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Bench Press Article @ T-Nation – 10 More Weeks Of Programming

Last week an article of mine was posted at T-Nation. I hope you had the chance to check it out. If not just click the picture below:

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When I originally wrote the article, I had an additional 10 weeks of programming included. They must have been lost in translation somewhere along the way. Anyway, here they are below for those of you who were asking. Complete all 14 weeks, and you will set yourself up well to bench press more!

*Note: For those looking to compete in the bench press, any time there is no instruction to pause you should at the very least pause the first rep. You may also change the set / rep scheme on a given day to make the sets shorter allowing you to pause more successfully. In example, take 4×3 and do 6×2.

Week 5 (Back – Off Week)

Day 1: Bench Press: 2×2 @ 75% *Pause all reps on chest 2s

Day 2: Bench Press: 2×2 @80% *Pause all reps on chest 2s

Week 6

Day 1: Bench Press 3×3 @ 80% of 1RM *pause all reps on chest 1s

Day 2: Bench Press 5×3 @80% of 1RM *pause first rep on chest 2s

Day 3: Bench Press 4×3 @80% OF 1RM *pause all reps on chest 1s

Week 7

Day 1: Bench Press 3×2 @ 85% *pause first rep on chest 2s

Day 2: Bench Press 4×3@ 85% *pause first rep on chest 1s

Day 3: Bench Press 3×3 @85% *pause first rep on chest 1s

Week 8

Day 1: Bench Press: 4×1 @90% *pause each rep on chest 1s

Day 2: Bench Press: 4×2 @90% *pause first rep on chest 1s

Day 3: Bench Press: 3×2 @90% *pause first rep on chest 1s

Week 9 (Back-Off)

Day 1: Bench Press: 2×2: 75% *pause all reps on chest 2s

Day 2: Bench Press: 2×2: 85% *pause first rep on chest 2s

Day 3: Bench Press: 3×1: 80% *pause each rep on chest 2s

Week 10

Day 1: Bench Press: 3×2 @ 92.5% *pause first rep on chest 1s

Day 2: Bench Press: 3×1 @ 92.5% *pause each rep on chest 1s

Week 11

Day 1: Bench Press: 2×1 @ 95% *pause each rep on chest 1s

Day 2: Bench Press: 4×1 @ 95%

Week 12

Day 1: Bench Press: 3×1 @ 97.5-100%

Week 13 (Back Off)

Day 1: Bench Press: 3×1 @ 75,80, 85% *pause each rep on chest 2s

Week 14

Test 1RM

 

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