BLK LBL Fitness Club – FITNESS / PERFORMANCE
Bench Press
Max Rep Bench Press + Burn Out Set
Week 6:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Event 3 (Time)
(RX’d)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)
(Scaled)
For time:
21-15-9-3
Dumbbell Thrusters (light)
Ring Rows
Target time: 9:00-11:00
Time cap: 15:00
Fitness (Time)
27-21-15-9
Dumbbell Squats
5x50ft Shuttle Run after each set
Tempo Pushups (No Measure)
4×10
4 sets: 10 reps – RPE 7
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 1:00-1:30 b/t sets