Designed to get you to hit a new PR by the end of the 6 weeks. 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.
Jim Stoppani S 6 Week Shortcut To Strength Bodybuilding Com Bodybuilding Com Strength One Arm Dumbbell Row
Reps Bench Press Weekly Workout 1 Seated Overhead Dumbbell Press 3 10 Push Ups 2 Max Cable Triceps Extensions 3 10-15 Face Pulls 3 10-15.
6 week bench press program. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo who brought it back to the USA. Bench Workout 1. It ends with completing two singles at 105 of the lifters beginning 1 rep max.
4 sor Your bench press workout routine is going to be the primary goal of your program yet you will. 315 x 8 405 x 5 475 x 3 605 x 1 675 x 1 600 x 2. 80 x 2 reps.
It consists of two Bench Press workouts per week workouts A and B and has three different intensity workouts 1 rep 3 rep and 5 rep days. 86 x 2 reps. 80 x 4 reps.
925 x 2 reps. THE PERFECT BENCH PRESS. 86 x 2 reps.
6-Week Bench Press Program. You want more gains. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike as highlighted in the graph below.
Jim Williams trained his bench press five and often six days per week on the following program. 875 x 4 reps. Beis in an early 1990s 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.
Six Week Bench Program in Multiple Formats Editable Excel File so you can log your lifts and progress. 100 x 2 reps. The official Smolov Bench Program only runs 4 weeks however- I recommend doing it for 6-8 weeks to see serious results.
The 6 Week Power Bench Press Program This spreadsheet will draft up a 6 week program ending with a new max attempt in the Bench Press on the seventh week. Written by John Robbins and published by Dennis B. 925 x 4 reps NA.
6 Week Strength Program For the main lifts - Squats deadlifts bench press - you will be ramping up in intensity each week. Week 1 Bench Day 1. 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 a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. 86 x 2 reps. The eBook outlines everything needed for the 6 weeks including all accessory work and technique work as well.
Click below to enroll. Master the setup described in these steps and youll add a second or third plate to the bar in six weeks or less. Shaw 6 Week Peak.
KG and LB can now be chosen by the user. How does the program work. February 21 2019 Update.
95 x 3 reps. 315 x 8 405 x 5 475 x 3 605 x 1 675 x 1 600 x 2. 86 x 1 rep.
925 x 2 reps. Every week up until the last week there will be excess volume and on the last week lifters set records with their previous personal best while also setting a new pr weight-wise on bench. 975 x 2 reps.
This program is the same program that one of the UKs top bench pressers James Williams used to bench press 2725kg600lbs. This 6 week program is designed to help peak the bench press squat or deadlift. 80 x 2 reps.
Enter 5 for LB rounding and 25 for KG rounding. It is based on training twice each week. Bench Press Variations for More Mass.
Lifters train the bench press 3 days per week for 6 weeks. Once heavy once light. 80 x 5 reps.
Jim Williams trained his bench press five and often six days per week on the following program. 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. 80 x 2 reps.
To lift the heaviest possible weights you need to perform the bench press in a way that gives you the best mechanical advantage. 95 x 2 reps. 6 week MST Systems bench press program.
It is highly likely you will. So what the hell are you waiting for. 875 x 3 reps.
The program is 6 weeks long and is a peaking program. A Six-Point Plan for Form That Breaks Records. 92 x 2 reps.
That said I suggest you take 3-4 days off between your last training day and the test. 80 x 2 reps. View this post on Instagram A post shared by Steve Shaw bendthebarman on Oct 26 2016 at 235pm PDT Steve Shaw performing 395x10 on squats at the age of 49.
Now that you know how to lift serious weight its time to put your new technique into action. Rep range of 1 3 and 5. After 6 weeks it aims to increase your 1 rep max by 5.
Lie on the bench so.
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