Bench workout

[kite]

TweetHeavy Bench Day Week #1: Work with 50% of your one rep raw max and you will do 8 sets of triples at this weight. So, for example, if you’re 1RM is 300 pounds, you’ll do 8 sets of 3 reps with 150 pounds. For your assistance work, perform 5 sets of 5 with a four board press, using 80% of your 1RM. Then, do 3 sets of 12-20 reps of tricep cable pushdowns.
Heavy Bench Day Week #2: Work with 55% of your one rep max and perform 8 sets of triples. So, going off of our example of a 300 pound 1RM, do 8 sets of 3 reps with 165 pounds. Again, for your assistance work, do 5 sets of 5 reps with a four board press, using 80% of your 1RM and then do 3 sets of 12-20 reps of tricep cable pushdowns.
Heavy Bench Day Week #3: Work with 60% of your one rep max and perform 8 sets of triples. As per the above 300 pound 1RM, do 8 sets of 3 reps with 180 pounds. For your assistance work, do rack lockouts for 5 sets of 5 reps and with 80% of your 1RM. Then, perform skull crushers for 3 sets of 12-20 reps.
Heavy Bench Day Week #4: Work with 65% of your one rep max and perform 8 sets of triples. In our example workout (300 pound 1RM) you’d do 8 sets of 3 reps with 195 pounds. Your assistance work this week will be a repeat of Week #3; rack lockout for 5 sets of 5 using 80% of your benchpress 1RM and then skull crushers for 3 sets of 12-20 reps.
Heavy Bench Day Week #5: Train with 70% of your one rep max and perform 6 sets of triples. Example workout: 6 sets of 3 reps with 210 pounds.. Your assistance work this week will consist of floor presses for 5 sets of 5 and using 50% of your benchpress 1RM and then behind-the-head 2 hand dumbbell extensions for 3 sets of 12-20 reps.
Heavy Bench Day Week #6: Work with 75% of your one rep max and perform 6 sets of triples. Example workout: 6 sets of 3 reps with 225 pounds. For assitance work, repeat what you did on Week #5: floor presses for 5 sets of 5 using 50% of your 1RM and then behind-the-head 2 hand dumbbell extensions for 3 sets of 12-20 reps.
Heavy Bench Day Week #7: Train with 80% of your one rep max and perform 3 sets of triples. Example workout: 3 sets of 3 reps with 240 pounds. Your assistance work for this week will be weighted dips for 3 sets of 8-12 reps and then barbell extensions off the floor for 3 sets of 10-15 reps.
Heavy Bench Day Week #8: Train with 85% of your one rep max and perform 3 sets of triples. Example workout: 3 sets of 3 reps with 255 pounds. For assistance work this week, repeat what you did on Week #7: performing weighted dips for 3 sets of 8-12 reps and then barbell extensions off the floor for 3 sets of 10-15 reps.
Heavy Bench Day Week #9: Train with 90% of your one rep max and perform 3 sets of triples. Example workout: 3 sets of 3 reps with 270 pounds. This will be your last day of assistance work before going for your new 3 rep max. For this training day, you’ll return to what you did on Week #1: 4 board presses for 5 sets of 5 and using 80% of your benchpress 1RM and then cable pushdowns for 3 sets of 12-20 reps.
Week #10: Take this week off and avoid any chest, shoulder, and triceps training.
Heavy Bench Day Week #11: Train with 100% of your (now previous) one rep max and perform 1-3 sets of triples. Example workout: 1-3 sets of 3 reps with 300 pounds.
Note: On all of these heavy training days, take time to warm-up to your working sets. For example, if you were going to be working with 255 pounds, warm up with 1 set of 95 for 10 reps, 1 set of 135 for 8 reps, 1 set of 185 for 6 reps, 1 set of 225 for 3 reps, and then start your working sets with the 255 pounds.


Assistance Lift Notes: The best way to learn how to properly perform the above assistance lifts is to get an experienced powerlifter (or power bodybuilder) to show you. But, for those of you who don’t have that option, here are some notes in regards to technique and form. 4 Board Press: This is where you take four 2x6 pieces of board and stack then on top of your chest. Then, you perform a benchpress, but you’ll be bringing the bar down into the boards and then pressing it back up into lockout. You’ll be using the same style of lifting as you do when regular benchpressing, but you’ll be stopping the bar, on the boards, eight inches off of your chest. This allows you to focus on the lockout portion of the lift and it heavily trains your tricep muscles. Rack Lockouts: Place a flat bench in the power rack. Then, set up the power rack safety rods so that, when the bar is resting on them, it’s about halfway between your chest and lockout. Then, perform your reps by pressing the bar to lockout, using the saftey rods as your starting point. When you bring the bar back down, let it pause on the rack before pressing it back up into lockout. Rack lockouts are similar to board presses in that you’re working the top half of the benchpress movement and this will build strong front delts and triceps. Floor Press: Lay down on the floor inside the power rack (set up the bar hooks in the rack so that you can take the bar out from this position). You’ll perform floor presses just like benchpresses but, instead of bringing the bar down to your chest, you’ll be lowering the bar until your triceps are flat on the ground (the bar will still be above you chest). Floor presses build stability in your muscles and they will build a lot of strength in your triceps. The other assistance exercises that you’ll be training in this program (pushdowns, skull crushers, behind-the-head 2 hand dumbbell extensions, and barbell extensions from the floor) are common bodybuilding exercises and just about any experienced builder should be able to show you how to perform these properly. The only lift that might be unknown amongst the veteran lifters in your gym are barbell floor extensions from the floor. These are performed exactly like skull crushers, except that you’ll be laying on the floor and you’ll be bringing the bar down to the ground over/behind your head and you’ll be keeping your elbows pointed in the same direction that you’re looking, rather than letting them fan out away from your head.

[daved150]

Tweetdude...i dont have near that much lumber lying around my house!!!

[kite]

Tweetgot to lowes dork