Ryan Kenelly modified bench press routine
60% of your one rep raw max and you will do 8 sets of triples at this weight, and each week you will go up 5%, or the next week you would go 65% of your one rep max. Then when you get to 70% you will lower your sets to 6 sets of triples, then at 80% you will only do three sets of triples. The week you do 90% for 2 sets of triples, you will take off 95% week and rest for your 100% max wk only do single reps working up to your one rep max. some board presses with close grip, and rack lock outs
Tuesday
wk 1 60% 8x3reps , next close grip press 2sets of 5 reps, next rack lockouts(AKA high pin press),2 sets of 5 reps with the bar starting at the half way point of the press and than another 2 sets of 5reps with the bar set higher so that it is a 1/4 press.
the best option would be this, 2 sets of board presses and 2 sets of rack lockouts. if you dont have access to boards for board presses, than do 2 sets of 5 reps with the bar starting at the half way point of the press and than another 2 sets of 5reps with the bar set higher so that it is a 1/4 press as i originally stated.
(if not sure how to do any of these exercises ask me and I will explain, or check out http://asp.elitefts.com/qa/default.a...arbell%20Lifts)
Saturday
wk 1 speed press 8 sets of 3 reps at 50%,next pick to tricep exercises . keep the reps btwn 8 - 15 reps , 2 - 3 sets
Tuesday
wk2 65% 8x3 reps, keep auxiliary lifts the same as previous wk
Saturday
wk 2 speed press 8 sets of 3 reps 55%, same auxiliary lifts
Tuesday
wk3 70% 6x3 reps, same auxiliary lifts
Saturday
wk 3 60% 8 sets of 3 rep, same auxiliary lifts
Tuesday
wk 4 75% 6x3, same auxiliary
Sat
wk 4 50% 8set of 3reps, same aux.
tusday
wk 5 80% 3 sets of 3 ,auxiliary lifts same
sat.
wk 5 55% 8 set s of 3,same aux.
tues
wk 6 85% 3x3, same aux
Sat
Wk 6 60% 8 sets of 3 reps, same aux
tues
wk 7 90% 2 sets of 3 reps, close grips 2 sets of 3 reps, rack lockouts 2 sets of 3 reps
Sat. wk7 50% 8sets of 3 reps, same auxiliary
wk 8 Tuesday
55% 5 sets of 3 reps, no auxiliary lifts
Sat.
60% 3sets of 3 reps. no auxiliary lifts
wk 9
tuesday
no workout rest
Saturday
max out working up in single reps only.
