Wednesday, December 9, 2009

Bench Like A Champion!!!

Bench Like A Champion!!!

Hi {!name},
Here is a great article from Powerlifting USA 1988 issue. I thought may benefit your chest building and bench pressing endeavours. This is a great bench pressing routine that will benefit anyone who tries it. I used it with great success.
The bench press is the most commonly performed lift in weight training. There are dozens of bench press contests throughout the United States, and equally as many experts on the lift.
You can combine several training modes that will create strength in this lift; but like any combination, you must find the right formula.
My recommended routine assumes a three hundred bench press coming in and follows a nine week plan.
The first day for your benches is Saturday and the second day is Tuesday. Tuesday's is identicle to Saturday's workout, except you use 10 pounds less on the bar. Your assistance is done on the days you bench press, and the workload varies according to the day (light or heavy) it is done.
Keep in mind that your assistance work will last only 6 weeks, doing three sets of each lift. The weight you start with in the assistance exercises should be an amount that you are capable of handling for 3 reps more than what is required. Increase the weight 5 pounds per week. The assistance exercise are close grip benches, dumbbell flyes, dumbbell front raises and hammer curls.
Week 1: 135 x 10, 190 x 12, 190 x 12, 190 x 12, 190 x 12.
Week 2: 135 x 10, 200 x 12, 200x12, 200x12, 200x12, 200x12.
Week 3: 135x10, 210x12, 210x12, 210x12, 210x12, 210x12.
Week 4: Warm-up to 240x6, 240x6, 240x6, 240x6.
Week 5: Warm-up to 250x6, 250x6, 250x6, 250x6.
Week 6: Warm-up to 260x6, 260x6, 260x6, 260x6.
Week 7: Warm-up to 280x3, 280x3, 280x3.
Week 8: Warm-up to 290x3, 290x3, 290x3.
Week 9: Warm-up to 315 for 4 sets of singles with a pause.
Don't bench or do assistance work the week of the contest if you plan on competing. On the day of the meet, warm up with 135x10, 225x3, 260x1. Let the opener bench be conservative with 290, second attempt 315. You'll be the judge on your last attempt from 320 to 330. I recommend using wrist wraps and a bench press shirt.
Let me know how it works for you. Remeber to keep hanging and

Yours in health,

Leon Cruz.

Copyright, Urban Publishing Co LLC., 2009

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Anonymous said...

I am sorry, I can help nothing. But it is assured, that you will find the correct decision. Do not despair.

Anonymous said...

Bravo, what necessary words..., a remarkable idea