set 55% 10 x 150
2nd Set 65% 8 x 180
3rd Set 70% 6 x 195
4th Set 75% 6 x 205
5th Set 80% 6x 220
6th Set 85% 6 x 235
Follow the Rules! (Same as above).
Workout #4 6 Sets 10,8,6,4,4,4
1st Set 55% 10 x 150
2nd Set 70% 8 x 195
3rd Set 75% 4 x 205
4th Set 80% 4 x 220
5th Set 85% 4 x 235
6th Set 90% 4 x 250
Follow the Rules! (Same as above).
Workout #5 6 Sets 10,8,6,4,2,2
1st Set 55% 10 x 150
2nd Set 75% 8 x 205
3rd Set 80% 6 x 220
4th Set 85% 4 x 235
5th Set 90% 2 x 250
6th Set 95% 2 x 260
Follow the Rules! (Same as above).
Workout #6 6 Sets 10,8,6,4,2,1
1st Set 55% 10 x 150
2nd Set 80% 8 x 220
3rd Set 85% 6 x 235
4th Set 90% 4 x 250
5th Set 95% 2 x 260
6th Set 100% 1 x 275
Now you are ready to Test for a 1 REP MAX.
Workout #7 6 Sets 10,5,3,1,1,1 LAST 3 REPS ARE MAX REPS
1st Set 55% 10 x 150
2nd Set 75% 5 x 205
3rd Set 90% 3 x 250
4th Set 103% 1x 285
5th Set 106% 1 x 290
6th Set 110% 1 x 305
3 ATTEMPTS, NO MORE.
Once you hit your 1 rep max, rework the above percentages with your new max, take a one week Deload and rest, then start over. If you hit 285, then your projected 1 rep max percentages on #7 Workout
The Test will be these:
103%-295
106%-300
110% 315.
In all honesty, you will probably cycle through The Workout twice before you get to 6 plates. 2–3 months would be my guess. I usually cycle through in about a Month. 6–9 weeks is about normal.
Recommendations:
Do the workout twice a week. Fit your workout to you.
My week looks like this:
Monday: Chest/Upper Back, Bench Press (The Workout)/Sitting Row. Incline/Chest Lat (Cable), Decline Bench/Bent Row.
Tuesday: Legs/Dead Lift
Wednesday: Shoulders/Arms
Thursday: Legs/Leg Press/Squats
Friday: Chest/Upper Back, Bench Press (The Workout)/Sitting Row. Incline/Chest Lat (Cable), Decline Bench/Bent Row.
Saturday: Shoulders/Arms.
Alternate Barbells and Dumbells on Chest and Arm days. I will usually alternate a Heavy day and a light day on everything except The Workout.
Dips either assisted or body weight are a must. Do at least 30, break them up anyway you want to but do them. I had our players who could not do the 3 sets of 10 on dips do Negatives for reps. Start there.
Do not ignore complimentary lifts. Hit your chest, back, shoulders, and arms from every direction. Use the Push/Pull idea.