Wednesday, September 11th, 2024 – Bench Press

Warm Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
10 Empty Bar Bench Press with a 2 Second Pause on the Chest

Bench Press

Build to a Heavy Single or 1 Rep Max

Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessories

1) Bench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Bent Over Db Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) High Plank Shoulder Taps 3 Sets X 8-16 Reps per Side / Rest 1 Minute