wondering if anyones got a good routine for bench. Iam looking for it to last 6 weeks and only benching once a week.
any help would be great
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Thread: 6 week bench routine
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11-07-2006, 10:12 PM #1Registered User
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6 week bench routine
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11-08-2006, 10:34 AM #2Registered User
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shirted or raw?
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11-08-2006, 10:57 AM #3Registered User
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raw
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11-08-2006, 12:25 PM #4Registered User
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Do 5 working sets of flat bench with 3-5 reps with HEAVY weight. If you don't have a spotter then go as heavy as you think you can get at least 3 reps for on your own. Do 1-2 sets of warm up and then go to your 5 working sets.Ramp it up accordingly.
My Maxes:
Squat -500parallel Belt and knee wraps
Bench-320 competition style Raw
Deadlift-552 even Grab n go w/ Belt
CoC 1 closed- check
CoC 2 closed-check
CoC 3 - closed
Supplements.. Whey Protein and food.
210lbs as of March 28. 12 more lbs to go to be in the 198 class.
199lbs as of April 25. Now to add monster strength
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11-08-2006, 02:01 PM #5Registered User
- Join Date: Jul 2006
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If you have a meet 6 weeks away I would work triples for 3 weeks, working to a 3 rep max on your last set...doubles and singles for two weeks...and a light workout the lat week doing singles at around 90-93% of each of your three projested lifts.
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11-08-2006, 03:01 PM #6Registered User
- Join Date: Mar 2006
- Location: toronto
- Posts: 173
- Rep Power: 221
i dont have a meet or anything jus would like to hit a good PR by the holidays
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