--- 9 Week Bench Routine ---
Trying to bring my pressing numbers up. Hopefully this well help me practice form and bring me closer to a 225 bench.
Height: 5'8
Weight: 12 lbs
Bench: 190 x 3
Press: 130 x 3
Benching shall commence the 2nd:
[QUOTE][b] from [url]http://www.bigcat844.com/bench-workout.html[/url] -->[/b]
Printable Version Of The 9 Week Program
Mike Macenko's House Of Swing
Week 1
Monday ...........................Thursday
60% of max x 8 reps...............60% of max x 8 reps
75% of max x 6 reps...............75% of max x 6 reps
80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
75% of max x 5 reps...............75% of max x 5 reps
..................................75% of max x 5 reps
Week 2
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 3
Monday............................Thursday
60% of max x8 reps ...............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................80% of max x max reps
Week 4
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 4 reps .............85% of max x 4 reps
90% of max x 2 sets of 3 reps.....90% of max x max reps
90% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 5
Monday ...........................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
80% of max x max reps .............80% of max x max reps
...................................80% of max x max reps
Week 6
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
92% of max x max reps .............85% of max x max reps
85% of max x max reps .............80% of max x max reps
80% of max x max reps ..................................
Week 7
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
95% of max x 2 sets of 3 reps .....92% of max x 2 reps
80% of max x max reps .............95% of max x 2 reps
...................................85% of max x max reps
Week 8
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
92% of max x 2 reps ...............95% of max x 2 reps
95% of max x max ..................90% of max x max
85% of max x max .....................................
After you have completed the 8 weeks on this program, for the 9th week go back and do your old workout program on the bench. I want you to peak out on Monday and do the same thing on Thursday. After you have completed this course you should see some incredible gains.
Back To Mighty Mike Macenko's House Of Swing 9 Week Bench Routine[/QUOTE]