Let me start off by saying that I'm not sure how this workout will be received by many of you. I'm not quite the weight lifting guru that others are on the board. I can tell that I took 4 years of weight training in high school, lifted for high school and college football, and I have never seen a better workout on the bench press than this one. This workout kicks my ass. Here it is:
Russian Pyramid
*Perform this workout 2 days a week, 48 hours of rest in between*
(Weight per set is BASED on your Bench Max, the following is listed as an example workout. You're given freedom with this workout to decide what's comfortable for you.)
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[WARM UP] Russian Pyramid Bench Press Example Workout [WARM UP]
Sets: (no breaks between sets): Add 10 lbs per set, and add 15 lbs on the 5th set.
1. 100lbs 2 reps
2. 110lbs 2 reps
3. 120lbs 2 reps
4. 130lbs 1 rep
5. 145lbs 1 rep
If you manage to lift the 5th set of warm up, increase each set by 5 pounds next Pyramid Day if Bench Max is under 200 lbs, or increase by 10 pounds if Bench Max is over 200 lbs and so on. If you can't get the 5th set up, then keep the same workout every Pyramid Day until you can.
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Russian Pyramid Bench Press Example Workout
Burn out: Rep out until you can't do anymore.
Sets: Start with weight from set 4 and go in descending order.
1. 130 lbs - Burn out
2. 120 lbs - Burn out
3. 110 lbs - Burn out
4. 100 lbs - Burn out, and do 2 forced reps 4 count up and down
5. 130 lbs - Burn out, and do 2 forced reps 4 count up and down (repeat 1st set again for set 5)
RULES:
-Record, record, record your stats. Believe me, after a couple months you won't believe the difference between where you started and where your at by then.
-Do not burn past 40 repetitions, halt at 40. This shouldn't happen often, if it does you should be moving up significantly in weight.
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Alright, don't shoot me if it's sort of sloppy, this is the first workout I've posted. Any questions let me know, but trust that this workout will kick your ass and you WILL see results in endurance first, and as you go on you will see great strength gains. What do you guys think?????
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