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It s time to build up your paltry bench press this intense 8 week bench press program is a specialization routine that can repeated cycle after cycle.
Bench press cycle. For best strength results combine this bench press cycle with a higher than normal caloric intake. Week 1 8 sets x 8 reps 55 of your one rep max 1rm. Kg and lb can now be chosen by the user.
So let s be clear. 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. This is true yet focussing on the same bench press movement over and over again can lead to injury or training plateaus.
Written by john robbins and published by dennis b. Without further ado what you ll see here is the weekly max effort breakdown the dynamic effort breakdown and finally at the bottom all of the assistance work we used. Here is an example cycle for a lifter who currently has an estimated 250 pound bench press.
Week 1 150 pounds x 5 sets x 8 reps 60 of 1rm. Work for the non related muscles will be decreased during this cycle to allow the body to have more of its adaptation reserves to spend on improving the bench press. Numbers are rounded down to the nearest 5 pounds.
Here is your weekly bench press work. Cody s best bench was 424 going into this cycle and at the iron city open last week he hit a solid 434 and even went on to pull 650 for a 10 pound pr. You must know your max or approximate max before starting.
This peaking cycle will be performed one day per week. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. The biggest bench press workout is on sunday where you ll actually perform three mini sessions of 30 to 45 minutes divided by at least 30 minutes of rest and preferably more than that.
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