BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 10:

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

Benning (2 Rounds for time)

(RX’d)

3 rounds:

15 Deadlifts (185/125)

12 Handstand Push Ups

9 Chest to Bar Pull Ups

-@ 7:00-

3 rounds

12 Deadlifts (225/155)

9 Handstand Push Ups

6 Bar Muscle Ups

(Scale)

2 sets

3 rounds:

15 Dumbbell Deadlifts (light)

12 Dumbbell Push Press (light)

9 Ring Rows

-@ 6:00 repeat-

Target time each set: 4:00-4:30

Time cap each set: 6:00 (overall cap 13:00)

Fitness (AMRAP – Rounds and Reps)

24 min

9/7 Cal Ski

15 Wall ball Thrusters

12 Stick sit-ups/Abmat sit-ups

9 Burpees

Do not go all out on this one. Pick a pace to be able to manage all the way through. There is no rest but take rest when needed.

Fitness – Accessory (Checkmark)

Bike 3 mins easy

Mobility (1:00 Each)

– Banded lat pull down

– Standing quad stretch

– Twisted cross