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this intense 8 week bench press program is a specialization routine that can repeated cycle after cycle for best strength results combine this bench press cycle with a higher than normal caloric intake, this peaking cycle will be performed one day per week you must know your max or approximate max before starting if you are unsure run a test day and then take a complete week away from bench press training before starting this program, here is an example cycle for a lifter who currently has an estimated 250 pound bench press numbers are rounded down to the nearest 5 pounds week 1 150 pounds x 5 sets x 8 reps 60 of 1rm
the muscles involved in the bench press will be worked in one of these three workouts and so will the unrelated muscles work for the nonrelated 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, this bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week the percentages are based on your one rep bench max the example below uses 275 as the one rep max
this bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week the percentages are based on your one rep bench max the example below uses 275 as the one rep max heavy day after warm up sets do the heavy single for the day followed by the working sets for that day, if you bench press 300 pounds and are training with 200 pounds then you should be applying 300 pounds of force to the barbell submaximal weights the weight used should be nonmaximal in the 50 to 75 range, raw powerlifting bench press obviously after the squat you have the american lift the bench press i call it the american lift because americans seem to be obsessed with it compared to other countries where big squats and pulls are more revered the cycle for the bench is going to look the same as the squat for the most part thats