Strength
Wednesday, March 20th, 2024 – Bench Press
General Warm-Up
20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Secondary Strength Movement
Bench Press
30 Minutes Build to Heavy 1 Reps / Rest as NeededYou Can Follow the Below Protocol:
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
Accessory
15 Minutes
1) Push-Ups 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Tricep Cable Press Downs 3 Sets X 15 Reps / Rest 1 Minute
1) Push-Ups 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Tricep Cable Press Downs 3 Sets X 15 Reps / Rest 1 Minute