raw and equiped bench press programs

[Doc.Sust]

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.

[Doc.Sust]

any questions please PM me

[Doc.Sust]

metal militia equiped bench press programthis is how many of the top bench pressers train today, especially those who use denim shirts, this program is made for the equiped lifter, i recomend reading this, and cutting the volume in half that these guys use. they do way to much work which may lead to serious overtraining issues. alter the program as needed, i would throw out the decline presses on the first day, and on the saturday routine, throwout the close grip warm up, save it for your shirt, just warm up as if you would normaly warm up, the board presses and rack lockout are a must if you want to press big, make your own boards and use the rack and you will be a monster. any questions ask and i will explain

http://www.criticalbench.com/metal-m...werlifting.htm

[Doc.Sust]