This should not be used as your only squatting or pressing program over an extended period of time. Cast iron 10 week bench programme cast iron strength. The best bench press program for strength may be one that trains volume and intensity, follows slow and steady progress. If you kicked ass and followed instructions, youll have a heavier max. On this program, the frequency is usually 2 days per week monday and friday. Bench press 70%x5 75%x4 80%x3 85%x2 90%x1 2board press same weight as your last set of bench press. Bb hang clean kb swing bb push press wu 4 sets 1 5 reps 3 reps 5565%. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isnt going to unstick it. For most guys, the bench press stalls somewhere between 225 and 315 pounds. Feb 17, 2020 increase your bench strength from 100 kg to 150 kg duration. The program is 4 weeks long and is a peaking program. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. Training program 1 for at least 4 weeks in a row with no problem.
The percentages are based on your one rep bench max. Sling shot bench press program spreadsheet 5 week 2020 lift. First, lets address five of the most common problems i see, then ill get you set up on a monster bench program. Conventional deadlift pyramid sumo deadlift pyramid sldl full rom off 4inch block 1. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift. If thats still too heavy, substitute the ohpress by the bench press. Training tips by dronacharya bhupender dhawan and mr india mukesh singh. I used my log and if i was able to complete that week s workout, i simply added 5 pounds to each workout weight. The 8 week full body bench press focused program is split.
Get stronger by lifting weights only 3xweek stronglifts 5. Next level 5x5 bench press program using autoregulated progression were all familiar with 5x5 set and rep schemes. For powerlifting, this involves the bench press, squat, and deadlift. Candito advanced 6 week bench press program spreadsheet 2020. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity weight during the second week. Youll need to have a very good idea of what your own 1rm is in the squat, deadlift, and bench press. This programme is the marrying of 2 successful bench press programmes. Complete 16week bench press peaking program youtube. Bench press 5 12 incline dumbbell bench press 5 12 seated cable row 5 12 dumbbell pullover 6 12 tuesday. The total tonnage from only one workout is 17,920 pounds. The first basis of this program is to figure out your diet, and then set up a training routine.
Bench press 3 x 65% x 3 reps skull crushers 2 x 10 triceps pushdowns 1 x 10 squat 2 x 5. Yet bench press is not just an exercise to use as a measure of strength its one of the best exercises to train your power, and bar speed. He did the exact same repset scheme and went heavy and even tested for a single at the end of the cycle. Apr 17, 2020 candito 6 week advanced bench press program spreadsheet. Also the standard 23x a week frequency year round approach was not doing me any wonders as the same basic. The programming is fairly straight forwards, and is primarily nonlinear. This is a strength training program in the first place. A1 bench long 3ct pause week 15x3 8287% week 2 bench w chains 5x3 65% 3x2 70,75,80% wk 3 3x5 3 ct sling shot or reverse mini 8590% wk 4 3rm comp pause 9093% go for pr weeksetsreps set 1 set 2 set 3 set 4 set 5 set 6 set 7 set 8. Gillingham 12 week bench program usa powerlifting maryland. Well help you gain muscle, lose fat, and change your life.
You can also do dumbbell bench press or barbell bench press if you do not have a physioball. Ed coan 10 week training template cast iron strength. Just know that the bench press will be your current focus for the next 12 weeks. Last updated april 17, 2020 as an affiliate of various sites, including amazon associates, i may earn a commission on qualifying purchases via links in this post at no extra cost to you. For best strength results, combine this bench press cycle. The 2 x 2 sets should be a little easier than the 3 x 5 sets of the week before for advanced lifters the 2 x 2s. To follow the full 12week bench 300 program, just sign up for. For the purpose of this training program we will focus three days of each week on the four previously listed areas. Flat dumbbell press 4 sets x 10 reps lightweight, increasing at each set.
Dont wait to magically hope your bench press somehow fixes itself. You also need to know the maximum amount of weight that you can lift for one repetition in the bench press, also known as your onerep max. To incorporate the sling shot into your bench workout. I would then follow up with two more light weight, volume related lifts. The first weekly workout is more moderate, while the second is far more intense. Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press. The 6week bench press power boosting workout routine.
Access our entire library of more than 90 fitness programs. If you are competing, your week 6 one rep max attempts will occur on competition day. Each week alternates between something heavy, and something that focuses on speed, either using the competition bench press or a variation the heavy work is centered around two specific rep. The complete 5x5 bench press program you will be training 4 days per week as follows. In the 5 31 workout, you organize your workouts into four week cycles. Going to test this after i stall on current program. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. By ordering this program you have set a very specific goal for yourself and you have given yourself a timeline to work with.
Bench press workout program spreadsheets lift vault. This bench press program is broken up into 3 segments. How to program the bench press for strength barbell logic. Get my programs free bench 6 week peak serious inquiries onlylimited spots available coa. This ten week training cycle is designed to not only boost your barbell bench press prowess but also pack on slabs of muscle mass to your upper and lower chest. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn. Next level 5x5 bench press program using autoregulated. Goal is to hit some rep prs but intentionally keeping it to a conservative 3 rep peak set followed by the next workout being a true 5. Powerlifting bench press pyramid program for max strength. High frequency 5 week daily undulating periodization alexander bromley. The 20 best bench press workout programs 2020 lift vault. Candito advanced 6 week bench press program spreadsheet.
Peaking powerlifting program spreadsheets lift vault. Apr 20, 2020 this wave progression allows for a steady improvement in volume and intensity over a six week period, with no need to deload before you test your bench press max on the seventh week. Week 5 intense strength training week 6 deload optional note there is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle. I scrapped the whole bench press more to bench press more oversimplified approach that i used to avoid taking accessories seriously. If you want to add in a 3rd light press day on wednesday, you can, but i usually perform bench presses on wednesday. For most guys, the bench press stalls somewhere between 225 and 315 poundstwo or three plates on each side of the bar. Eleven weeks from the day you start this program you will have a new maximum lift in the bench press.
This is a free 5 week high frequency bench press program that uses a daily undulating periodization dup approach for explosive short term growth. Bench press 3 x 65% x 3 reps skull crushers 2 x 10 triceps pushdowns 1 x 10 squat 2 x 5 lat pulldown curl grip 2 x 10. It includes 12 full weeks of programming, a full pdf explaining how to maximize your results on the program, a video overview and a video library going over all the bench press liftsaccessories to dial in your technique. Chest 52 fly machine bring handles together, keeping elbows slightly bent. Going into this program, his squat was 385, bench 300 untested, and his deadlift was 507, all at 181 lbs raw. This workout program from stack expert chris hitchko will have.
It ends with completing two singles at 105% of the lifters beginning 1 rep max. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifters 1 rep max before tapering down volume and increasing intensity. This is not to say you should neglect your legs and other areas. If the slow and steady 5x5 program is not your pace, you can try the 5 31 program created by jim wendler. You perform this workout twice and you have a total squat tonnage of 35,840 pounds per week. Week 2 hypertrophy week 3 linear max ot week 5 intense. Ed doesnt outline his btn press programming but says it mimmicked his bench. Of course, if you already lift weights, stronglifts 5x5 program will work for you too.
Rpe chart week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 training hard only gets you so faryou also have to train smart. The resulting exercise program is intended to increase strength, not mass. So that is the program broken down into a focus from week to week. Bench press bar only 1 10 35% of 1 rm 1 10 45% of 1 rm 1 5 55% of 1 rm 1 3 60% of 1 rm 1 3 70% of 1 rm 4 max reps dumbbell rows 3 8 12 dumbbell bench press or close grip bench press 3 8 10 face pulls or bent over reverse dumbbell flys 3 10 15 hammer curls 3 8 12 all numbers are based off of your current 1 rep bench press max. That said, i suggest you take 34 days off between your last training day and the test. Table of contents 8 week powerlifting program8 week powerlifting peaking cycleweek 1week 2week 3week 4week 5week 6week 7week 8 table of contents. Editable excel file so you can log your lifts and progress. Designed to get you to hit a new pr by the end of the 4 weeks.
Build a bigger bench press with this intense and effective 8 week specialization program that features two pressing workouts per week. After your working sets each week, you will add the sling shot for 34 sets. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine. I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight. The main training variable being manipulated each week is intensity. Following his advanced deadlift program and advanced squat program, jonnie canditos advanced bench press program is a bench focused program for athletes looking to bust through stubborn plateaus. Chest 1 press dumbbell press dumbbells over chest while maintaining bridge. That is over two and a half times the volume of the other program. If youre making progress and increasing weight each week appropriately, this should be your heaviest working weight of the 6 weeks so far. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press.
In the first week, youll train about 70 percent, moving the weights up in 3 5 percent increments each week, finishing to about 85 percent. Next, set up your training weights by calculating your 7075 percent max. Use a value higher than 4 weeks to increase recovery time. You can use this program generator to help design your squatting or pressing i. The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep 5 31. This is an intense and proven 20 week training program from musclepharm that uses 5 unique. Stronger in 30 days bench press program by mark bell youtube. If you achieve 3 or more reps on that last set, increase weight appropriately for that last week. Bench press 315 pounds with this training plan stack. To follow the full 12week bench 300 program, just sign up for bodyfit elite. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. She uses a linear periodization model so each block of training is designed to increase in intensity until the competition.
For that last set, do as many reps as you can and put those numbers into the formula below to find your new estimated 1 rm. A three week hypertrophy block, training 4 days a week sbdpp with a 10x10 rep scheme for the main movement. How have you stumbled across any big tips that have. Ed coans competition buildups, 5 week linear cycle, the cast iron pressing template, lifetime training goals, how to bench 5 plates raw, marc keys, bar path, powerlifting, bench press i recently achieved one of my lifelong lifting goals of benching 220 kilograms 485 pounds. Forget your other priorities for the next six weeks, and ill fasttrack you to a better bench press. Weeksetsreps set 1 set 2 set 3 set 4 set 5 set 6 set 7 set 8. This program is designed for trainees who want to take their bench press to the next level. In this 8 week beginner barbell program, well show you a warmup, the big 5 exercises, and how to alternate your workouts. And this program works just fine on a 2x week frequency, so i dont think you need to press 3x week unless you just dont like to bench press. It is a two day a week programme, it is advised you only press heavy once a week using this programme as it is very stressful. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. Destroyer is a 12 week program consisting of three phases. This is an intense and proven 20 week training program from musclepharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up. The program is explained in great detail in this pdf.
Its not uncommon with this program to see a 2050 pound increase in a lifters bench press over a 16 week training period. Do 3 sets to failure, or if you dont have a spotter keep a couple of reps in the tank. Bench press 5 12 incline dumbbell bench press 5 12 seated cable row 5 12. Jan 20, 2020 this is a free 5 week high frequency bench press program that uses a daily undulating periodization dup approach for explosive short term growth. The program mike wolfe getting ready to hit his triceps key. I have pulled out some of the most important parts in the below overview, but if you wish the run the program i strongly recommend reading the pdf. Secrets of strength and bench pressing with jim wendler. This intense 8 week bench press program is a specialization routine that can. This is a 17 week powerlifting peaking program broken up into 3 different training blocks.
Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. Edited by strength oldschool bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. This was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program. Candito advanced bench program candito training hq.
The training manual provides detailed instructions on how to execute the bench press with expertlevel technique. In the 5 31 workout, you organize your workouts into fourweek cycles. Because the bench press is the ultimate upperbody mass and strength. Max calculator, and put in a weight you can handle for 35 nonlifeendangering reps. If you struggle to answer the question of how much you bench, or maybe you struggle to be proud of the number, then this 6 week bench press power boosting workout routine is perfect for you. This is mark bells 5 week sling shot bench press program, also known as the stronger in 30 days program. I used the chart as my basic bench routine on mondays and on. After warm up sets, do the heavy single for the day followed by the working sets for that day. This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle.