If you can only bench press once per week combine day 1 and 3, and scrap day 2 all together. Directions: Step 1. Exercise/ Routine #4 # of Sets # of Reps *Diminishing sets is when you use a weight that you can do only 3-4 reps with. Now, this story may not work for you, as you may not be a high school soccer player on the verge of D-1 soccer. Plate type: American (2.5lb / 5lb / 15lb / 25lb / 35lb / 45lb) international (2.75lb / 5.5lb / 11lb / 22lb / 33lb / 44lb) Add a dinky plate? Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn’t going to unstick it. The resulting exercise program is intended to increase strength, not mass. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. There is a simple saying in the strength world; you want to increase your bench press you must bench. 1. One of the ways we can continue to induce strength and hypertrophy during a bench press program is to utilize bar speed. Going into this program, his squat was 385, bench 300 (untested), and his deadlift was 507, all at 181 lbs raw. At 38 days, he increased his bench press by 80 lbs. strength exercises) workout routines. For most guys, the bench press stalls somewhere between 225 and 315 pounds. Keep this up until 10 reps total are completed. 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. Lift you are doing: bench press curl deadlift Current max: REQUIRED Name: YOUR EQUIPMENT. This is true, yet focussing on the same bench press movement over and over again can lead to injury or training plateaus. Nonetheless, he are the tips we used to increase his bench press by 80 lbs in 38 days! Note: If you can only bench press twice a week, combine day 1 and 3. With this method of bench press training, you perform nothing but the bench press as your core lift, but you do it for 10 sets of 5, 4, or 3 reps. Here’s how you use the method: For your first workout pick a weight that you would normally use for 10 repetitions and do 10 sets of 5 reps with that weight, resting only about a minute between sets. I will say the number 1 thing that worked to increase strength was close grip, all the time. Feel free to run the program for just one of the exercises. The resulting exercise program is intended to increase strength, not mass. You'll need to have a very good idea of what your own 1RM is in the squat, deadlift, and bench press; something that every serious lifter should know along with the names of most of their kids and the entire cast of Pumping Iron . Week 1: After a warm-up, do 3 preparation sets of 3 reps (60%, 65% and 70% of 3RM), then do one set of as many reps as possible with 75% of your 3RM. My guess is “Pick something challenging for day 1. "Russian" Strength Program Generator. Day 3: Pin Press 10x1 @ 60% It is also very often used for bench press. You can use this program generator to help design your squatting or pressing (i.e. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Then add 5kg to that on day 6, another 5kg on day 11 and 2 more kg on day 16”. Warm Up Bench is my best lift, I'm not Eric Sporo obviously but I can bench 405. Day 1: Bench Press 6x5 (30 Reps) @ 65% of 1RM; Pause all reps on chest 1 second. However, if you stick with it and add weight intelligently, you … Pick the weight up and do as many reps as possible. My close grip is close to my regular flat. YOUR INFO. This should not be used as your only squatting or pressing program over an extended period of time. 9 Ways to Increase Your Bench Press 80 Pounds in 32 Days. Heavy weight high reps. Also, I'm pretty decent at overhead with a strict press of 255. Week 1. 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