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The 5 3 bench press program.
Bench program powerlifting. February 21 2019 update. This helps develop strength as well as power for the bench press. Accessory work optional powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.
After warm up sets do the heavy single for the day followed by the working sets for that day. Powerlifting programs specific to the bench press are a great way to make gains. Kg and lb can now be chosen by the user.
12 week program lifting chart. 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. Components of an effective bench press program.
Enter 5 for lb rounding and 2 5 for kg rounding. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.
Written by john robbins and published by dennis b. As you progress through the weeks the training volume and intensity gradually increase up to the end of week seven. Optimal weekly training schedule.
12 week bench program brad gillingham inspired program courtesy of maryland powerlifting. About this advanced powerlifting program. A bench deload should be 60 of your max for only 3 sets of 5 reps per set.
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