And make note of what we suggest for band and chain usage with this nifty chart. Day 1: X 5 sets Work to a max set of 8, then do 1 set of dumbells lighter with both arms x AMAP**, 5. The percentages are based on your one rep bench max. AR, Week 8: 55% 12x3, 2.

RPE means Rate of Perceived Exertion and when used properly, it is excellent.
1. Awards 1. Max is probably between 320-330lbs. Deadlift phases. 2 sets x 4 reps RPE 8/70-72.5%, 3. Deadlift refers to the lifting of dead weight (weight without momentum), such as weights lying on the ground. Standing Banded Rear Delt Fly AR x 12-15, 2. 1. Medium Grip Pin Press: 3-4” off chest

APF/AAPF NW Powerlifting & Bench Press Championships - Multiply & Raw - Aug 14&15, Topic of the Week: The Single Best Supplement You've Taken.

2 sets x 3 reps RPE 8/75%, 3. Thanks a lot man. 2 sets x 4 reps RPE 8/70-72.5% x 5, Week 2: They’re not wrong.


3 sets x 5 reps RPE 7/72.5%, 4. Heavy Day: Single: Weight: Percent. 1 Board Bench There are many methods for improving your bench press but by far one of the most effective is the Smolov Jr bench press program.

1.

If it is supposed to be an RPE 8 at 75% and it feels like a 10, LOWER the weight. I am giving you the exact same program our lifters in the TPS Method for Powerlifting are going to be using next starting week. Medium Grip Pin Press 2” off chest This article is a collection of powerlifting tactics and effective techniques which have enabled me to increase my bench press from barely 135 lbs to 225 lbs in about 6 months. We highly recommend Performance Lab Whole-Food Multi for anyone looking to upgrade their health and start living better. Some have even claimed it to put upwards of 35 lbs (15 kilograms) on their bench press over this 3 week routine during their first run.

70% 2x5, 3.

The name Smolov comes from Sergey Smolov, who is known as the ‘Russian Master of Sports’.

First, let's address five of the most common problems I see, then I'll get you set up on a monster bench program.

Day 2: It is absolutely brutal.

Pushups x AMAP x 2 sets, 4.

Phase 2. Tate Press x 10 + Lying Banded Pullaparts It's the most revered measure of a young lifter's weight lifting acumen and will add slabs of beef to the pecs, … DB Roll Backs x AMAP + Tate Press x 12-15, 5. Week 1 Speed Bench with Chain 45% 8x3.

I like to train the bench press 3 or 4 times a week. 1. 3 sets x 15 seconds, 2. Medium Grip Floor Press with chain Week 1 Day 1: 1. If the RPE feels too low, add up to 5% and if that isn’t enough, MOVE THE BAR FASTER.

50% 8 sets x 3 reps -5 lbs.

DB Row 1x12, 1x10, 2x8 +

4. Day 1: 1. Forget your other priorities for the next six weeks, and I'll fast-track you to a better bench press. Another way this program helps you is with your confidence under the bench.

Day 1: 1 Board Bench

SA Tate Press+ DB Curls I’ve added in more work at varying percentages on each day instead of running one and I’ve adjusted my RPE chart to reflect new data and made it (hopefully) more precise and easier to recover from while still making steady progress. 1. Close Grip Bench It is not for the weak willed.

Speed Bench with Mini Band Just not sure if it’s time to move onto a more advanced program/techniques. EZ Curl Skull Crusher on Floor 5x8 + 10 Hammer Curls

This is great for breaking through mental barriers, especially if you have a habit of developing plateaus.

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