Wednesday, May 24th, 2023 – Bench Press

Warm Up

30 seconds work / 10 seconds rest x 3 rounds

PVC Pass Throughs
Negative Push-ups
Band Pull-aparts
Empty bar Bench Press

Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Bench Press

5 reps @ 45% 1 RM / Rest 1 Minutes
5 reps @ 55% 1 RM / Rest 1 Minutes
5 reps @ 65% 1 RM / Rest 1 Minutes
3 reps @ 70% 1 RM/ Rest 1.5 Minutes
2 reps @ 75% 1 RM / Rest 2 Minutes
1 reps @ 80% 1 RM / Rest 2.5-5 Minutes

– Build up weight each set by 5-10lb increments.
– Continue to perform 1 rep until you find your 1 rep max lift.

Accessories

4 Rounds

8-12 DB Bench Press
6-12 Pull Ups
8-12 DB Skull Crushers

Rest 1 minute