Weeks 1-3 (Initial Volume Phase) During this phase, you should aim to add to your workout each week. If you are competing, your week 6 one rep max attempts will occur on competition day. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. Workout 4 - Monday. Medical Disclaimer. No more spreadsheets and printouts. So, you focus all your energy and recovery efforts into the “ big money” exercises and only these 3 exercises. You can use this program generator to help design your squatting or pressing (i.e. You may either work them in this order, or use the alternative setup of squat, deadlift and bench press. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. Squat 2. If you expect to make improvements in you lifts I think you won’t be doing it natural. We will then decrease the volume while continuing to build the intensity for the last four weeks to peak for our max in week 10. Which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? Texas Method; Hatch Squat; 20 Repsquat; Contact Us; The Program. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. Week 1: 1: 90.0%: 3×5: 80.0%: Week 2: 1: 92.5%: 5×3: 82.5%: Week 3: 1: 95.0%: 5×3: 85.0%: Week 4 : 1: 97. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Choosing the right program can be tricky, as it depends on your training age, lifting abilities (which often go with training age), injuries, goals, and willingness to sacrifice other lifts in place of placing more time and energy towards another lift. Week 5. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. To turn this into a longer off-season program of 8-10 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three. Furthermore, we will go over a few programs that have … Current max: REQUIRED. Deadlift 3. Smolov Jr. Calculator; Smolov Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. Personally, I like to train the bench press 3 or 4 times a week. The brutal squat program that almost guarantees a big PR. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. Your bench press training guide should follow a similar overload format for two weeks, followed by one week of active resting (3-week cycles). Lift you are doing: bench press curl deadlift. World-Dominating Russian bench press routine YOUR INFO. Week 3. The logic at play is that exposing the body to a stimulus more often will result in faster adaptation, leading to you getting bigger and stronger. Block 1 – 50-70% – Volume accumulation and confidence building. Add one rep to each set (using either week one’s number of sets or week two’s. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. Bench Press (Competition Pause) — 2x3 (RPE 7), 3x1 (RPE 8), 2x1 (RPE 9) This 9 week program calls for 3 training days per week. High frequency training is especially beneficial for raw lifter… Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Training consists of 3 workouts per week: Monday – Workout #1; Wednesday – Workout #2 Day A – Bench; Main Lift: 5 x 5 Bench Press at 75% of your 1RM. The resulting exercise program is intended to increase strength, not mass. Weeks 5-8: Ramping Heavy Training; Week 9: Deload; During this 9 week cycle you will only perform the big 3 lifts: squat, bench press and deadlift. Week one with a new training max. However, low reps do still build plenty of muscle alon… Each subsequent week you ad… It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. Program in the assistance stuff as necessary; you can do more assistance work on this plan than on the Rep Increase Method, as the workload is less, but don't go crazy. Plate type: American (2.5lb / 5lb / 15lb / 25lb / 35lb / 45lb) international (2.75lb / 5.5lb / 11lb / 22lb / 33lb / 44lb) Add a dinky plate? 1. One Rep Max: Calculate. Medical Disclaimer. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. The best powerlifting routines have you lifting near max weight for multiple short sets. Bench Press Peaking Program Week 1. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. The resulting exercise program is intended to increase strength, not mass. See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. I cannot find it on any website but would love to share, so I am going to copy it from the article. Non-6 week … There is no hidden secret, shortcut or voodoo here. I used my bench press max to figure my percentages, but did the reps closegrip. 10 Week Bench Press Program Sets x Reps In this 10 week program we will build volume and intensity over the fist 6 weeks. Maybe it is not known to everybody but dead lifts kill your CNS especially if you combine them with squats 3 times per week on the same days. This is the reason they train the muscles that are used in the bench press more frequently than their squats or deadlifts. Search for: ≡ Menu. How the Bench Press Program Works. The program is 6 weeks long and is a peaking program. Method #4—Perform A Limited Number Of Exercises At Each Workout. Just what has worked for us; three guys with average genetics trying to maximize our potential. "Russian" Squat Program Generator. It uses a 3 block approach based off three training zones. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. Name: YOUR EQUIPMENT. 2) Deadstop Bench Press - 5x4 @ 70% sets; 3) Band Push-Ups - 3xMAX; WEEK 2. Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. The 9 week bench blast is a programme designed to let a lifter peak for a new personal best attempt or to get ready for a powerlifting competition. strength exercises) workout routines. Then utilize progressive overload to increase the weight and induce hypertrophy for strength. If you're a bench press addict and want to bench twice a week, I'd suggest doing some lighter, … "For one to press alot, one must press alot, Strengthening Squat and Bench. If […] Strength is, after all, a skill, and practice makes perfect. 1) Bench Press - 5x1 @ 95% with 2-3 minutes rest; 2) Negative Bench Press - 3x1 @ 110% with a 3 … Have fun. I used a mix and it worked fine) Max reps or max weight on Day 4 of week 3. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Most people use 5 to 10 lbs for the increment value. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. The program the author post here involves dead lifting 3 times per week with the same volume as the squat routine. Think about it. You will move to a … "Russian" Strength Program Generator. Rest between sets will be 90 to 120 seconds; no longer or shorter. Home; Smolov Programs. To clarify, 3×3 stands for training the “big three” (squat/bench/deadlift), three times a week. The following tables provide the skeleton of your training program. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. During week one, you will perform 10 sets of 3 repswith your starting weight. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. For information see our Do some pressing other than bench. It is the routine that the Russians used at the 2000 IPF world bench press championships where they took 8 out of 11 gold medals. The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. The 3×3 program allows you to train with heavy weights and low reps. Repeat this 3 week cycle with increased weight and a more difficult tempo. The term “Russian bench press” has been floating around for some time now and has caused more than one bodybuilder a bit of confusion. Push your percentage up by 2.5% each week. With that said, when you finish it is wise to take a deload week to allow your body to fully recover and compensate (make gains) for all of the hard training you've done. The Best Powerlifting Hypertrophy Program Isn’t Your Typical Strength Routine. 12 Week Bench Program Brad Gillingham inspired, program courtesy of Maryland Powerlifting. The App. To keep things simple and within a 1 month period, the program is four weeks long. ExRx.net > Weight Training > Weightlifting > Calculator. This particular program was designed for someone who is increasing their benching frequency from once to twice a week, and who is weak off the chest but has a strong lockout, which is … This helps develop strength as well as power for the bench press. Bench Press (Competition Pause) — 4x3 (RPE 7), 3x1 (RPE 8) Floor Press, 80 Pounds Chains or Bands — 4x6; Wide Grip Barbell Rows — 4x8; Day 2. If you are unsure of your current max, use the bench press calculator to help you guestimate. I may write the whole article later, but for now, I am only posting the routine. Full Smolov; Smolov Jr. Smolov Calculators. Weeks 3-4 – Transition period. To help you make a better decision as to which type of periodization (linear vs non-linear), we will briefly recap a previous article we did here on BarBend called, The Three Most Common Types of Training Periodization. For the bench press, start with a weight that is 65% of your one rep max. This confusion came about in 2000 during the IPF bench press championships when the Russians were able to grab 8 out of 11 gold medals. Bench Press — 10x2 with 75%; Shoulder, Back, Triceps Work; Week 2. Cult of … Week 4. Day 1. Not convinced? For example, if your bench press max is 100kg and in week 1 you are doing 5x5 at 75kg, in week two aim for 77.5kg. Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. Best Thermogenic Pre Workout for Weight Loss, 6 Week Russian Bench Press Peaking Program (3 Day), 6 Week Russian Bench Press Peaking Program Spreadsheet, Scott Warman 10 Week Bench Press Peaking Program, 6 Week Power Bench Press Program Spreadsheet, Candito 6 Week + Advanced Bench Press Hybrid Program, 12 Week Bench Press Peaking Program Spreadsheet, KIZEN 6 Week Bench Peaking Program Spreadsheet, Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper). What we have below is the most simplistic, applicable and effective bench press we've seen (and trust me we've tried a lot). Working Sets: Weight: Percent. For complete details on the Smolov Jr. program, check out our write up. You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. Day 1. Best Thermogenic Pre Workout for Weight Loss, Extended Russian Power Routine Spreadsheet, Russian Squat Program + Routine Spreadsheet (Original and Masters Versions), 6 Week Power Bench Press Program Spreadsheet, 16 Week Strongman Wave Program Spreadsheet, Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day), PHATburn Powerbuilding Program Spreadsheet, PHAT Workout Routine + Program Spreadsheet. Don't mess with the bench press, its loading, or its progression scheme, but everything else can be personalized for your individual needs. While many Russians train their squats and deadlifts two to three times a week, many of them also train their bench press up to eight times per week. Heavy Day: Single: Weight: Percent. This should not be used as your only squatting or pressing program over an extended period of time.

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