Day 1: Heavy bench #1
Main movement: pick one of the following
Option #1 Bench press
Work up to a heavy double @9 RPE (87%-95)
Option #2 Hanging weight bench
Just hang weight from the bar with bands. I like to use anywhere between 50-90lbs of hanging weight. Make sure you have a spotter for this because you really have to fight to keep in your groove with these. I think its better to do these touch and go. Pausing cuts down on how much the hanging weight is bouncing around and makes the lift easier.
Work up to a heavy double @ RPE 9. Percents are going to vary with these. Just leave a rep or 2 in the tank.
Option #3 Close Grip Bench
I think you guys know what a close grip bench is. Builds up the tri's and shoulders really well.
Work up to a heavy double @9 RPE
Option #4 Floor Press
One of my favorite bench builders. When you do these make sure you come all the way down. Don't just let your triceps touch then press it back. Come down until your elbows touch the ground, unless you have massive triceps. Then just let your tri's sink into the ground a bit.
Work up to a heavy double @9 RPE. For some people this will be more than their bench, and for others a lot less. It all depends on your structure.
Option #5 Feet Up Bench Press
Work up to a heavy double @9 RPE. These really helped to bring up my speed off the chest. Just be careful because it's really easy to get off balance and die doing these.
Supplement #1
Use the same movement as your main movement.
Take your top set and take 85% of it.
Use that weight for 4x3 or 5x2.
You can rep out the last set if you're feeling randy.
(Optional) Supplement #2
Do isometric holds around where your sticking point is.
Do these for 2-4 6 count holds. Only do them for 3 weeks at a time.
Assistance
Do some kind of heavy lat training for 4x6-8.
Exercise choices are:
Barbell Row
DB Row
Meadow's Row
Chest Supported Row
Then do some tricep work for 50 reps. Just pump the hell out of your arms.
Choices are:
Tri Pushdowns
Elbows Out Extensions
DB Floor Press
Now for some bicep work
50 Reps
Do I really need to tell you what kind of bicep work to do?
I like heavier hammer curls.
Day 2: Volume Bench
Today is just a volume day. If you feel like shit just drop the percents by 10-20%.
Option #1
80% for 4-6x2
Option #2
70% for 4x4
Option #3
70% for 3
75% for 3
80% for 2x2
85% for 2x2
80% for 2x2
75% for 3
70% for 3
Option #4
If you feel like a bag of smashed assholes use this one
50-60% for 6-8x3
Option #5
If you have a massive boner for OHP then do it on this day. You can do whatever progression works for you. I don't train the lift so I'm not the person to ask on how to get better at it.
Assistance
Light, high rep upper back work
Face pulls
Fat man pull ups
Band pull aparts
Light DB flyes for a couple sets of 20-25 reps.
Really just stretch out your chest and get some blood flow.
Really light, high rep tricep pushdowns
3-4 sets of 25
Just try to get some blood in your arms.
Day 3: Heavy Bench #2
Your main movement is bench press. The only variation I would do here is paused reps.
Work up to a single @9 RPE (90-100%)
If you feel really good go for a PR.
Back off sets:
Option 1:
90% of your top single for 3x2
Option 2:
80% of your top single for 6x3
Option 3:
85% of your top single for 4x2-3
Optional movement: Slingshot Bench
Throw on the slingshot and hit your max for 3x2.
I like to do these in 3 week waves. I start at my max and then move up 5-10lbs a week.
Assistance
Same as heavy day 1, just use different movements.
Weekly Set Up
Monday: Heavy Bench Day 1
Tuesday: Lower body program
Wednesday: Volume Bench Day
Thursday: Lower body program/off
Friday: Heavy Bench Day 2
Saturday: Lower body program
Sunday: off
If you have any questions, leave a comment. Thanks for reading.
bro stfu phaggot
ReplyDelete