6 Week Bench Press Program
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6 week bench press program.
6 week bench press program. Kg and lb can now be chosen by the user. You ll work on your bench twice a week. That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift.
For most guys the bench press stalls somewhere between 225 and 315 pounds. Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. I created this six week program exclusively for t nation based on the principles i learned as a competitive powerlifter at westside barbell in columbus ohio.
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. 315 x 8 405 x 5 475 x 3 605 x 1 675 x 1 600 x 2. February 21 2019 update.
This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. Rep range of 1 3 and 5. You re addicted to 3x10 and isolation cure.
First let s address five of the most common problems i see then i ll get you set up on a monster bench program. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it.
Enter 5 for lb rounding and 2 5 for kg rounding. Nutrition recommended diet program your goal is to increase your bench press by 30 pounds during the next six weeks. Jim williams trained his bench press five and often six days per week on the following program.
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