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  1. #1
    Wager of War GreeneMachine's Avatar
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    Ryan "BenchMonster" Kennelly: Unlocking the riddle of Bench Steel

    Here is the program Ryan Kennelly ( In 2002 Ryan bench pressed an amazing 800lbs ) created for lifter's with a bench 1RM of 225 and who want to break 315 in one year. (Note: This program calls for you to only workout on bench once per week)

    You Start with 45% of 225 for 8 sets of 3 reps. You add 5% every week. Once you hit 75% of original max you drop to 4 sets of 3 reps. Once you get to 85% original max you drop to 2 sets of 3 reps. When you reach 225 (your original max) you'll be able to do one set of 3 reps for sure and your new 1RM will be around 250. With this program assistance work will be rack lockouts, skullcrushers, and close-grip incline presses.

    Ok on with the program:

    Week 1:
    Bench Presses
    Bar x 20 reps x 1 set
    85lbs x 12 x 1
    100 x 3 x 8

    Week 2:
    Bench presses
    bar x 20 x 1
    85 x 12 x 1
    115 x 3 x 8

    week 3:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    125 x 3 x 8

    week 4:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 3 x 8

    (this is still light, so it's a great time to focus on your bench form while pressing forcefully)

    week 5:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    115 x 6 x 1
    145 x 3 x 8

    week 6:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    160 x 3 x 8

    week 7:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    170 x 3 x 4

    week 8:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    155 x 3 x 1
    180 x 3 x 4

    week 9:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    155 x 3 x 1
    190 x 3 x 2

    week 10:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    185 x 3 x 1
    200 x 3 x 2

    week 11:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    185 x 3 x 1
    200 x 3 x 1
    215 x 3 x 1

    week 12:
    bench presses
    bar x 20 x 1
    85 x 12 x 1
    135 x 6 x 1
    185 x 3 x 1
    205 x 3 x 1
    225 x 3 x 1

    awesome you have just increased your 1RM by 25lbs in just 3 months. Now you just reset the program to your new one rep max of 250 and continue on for 12 more weeks and so on till you reach that 315 mark.

    Well that's it, I'm hoping this program will work for you. I'm actually starting this program today so i'll keep you all updated on my own personal progression.
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  2. #2
    Banned Nightwolfer's Avatar
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    rm calculator : 220x3=233 lbs thats an increase of 13 ilbs in 3 months i dont know man :<.
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  3. #3
    Former 130 lb skinnyboy! A-rod's Avatar
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    Originally Posted by Nightwolfer
    rm calculator : 220x3=233 lbs thats an increase of 13 ilbs in 3 months i dont know man :<.

    RM calculators ...............gimme a break !!!!
    5'11 @ 220lbs.
    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of
    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  4. #4
    Wager of War GreeneMachine's Avatar
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    Originally Posted by Nightwolfer
    rm calculator : 220x3=233 lbs thats an increase of 13 ilbs in 3 months i dont know man :<.
    Well let's see, hmmmmm don't try the program then. I thought it was a very good article and seeing how he uses this method and has bench pressed over 800 lbs he must be doing something right.
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  5. #5
    Banned Nightwolfer's Avatar
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    srry i thaught the rm calculator was pretty correct it might be incorrect.Im currently pushing 190 x 5-6 if the calculator is right i wont be able to push 220 tomorrow lets see :P. "its prolly not totally correct i was just going after what i observed im not saying the program is not good.
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