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Use 2 of your barbell bench press 1rm for 4 sets of 10 repetitions slow movement speed. Increase your training weights each week by 4.
The 6 Week Bench Press Power Boosting Workout Routine
Periodization is a method for employing sequential or phasic alterations in the workload training focus and training tasks contained within the microcycle mesocycle and annual training plan.
Bench press periodization. The seven things most people do in the gym that causes their bench to either go down which again should not happen or causes it to be stuck. Right lying l flye. Standing barbell rebounds rest 60 seconds.
The meet style bench press is usually not performed until the meet. Week two is 210 week 3 220lb and week 4 is 102 of your starting 10rm or 230lb for 3 sets of 10. The bench press is trained with a smooth wave with very little fluctuation in barbell weight.
Exercises can include various forms of the board press floor press close grip bench press and rack press performed at a 1 3 rep max. Surefire way to improve your bench press. Any where on bench.
This month were going to discuss periodization or what. On this day you will perform an exercise similar to the bench press up to a 1 3 rep max. The bench press is trained for 8 sets of 3 reps using three different grips utilizing the dynamic effort method.
Flat barbell bench press rebounds 10 sets of 3 repetitions with 331rm of your bench press 1rm using the same grip width. Part of the goal of periodization is that you are giving your muscles a rest periodically and then building up. But on the rest of my excercises i can go up fine in weight.
The national strength and conditioning associations definition of periodization is as follows. If your max bench press is 225 for 10 reps in good form without a spotter start week one with 205 for your three work sets. This movement is usually rotated each week.
All these grips should be within the rings on a standard power bar. Last month i touched on the seven sins of benching. Linear periodization with sample bench press program linear periodization is one of the more commonly known styles of programming one that has been seen throughout most fitness programs.
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