10 Week Russian Bench Press Program

Especially volume at 80% of my 1RM. The first bench Press day is called the “Speed Day”. To execute the program, you’ll need to know your current bench press one-repetition maximum, and then base your numbers off 90% of that! If you don’t know your current 1-RM, you can probably make due with some educated guessing – just be sure to err on the side of caution and don’t kill yourself on the first week!. The Program. Do not add more weight until you are able to lift that weight with good form. The Intermediate Powerlifting Sample Program Overview. 2009-08-19: Mixelflick : Very nice program (phase I). The term "Russian bench press" has been floating around for some time now and has caused more than one bodybuilder a bit of confusion. Stand astride the bench and take a shoulder width pronated grip on the bar. Whether you are at a powerlifting meet, the NFL combine looking at a rob gronkowski workout or just looking for a beginner workout, there is always a bench press station and it is one of the top upper body exercises you can perform. Work your bench program in four week increments - three weeks of solid work, and one deload week during which you won’t be lifting heavy weights. 00 On Sale; 6 WEEK HYPERTROPHY / BODYBUILDING PLAN $ 20. the personal website of russian powerlifting coach Boris Sheiko. Program for RAW bench press by Scott Mendelson; You should squat every day; Bench press program from Ryan Kennelly; World's Strongest Man 2011. The FREE 12 week Powerlifting program at the end of this article is what we used for our initial training block for our lifting team in the Total Performance Method for Powerlifting. Incline Bench Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3 Hang Clean 6 sets x 2 reps @70% of whatever the top weight was from Mondays workout Steel Log Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3. Gains of ten pounds or more in six weeks are not uncommon! The "German Volume Training" method is easy to follow. Add one rep to each set (using either week one’s number of sets or week two’s. The share of general physical exercises still constitute the majority of the volume. So on all other exercises you add 5. Just follow this workout routine to see results in less than three months. Maybe do 1-2 weeks at only 3, but then get your butt in gear. This program lets you practice hinging and squatting before doing the big exercises like back squats and deadlifts. Increase your training weights each week by 4%. You can also use the exercise substitution protocol for this program. –3-4 working sets of 4-8 repetitions per exercise (3sets for aerobic athletes 3-4 sets for anaerobic athletes). and finally week six at 300 lb. You will probably need to write down the weight amounts on paper for easier reference later. This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. For decades upon decades, lifters have been worried about over-training. Just what has worked for us; three guys with average genetics trying to maximize our potential. Close The maximum weight you can lift with good form. Strength training program for intermediate weight lifters. Not bad for just 10 weeks! Male Athlete: Bench Press: From 275# 1RM to 305# 1RM. We will then decrease the volume while. Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 10 WEEK MASS BUILDING PROGRAM muscle mass as much as possible in 10 weeks. For those at more of an intermediate or advanced level, however, bench press progress is a little harder to come by. 0: The program will have you progress through two six week blocks each ending with a 1RM attempt. 10 Quick Tips To Help You Get Started: Remember to warm up. Hell, this attitude is even pervasive in non-lifters. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you're a drug-free lifter like me. 5 Russian Nuclear Scientists Buried After Rocket Explosion. This isn't even a particularly good powerlifting program. I program my speed bench days exactly as Lou prescribes in the Westside Book of Methods. Increase your bench press by only 5 pounds each week over the course of 10 weeks. If you haven't heard of Smolov before, it's a badass Russian 13 week squatting program designed to turn men into monsters. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a 315 1RM, multiplying your 1RM by the decimal e. This is a sample 6 month program for a lifter who can currently bench press 145/10, it's not the only way to do it, so as always educated yourself and experiment safely: Chest one time/week, if you are going to do something with chest, do it after chest training while building up your max Month 1 Bench Press 135/15 145/10 155/ 8 165/ 6. You will focus on developing power while maintaining proper technique. This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. Bench Press Program | Eric Spoto Online Personal Trainer is a world bench press record holder with over 25 years in strength training experience. Is Ed Coan's Deadlift Routine for you? Ed Coan never had beginners in mind when creating this routine. I always thought that training for powerlifting seemed easy enough, and straight forward. The weight still increases weekly, with. More than half of the movements are GPP exercises. The base of the program will revolve around the 4 big lifts and their variants. 2009-08-19: Mixelflick : Very nice program (phase I). So here's the deal. The kickboxing program was performed three times weekly without additional physical conditioning sessions for five weeks with each session lasting 1-hour with a qualified kickboxing coach. Read my full review on this Barbell Bench Press (3x15,10,max) SB Seated Pulldown (3x10-15) less than 10 sec per exercise Week 1 - 3. It also should not be used as your only squatting program over an extended period of time, it is intended as a means of inserting some variation into your programming and should not be used as a program mainstay. Be conservative for best results. It is possible that you may have heard of a decline bench press. Powerlifting Bench Press Pyramid Program. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. The WeighTrainer The 6 Week Power Bench Press Program. Military press, 5 x 5. Put down that magazine article on "how to increase your bench press by 20lbs. Just 6 Weeks offers you a unique opportunity to get into shape, learn how to do 100 push-ups or sit-ups, as well as to shape a beautiful muscle profile in only six weeks. If you want to get stronger in a fun and unique way, this program is for you. MP45 WORKOUT PROGRAM; MP WORKOUT MUSIC Top 50 Most Jacked NFL Players. Hall-of-Fame powerlifters like Ed "King" Coan will bench press once a week. I have been able to increase at least 2. Accessory/supplementary exercises are done on all four days. *Jim Williams trained his bench press five, and often six days per week on the following program: 315 x 8, 405 x 5, 475 x 3, 605 x 1, 675 x 1, 600 x 2. There is no complicated workout program to follow, no supplement to take and no strict diet to adhere to. The original name of this program was 'the Russian Squat Program', and I just replaced the squat with the deadlift. GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for more) and consisting of three lifts each workout day. We will then decrease the volume while. Coan/Phillipi. This program will train imbalances in muscle strength, coordination, and mobility and is a great progression to Olympic lifts and more complex barbell work. This will press your lats into the bench. Workout Plan Summary. I then started into the actual Blast Your Bench program and I went from maxing out with 305 lbs. Ed Coan's bench press routine. The Program. If you are a bench only person, doing something like 29 but only doing the bench is not nearly enough work. Some people are just born with some great-ass genetics that they don’t have to worry about shredding. load weeks every. Standing Front Raise: 4. Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. BOYCE 1‡, TYLER K. 20% of the work consists of Squat, Deadlift, and Bench Press. Russian Squat Program. Monday and Friday Basketball Strength Training Exercises. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. This Program Includes 1. Update: I included another sheet that generates the "Masters" version of the Russian Squat Routine. Basic 6 week russian squat cycle. 1 and Conditioning Tuesday. This step-by-step plan that will increase your max bench press by as much as 50 lbs. RAW 12 Week Squat Program and Technique Guide! How To Bench BIG 12 Week Bench Press Program and Technique Guide! How To Deadlift 600 lbs. If you are someone who has struggled to add weight to your barbell Back Squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. Here is the key to adding 10 lbs. For example, if you stall on incline dumbbell bench press, you would switch to incline barbell bench press. Maintain contact between your lower back and the bench, and keep your feet flat on the floor. You can increase your bench press by up to 50 pounds in 10 weeks. During the bench press, we should be. It also should not be used as your only squatting program over an extended period of time, it is intended as a means of inserting some variation into your programming and should not be used as a program mainstay. You’ve been training regularly for the last 6 months hitting that 3/4 day split that you found in the pages of Muscle & Fitness magazine. The bench press has been a long-time favorite for lifters in the Western world. In fact, looking back through the bodybuilding ages, many photos of former physique stars. BOYCE 1‡, TYLER K. After all, you won't have a sculpted physique to show off without adding the size first. Be conservative for best results. The percentages are based on your one rep bench max. Of course, history of 5 x 5 strength training template doesn’t stop at the Bill Starr’s version. Do you want to know how to increase bench to max potential? Do you want to increase your bench press by 100 lbs? I can help you bench press more with some of the best tips. The program is 4 weeks long and is a peaking program. Some good ones are close-grip bench press, dips, tricep pushdowns. There are many different ways to structure the sets of a pyramid workout program but if you take a close look at the pyramid workout chart exercises below you will see that the sets and reps are. The idea here is to give the rest of your body enough of a workout to maintain muscle mass boost the testosterone and GH response from this workout, without compromising your recovery on the bench press. Chest press machine or bench press 4. The real key to gains is diet, training, and lots of rest. Feet flat on the floor. Top 10 Squat Programs - Part I of II. Get the book here. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. We will then decrease the volume while. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. Increasing your bench by 50 pounds in 10 weeks as someone completely new to training shouldn't be a huge struggle. For those that don't know, Dave was the first man in Ireland to bench press 300kg. Coan/Phillipi. Just follow this workout routine to see results in less than three months. Weight: roughly your 6-rep max, or 10-15% less than what you use on strength days. Share your experiences with the. 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. Take this 6th week to actually find your 1 rep max. The idea is to squeeze the lats, emulating the descent in the first portion of the Bench Press. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK CHEST SIZE & BENCH PRESS STRENGTH WORKOUT This ten week training cycle is designed to not only boost. Powerlifting Bench Press Pyramid Program. Next is, just what are. Prilepin’s Chart. Bryan, I'm glad to hear you've had success with this routine. –If technique is sound, add small increments of weight for each set. That way come comp day, you've had a solid week off and are ready to tear the iron a. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. You will start to see your bench press increases and then you just get even more stoked! Hit me up with any questions you might have and I'll gladly answer what I can. Rinse and repeat for the press. BOONE3‡ 1Department of Health and Applied Human Sciences, University of North Carolina at Wilmington, Wilmington, NC, USA; 2Charlotte Mecklenburg Police. Fear of missing out ?. My 12-Week WS4SB Program. One Rep Max: Calculate. 6 Week Powerlifting Program Outline. According to some, your chest hair ain’t worth squat if you can’t bench more than your bodyweight for reps. Its invention was a strength game changer. That's at bw of 168, 49 y/o. Lat Pull Downs. * This program is based off 4 days per week of lifting. These are important. It goes against the grain of the "To Deadlift More, Don't Deadlift" school of thought, but Phillipi claims it took his dead from 505lbs to 540lbs with power to spare (no mention of whether drug-free or not). It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. For a change of pace as much as anything else. Basic 6 week russian squat cycle. It seems like the prescribed lifts are taken from a powerlifting program and are not a dedicated bench press program; notice that the exercises are numbered in the order of performance but there are gaps where I assume squatting and deadlifting would otherwise be. I used my bench press max to figure my percentages, but did the reps closegrip. By request, here's a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan's Bench Press Video. Following his advice seems like a good idea. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a 315 1RM, multiplying your 1RM by the decimal e. In each example he will bench two times a week, for example on Monday and Thursday. Another goal is to get the lifter accommodated to a higher % of their 1RM in Week 1-4 (high volume weeks) before touching heavier weights in Week 5-8. This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a light bench day per week. Share your experiences with the. This is a great program for packing on muscle mass quickly. Somebody sent in a spreadsheet containing a 10 week peaking training program that's supposed to be Ed Coan's. This pyramid workout routine is specifically designed to increase muscle mass as quickly as possible. Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis. Each cycle using the Cube Method should last 10 weeks. For example, after successfully completing a 1RM of 100 pounds one week, change your percentages for the next week based on a 1RM of 105 pounds. Forget your other priorities for the next six weeks, and I'll fast-track you to a better bench press. 10 Week Chest Size & Bench Press Strength Workout This ten week training cycle is designed to not only boost your barbell bench press prowess but also pack on slabs of muscle mass to your upper and lower chest. … The intensity threshold of the Robbins 6 Week Power Bench Press Program requires only two workouts per week, usually on Mondays and Thursdays to avoid the overtraining syndrome. The percentages are based on your one rep bench max. The WeighTrainer The 6 Week Power Bench Press Program. Ed Coan's Bench Press Routine. As posted to misc. is an abbreviated version of the Smolov squatting protocol. Ed Coan's bench press routine. Bench Press 4×6 (Adding 11lbs or 5. Suppose the same lifter has a 1. 6 Week Hypertrophy Version #2 $ 20. HOFFMAN,2 FRANCO MERNI,1 AND JEFFREY R. Take action. Hey Jared One, I appreciate you posting the program! Two, I don't know how much experience you have with this program in particular but I'll ask a question anyway - During the first phase of 10'sMonday you work up to a 10RM and Wed you repeat the lift. (the heaviest weight you can lift for 10 reps) for the bench press, front squat, and tug-of-war row. Close The maximum weight you can lift with good form. The workout is done for six weeks. First, let's address five of the most common problems I see, then I'll get you set up on a monster bench program. I actually first heard of this just a few months ago through Brandon, causing me to suspect that he might've taken inspiration from Bill. a week: - Bench press - 15,10 program with. 6 Week Powerlifting Program Outline. The last man standing, it wins. Just what has worked for us; three guys with average genetics trying to maximize our potential. The barbell bench press may look very simple on the surface, but it's actually a very technically complex movement involving many small nuances that must be taken into account if you want to put up the biggest numbers possible. Once you’ve completed a cycle you should participate in a meet or run a “mock meet” at your gym. Max effort bench press - this includes a variety of exercises, but the most used are the floor press, 2 board press, 3 board press, incline press and close grip bench press. You will hit Squat/Legs every-other day, and Bench/Press every-other day, 6 days per week. You repeat the weight you lifted in week 4, but drop from 5×5 to 3×3 and from 1×5 to 1×3. Many guys, for example, come in to the gym to bench on Monday and do 3 sets of 10, or 5 sets of 5, performing, respectively, 30 or 25 total repetitions. Use this 6 week Russian strength-peaking powerlifting program to help you crush new one rep maxes on the big lifts. The program contains two workouts per week (workouts A and B) and has three different intensity workouts (1 rep, 3 rep and 5 rep days). 1 and Conditioning Tuesday. Following his advice seems like a good idea. An indispensable part of any safe and effective bench press workout routine is the warm-up. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. Cable Tricep Extensions 3 - 5 10 - 12 Please see the article for information on Bench Press 10 week rep cycle. Increasing your bench by 50 pounds in 10 weeks as someone completely new to training shouldn't be a huge struggle. I started using your assistant exercise routine with the bradford press and reverse grip bench for three weeks prior to starting the program and had already increased my bench by 20 pounds in that short period. Add one rep to each set (using either week one’s number of sets or week two’s. I've made good progress at this and you will easily get enough stimulus for growth and strength increases with the volume as laid out. Smolov isn't for new lifters, but if you have some experience under your belt (like with 5/3/1, starting strength, 20 squat, etc. Just 6 Weeks offers you a unique opportunity to get into shape, learn how to do 100 push-ups or sit-ups, as well as to shape a beautiful muscle profile in only six weeks. Each cycle using the Cube Method should last 10 weeks. The other bench press day is a max effort session, which uses near maximal weights for a limited number of sets. the personal website of russian powerlifting coach Boris Sheiko. For example, if your current. and finally week six at 300 lb. Lie on an incline bench, holding weights just outside your shoulders, with elbows close to your torso. (the heaviest weight you can lift for 10 reps) for the bench press, front squat, and tug-of-war row. Once you know your single rep max, you can begin the bulk of the program. 00 On Sale; Deadlift Program #2 (8 weeks) $ 25. Beginner Bodybuilding Workout Routine. Blast Your Bench How To Add 51 lbs. It is also known as the Coan/Philippi Deadlift Routine. 3 sets of 10 to 15 repetitions can be done for each 3. You've been training regularly for the last 6 months hitting that 3/4 day split that you found in the pages of Muscle & Fitness magazine. You also need to know the maximum amount of weight that you can lift for one repetition in the bench press, also known as your "one-rep max. The weight still increases weekly, with. 1 and Conditioning Tuesday. If you are plateauing on any of these, try focusing on the press for a few weeks and see how much it helps!. This is an article that I got from someone at a powerlifting meet 2 years ago who had copied it from an issue of PLUSA the magazine. That way come comp day, you've had a solid week off and are ready to tear the iron a. I did 4 sets OK but on the 5th set only got 3. Do 5 sets of 4 reps (5 x 4) with weights that are 80% of the heavy day’s. Now you hit during your week: squat twice, bench press twice, pull twice. Week 5 is a deload. Problem 1: You're addicted to 3x10 and "isolation" Cure: Train like a powerlifter for a while. Double down and join me over the next 4-weeks, with a training plan will take you through a rigorous deadlift protocol designed to set a new PR when you retest at the end of the program. The idea here is to give the rest of your body enough of a workout to maintain muscle mass boost the testosterone and GH response from this workout, without compromising your recovery on the bench press. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. Upper - Wednesday. Cable Tricep Extensions 3 - 5 10 - 12 Please see the article for information on Bench Press 10 week rep cycle. Posted to misc. I think if you were to drop down to 2 days per week, you could do squat and bench in one day, deadlifts the other, and then throw in the accessory work that you like or need. Pretty cool!. Train your bench press once a week. What follows is what I've been doing for this year. Smolov Junior is a three-week badass powerlifting program that, and I shit you not, puts around 30lbs on your bench within the month. So on all other exercises you add 5. You may have to register before you can post: click the register link above to proceed. Work it hard for 12 weeks and at the end of the cycle take a week or two off from the gym to give your body a chance to recover. The Cast Iron Strength bench blast is a 9 week volume based programme that uses Perplin’s chart and the intensity by number of lifts devised by Hristo Hristov in 2005. Don't wait to magically hope your bench press somehow "fixes itself". It also flies in the face of everything you thought you knew about lifting. It is fun, and insightful, to go back and read my workouts where I Bench Press 65 pounds for 8 reps and then, it seems like just a few pages later, I am finally getting the mythical 200 pound barrier. Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Deadlift: From 425# 1RM to 435# x 3. 4 Week Novice/Intermediate Weightlifting Programme; Squat Programme Calculators. this involves the bench press, squat, and. Using this routine, you. This is a 4-week block of heavy squat strength emphasis. It attempts to increase your 1RM by 5% by the end of week 6. Strive to add 5 - 10 pounds a week to the squats, and you will gain some serious bodyweight. The writer describes Ed's periodized training scheme and gives a detailed example. Read my full review on this Barbell Bench Press (3x15,10,max) SB Seated Pulldown (3x10-15) less than 10 sec per exercise Week 1 - 3. Because this workout is oriented to gain strenght you will have to have aproximatelly 2-3 minutes of rest between sets. This training plan covers 12 weeks of total body workouts, training 3-4 days per week. If you are plateauing on any of these, try focusing on the press for a few weeks and see how much it helps!. Even if you have long arms, shoulder pain, wrist pain or sub-par genetics like me, this program is a guaranteed way to help you build a 200, 300 or 400 + pound bench press. load weeks every. Program for RAW bench press by Scott Mendelson; You should squat every day; Bench press program from Ryan Kennelly; World's Strongest Man 2011. Prilepin's Chart. The real key to gains is diet, training, and lots of rest. Feat of Strength: 25 reps of 225 lb. Maybe do 1-2 weeks at only 3, but then get your butt in gear. If you are at a plateau in your training or would just like to try something different, you should give the “German Volume Training” method a try. Improving your strength on it will lead to better shoulder development and pressing strength. 00 On Sale; 8 week Bench Press Only Program $ 25. Incline Bench Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3 Hang Clean 6 sets x 2 reps @70% of whatever the top weight was from Mondays workout Steel Log Press work up to a max set for 5 week 1, then 3 week 2 and finally a max for 1 in week 3. Work your bench program in four week increments - three weeks of solid work, and one deload week during which you won’t be lifting heavy weights. Our signature 12 week strength and muscle mass building workout program is designed for advanced athletes to help them significantly improve their raw strength and muscle mass results. The real key to gains is diet, training, and lots of rest. RAW 12 Week Deadlift Program and Technique Guide! View My Author Page to see what is up and coming!. This may not be the best set-up for an advanced powerlifter going from a 500 pound bench to a 600 pound shirted bench, but in my experience it is the quickest way to get you up to that 300 or 400 pound raw bench. Participants followed a periodized, whole-body training program that involved training all major muscle groups once per week using a four-day training split. 10 Week Bench Press Program Sets x Reps In this 10 week program we will build volume and intensity over the fist 6 weeks. Bench press technique cluster set. This script will do the math for you and compute your own Russian bench press routine, which you can print out and take to the gym, or frame, or line your parakeet's cage with. The Program. However, since this program is less than. 6±3% in the 3/week group; In the deadlift, there was no significant difference when compared in both groups (9±6% vs. This spreadsheet will draft up a 6 week program ending with a new max attempt in the Bench Press on the seventh week. The program is purposefully fairly general in exercise selection. * This is a 10 week periodized training program broken up into 2 (4) week phases, 1 de-load week, and 1 max out/testing week. Some good ones are close-grip bench press, dips, tricep pushdowns. The general thinking is that, to build muscle and strength, you need to do a lot of exercises—especially the squat, bench, deadlift, and overhead press—and you need at least 4 training days in a given week to fit them all in. Increase calculated 1RM weight based on Week 5 performance. When you are a beginner and start to train with weights for the first time you have an advantage over intermediate and advanced bodybuilders because you are not able to do that much damage after the first couple of weeks. I hit my first 400 pound bench press a few weeks back and learned a ton in the process. Here's a look at how athletes train to make sure they're ready to push as many reps as possible. You will only use 50% of your 1-rep maximum in the Bench Press and the rest period between sets is only 1 minute. and rep scheme week in and week out. Pay attention to bench press don'ts. During a single training session, which of the following exercise sequences is the MOST appropriate for the strength/power phase of an athlete's program? A. Because this program is a compromise, we don’t get to do what is “ideal” to maximize training affect for any one lift, but, we are able to do a pretty good job at training all 5 competitive lifts: snatch, clean and jerk, squat, bench press, and deadlift. 0 00 This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Get stronger. Chest Dumbbell Bench Press 3 10, 10, 10 Shoulders Push Press 3 12, 12. So, for the first week, just experiment and "fine tune" the weights. 5 times body weight bench press. Dumbbell Incline Press, 10 sets x 10 reps. This calculator is for the improved Cube program described in his book 365 Strong. Update: Thanks for the info, this was posted first here. If not just click the picture below: When I originally wrote the article, I had an additional 10 weeks of programming included. Read More About This Program. The protocol is to perform 10 sets of 10 repetitions, with the first week using roughly 60% of your one rep maximum (in this case for the bench press). Cable Tricep Extensions 3 - 5 10 - 12 Please see the article for information on Bench Press 10 week rep cycle. Each cycle using the Cube Method should last 10 weeks. I advocate training the way you compete. It is easy to follow and the only special equipment needed is a light band for certain movements. You repeat the weight you lifted in week 4, but drop from 5×5 to 3×3 and from 1×5 to 1×3. It has been described as. I have been keeping my training journals since 1971. If you are a bench only person, doing something like 29 but only doing the bench is not nearly enough work. Coan/Phillipi. The popularity of the bench press needs no introduction - it's the Prom King, captain of the football team and is banging the hottest cheerleader. The Bench Press 3. Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Photo courtesy Powerlifting USA. Do as many repetitions as you can, but don’t compromise your technique. 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. The idea is to squeeze the lats, emulating the descent in the first portion of the Bench Press. Add 10kg to your Raw Bench in 4 weeks. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. I will give you a more detailed explanation of this in future articles. "25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick "That is a 30 lb PR from a previous best. Russian methods were amazingly simple yet brutally effective. You’ve been training regularly for the last 6 months hitting that 3/4 day split that you found in the pages of Muscle & Fitness magazine. Animal Method: Monster Peak Program I used the basics of Poletaev's routine to write this one, but the red flag is training every day. We cater to all individuals, including strength, power lifting and bodybuilding athletes. Put your pinky on the ring marks of your bar. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. "The motto of the switching program is speed, and speed again," explains S. Bench press 2. Starting numbers are based upon your current one rep max for squats, bench press and deadlifts, plus the amount of weight you are attempting to increase. I have been inundated with questions about the bench press. The fact-checkers, whose work is more and more important for those who prefer facts over lies, police the line between fact and falsehood on a day-to-day basis, and do a great job. Today, my small contribution is to pass along a very good overview that reflects on one of Trump’s favorite overarching falsehoods. Namely: Trump describes an America in which everything was going down the tubes under  Obama, which is why we needed Trump to make America great again. And he claims that this project has come to fruition, with America setting records for prosperity under his leadership and guidance. “Obama bad; Trump good” is pretty much his analysis in all areas and measurement of U.S. activity, especially economically. Even if this were true, it would reflect poorly on Trump’s character, but it has the added problem of being false, a big lie made up of many small ones. Personally, I don’t assume that all economic measurements directly reflect the leadership of whoever occupies the Oval Office, nor am I smart enough to figure out what causes what in the economy. But the idea that presidents get the credit or the blame for the economy during their tenure is a political fact of life. Trump, in his adorable, immodest mendacity, not only claims credit for everything good that happens in the economy, but tells people, literally and specifically, that they have to vote for him even if they hate him, because without his guidance, their 401(k) accounts “will go down the tubes.” That would be offensive even if it were true, but it is utterly false. The stock market has been on a 10-year run of steady gains that began in 2009, the year Barack Obama was inaugurated. But why would anyone care about that? It’s only an unarguable, stubborn fact. Still, speaking of facts, there are so many measurements and indicators of how the economy is doing, that those not committed to an honest investigation can find evidence for whatever they want to believe. Trump and his most committed followers want to believe that everything was terrible under Barack Obama and great under Trump. That’s baloney. Anyone who believes that believes something false. And a series of charts and graphs published Monday in the Washington Post and explained by Economics Correspondent Heather Long provides the data that tells the tale. The details are complicated. Click through to the link above and you’ll learn much. But the overview is pretty simply this: The U.S. economy had a major meltdown in the last year of the George W. Bush presidency. Again, I’m not smart enough to know how much of this was Bush’s “fault.” But he had been in office for six years when the trouble started. So, if it’s ever reasonable to hold a president accountable for the performance of the economy, the timeline is bad for Bush. GDP growth went negative. Job growth fell sharply and then went negative. Median household income shrank. The Dow Jones Industrial Average dropped by more than 5,000 points! U.S. manufacturing output plunged, as did average home values, as did average hourly wages, as did measures of consumer confidence and most other indicators of economic health. (Backup for that is contained in the Post piece I linked to above.) Barack Obama inherited that mess of falling numbers, which continued during his first year in office, 2009, as he put in place policies designed to turn it around. By 2010, Obama’s second year, pretty much all of the negative numbers had turned positive. By the time Obama was up for reelection in 2012, all of them were headed in the right direction, which is certainly among the reasons voters gave him a second term by a solid (not landslide) margin. Basically, all of those good numbers continued throughout the second Obama term. The U.S. GDP, probably the single best measure of how the economy is doing, grew by 2.9 percent in 2015, which was Obama’s seventh year in office and was the best GDP growth number since before the crash of the late Bush years. GDP growth slowed to 1.6 percent in 2016, which may have been among the indicators that supported Trump’s campaign-year argument that everything was going to hell and only he could fix it. During the first year of Trump, GDP growth grew to 2.4 percent, which is decent but not great and anyway, a reasonable person would acknowledge that — to the degree that economic performance is to the credit or blame of the president — the performance in the first year of a new president is a mixture of the old and new policies. In Trump’s second year, 2018, the GDP grew 2.9 percent, equaling Obama’s best year, and so far in 2019, the growth rate has fallen to 2.1 percent, a mediocre number and a decline for which Trump presumably accepts no responsibility and blames either Nancy Pelosi, Ilhan Omar or, if he can swing it, Barack Obama. I suppose it’s natural for a president to want to take credit for everything good that happens on his (or someday her) watch, but not the blame for anything bad. Trump is more blatant about this than most. If we judge by his bad but remarkably steady approval ratings (today, according to the average maintained by 538.com, it’s 41.9 approval/ 53.7 disapproval) the pretty-good economy is not winning him new supporters, nor is his constant exaggeration of his accomplishments costing him many old ones). I already offered it above, but the full Washington Post workup of these numbers, and commentary/explanation by economics correspondent Heather Long, are here. On a related matter, if you care about what used to be called fiscal conservatism, which is the belief that federal debt and deficit matter, here’s a New York Times analysis, based on Congressional Budget Office data, suggesting that the annual budget deficit (that’s the amount the government borrows every year reflecting that amount by which federal spending exceeds revenues) which fell steadily during the Obama years, from a peak of $1.4 trillion at the beginning of the Obama administration, to $585 billion in 2016 (Obama’s last year in office), will be back up to $960 billion this fiscal year, and back over $1 trillion in 2020. (Here’s the New York Times piece detailing those numbers.) Trump is currently floating various tax cuts for the rich and the poor that will presumably worsen those projections, if passed. As the Times piece reported: