Squat 2. Each subsequent week you ad… I think this program can be very effective at improving one's rep performance, like an NFL combine test. Method #4—Perform A Limited Number Of Exercises At Each Workout. In fact, we didn’t know too much about the Russian research until the … Here's an example report. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. Heavy Day: Single: ... Week 10: 8×3: 60.0%: Week 11: 2×8: 77.5%: Pavel Tsatsouline writes about the bench press training of Russian Vladimir Volkov who only trains the bench press by doing the lift itself and does so multiple times per week.. Russians believe that if you wish to excel at a lift, you can’t beat frequent practice of … The programs we had here in the west didn’t even come close to the Russian programs. You can use this program generator to help design your squatting or pressing (i.e. He said it was of murky but apparently Russian origin. The program is pretty straight forward – you strict press, log press or push press (depending on what you want to improve the most) 3x a week for speed triples, followed by one accessory press to target a specific area you might be weak in, followed by three accessory movements. To get you started, we hooked up with expert trainer Dan Trink, program director for Peak Performance in New York City, who applied the principles of the chart to create a program with only one goal: brute strength. The first weekly workout is more moderate ... your week 6 one rep max attempts will occur on competition day. If you want a better bench, testing yourself with an all-out effort once a week … Bench Press, Calculators, Cast Iron Strength 9 Week Bench Blast, Programmes Leave a comment 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. 10 week bench press program Week 1 to 3: Incline bench press: start at 50% of you max. Hi, I just finished week 9 and next week I will doing my max attempt and will post a long review of this program. Next Level 5x5 Example Let's say you've been driving it out in the gym for several years and your bench press is stuck at 220 pounds. Staying in shape was ingrained in everyday Soviet working life – many who grew up in the USSR will recall their morning zaryadka exercise routine conducted on the radio (check out the parody version below), while many bosses even conducted sessions with their employees in the workplace. ... One of the ways we can continue to induce strength and hypertrophy during a bench press program is to utilize bar speed. The resulting exercise program is intended to increase strength, not mass. Day 3 – Upper Body (Bench Press) The bench press will be the main focus here with a few variations. "Russian" Strength Program Generator. Overview. Physical education was also ex… But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. Remember that you may exceed these numbers, so they are merely conservative and reasonable starting points that are appropriate for intermediates. If you wish to try out Ed Coan's Bench Press Strength Training Program, click here to see an interactive chart where you can submit your current 1 rep max on the flat bench press and the table chart will automatically calculate all your lifts from weeks 1 to week 12 and give you a new 1 rep max to shoot for. Not convinced? Furthermore, we will go over a few programs that have … Give a detailed bench press strength program including what to do each day, how many days of the week to workout, how many reps and sets you should perform, and any other tips that will help somebody break their gym's bench press record! Deadlift 3. Like many advanced peaking programs, Scott Warman’s is set up simply: Bench 1x weekly Rapidly decrease reps from 11 to […] High frequency training is especially beneficial for raw lifter… One Rep Max: Calculate. The logic at play is that exposing the body to a stimulus more often will result in faster adaptation, leading to you getting bigger and stronger. He said it was of murky but apparently Russian origin. In all cases n x m applies, where n is number of reps and m is number of sets. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable, with very little actual bench pressing. Weeks 3-4 – Transition period. for 42 reps using this simple program. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine.It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. Day 1: Bench Press: 3×2 @ 92.5% *pause first rep on chest 1s Since I'm a lazy sack, I couldn't be troubled with that. 4 x 5-6 reps (4-5 minute rest) Straight bar tricep pushdowns. To answer your question: For close grip and db bench- go with a semi heavy weight that you would typically get 10 perfect reps on if that … If you're a bench press addict and want to bench twice a week, I'd suggest doing some lighter, … 5 x 5-6 reps (4-5 minute rest) Incline Dumbbell bench press. If your max is low and you don't have a lot of small plates available this might not work out well for you, but I'm not exactly sure how to fix it and I don't have that problem so I'm not going to think about it very hard. Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only—this is how you prepare your body for the stress of a max lift. Bar Speed. Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. You will move to a … While many Russians train their squats and deadlifts two to three times a week, many of them also train their bench press up to eight times per week. To answer your question: For close grip and db bench- go with a semi heavy weight that you would typically get 10 perfect reps on if that were the first excercise you were to do on a given day. 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. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. I got this mysterious bench press schedule as a .doc file from my buddy Matt. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn’t going to unstick it. However, low reps do still build plenty of muscle alon… yes 10 Week Bench Press Program Sets x Reps In this 10 week program we will build volume and intensity over the fist 6 weeks. Bar Speed. Bonus Question: Today you decide to try to beat your one-rep max record. 1. You can now use this for bar curl instead--just flip the switch. The 6-Week Bench Press Power Boosting Workout Routine. That's not exactly a huge investment of time if it turns out you don't like what you see. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. It is the routine that the Russians used at the 2000 IPF world bench press championships where they took 8 out of 11 gold medals. if you don't know what this means, that's our fault, we had trouble explaining it. 12 Week Bench Program Brad Gillingham inspired, program courtesy of Maryland Powerlifting. The resulting exercise program is intended to increase strength, not mass. Russian 6 Week Bench Press Peaking Program, Empire Barbell High Frequency Bench Press Program Spreadsheet, Sling Shot Bench Press Program Spreadsheet – 5 Week, 6 Week Russian Bench Press Peaking Program (3 Day), Candito 6 Week Advanced Bench Press Program Spreadsheet, Benching the Monolith Program Spreadsheet, GZCL Jacked and Tactical (Bench + Squat Only), Greg Nuckols Medium Load Intermediate 3x Weekly Bench Press Program, Best Thermogenic Pre Workouts for Weight Loss, The 6 Best Cheap Whey Protein Powders on Amazon Prime + Everywhere Else, 5 Best Squat Shoes for Powerlifting and Weightlifting, 12 Best Powerlifting Books for Novice to Advanced Lifters, How To Make Your Own Preworkout and Save $. (1 pair, or 2x 45lb, 2x 35lb, etc is standard for most home setups. Just enter your max press and press the button. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. If everything is in line, however, your reward will be an impressive new bench press PR. This approach of deadlifting only once per week with increased squat and bench press volume is very effective for beginners. In the Russian program, ... For upper body movements, you should be rotating between a bench press variation every two weeks. Before you begin, you’ll need to test your one-rep max (1RM) on the bench press, squat, and deadlift. For most guys, the bench press stalls somewhere between 225 and 315 pounds. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. The pillars of Russian training stretch back to Soviet times, when the principle of being a strong, well-rounded proletarian was a prerequisite for everyone, not just athletes and bodybuilders. Does it work? Start the program by basing percentages on a 15 pound increase to squats and deadlifts, and a 10 pound increase to bench press. I got this mysterious bench press schedule as a .doc file from my buddy Matt. Think about it. Make no mistake, bench pressing 4 times a week is not something you should approach lightly, nor should it be your "go-to" program for the balance of the year. 5 x 5-6 reps (4-5 minute rest) Neutral-grip dumbbell bench press. We will then decrease the volume while continuing to build the intensity for the last four weeks to peak for our max in week 10. If your goal is to pack on the weight and increase your bench press, ... One of the ways we can continue to induce strength and hypertrophy during a bench press program is to utilize bar speed. You shouldn't need an example of something like this, though. This should not be used as your only squatting or pressing program over an extended period of time. Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only—this is how you prepare your body for the stress of a max lift. For most guys, the bench press stalls somewhere between 225 and 315 pounds. If you lift in a gym, use a high number.). Over eight weeks—focusing on form and pushing your reps to failure on every working set—you could add up to 35 pounds to your max bench. Just one number. If you are unsure of your current max, use the bench press calculator to help you guestimate. strength exercises) workout routines. 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. Apply Williams’ tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. This is the weekly rep strategy for those work sets. no Matt's about 190# and benches something like 300#, so that's all I needed to know about the efficacy of the routine. Rest between sets will be 90 to 120 seconds; no longer or shorter. 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. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. For the bench press, start with a weight that is 65% of your one rep max. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. This is the reason they train the muscles that are used in the bench press more frequently than their squats or deadlifts. Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. I'm not the boss of you. During week one, you will perform 10 sets of 3 repswith your starting weight. To help you make a better decision as to which type of periodization (linear vs non-linear), we will briefly recap a previous article we did here on BarBend called, The Three Most Common Types of Training Periodization. Do sets of 5, and add 10 kg per set util you can not get 5 reps. Now you remove 20 kg and do a set to failure. The 6-Week Bench Press Power Boosting Workout Routine. My college workout partner worked up to 225 lbs. Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. TAGS: recover session, RPE training, setup practice, bench peaking program, big bench, percentage-based training, Nick Benerakis, Russian peaking program, visualization, bench press If you follow the advice given in this article I am confident that you will hit your biggest bench press at your next powerlifting meet. Hi, I just finished week 9 and next week I will doing my max attempt and will post a long review of this program. Your 8-week Plan. Yes, it’s an aggressive goal but also attainable. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. World-Dominating Russian bench press routine, Lift you are doing: bench press curl deadlift, Plate type: American (2.5lb / 5lb / 15lb / 25lb / 35lb / 45lb) international (2.75lb / 5.5lb / 11lb / 22lb / 33lb / 44lb), Add a dinky plate? If you're a bench press addict and want to bench twice a week, I'd suggest doing some lighter, moderate volume close-grip work on the second day. Medical Disclaimer. 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. The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented.The efficacy of the program is validate… 8-time IPF World Champion, Jen Thompson, shares her bench press program Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today. Since I'm a lazy sack, I couldn't be troubled with that. Monday: Chest – bench presses (lying down on your back) and military lifts (standing up, lifting the bar from your chest to above your head, and back down). Choosing the right program can be tricky, as it depends on your training age, lifting abilities (which often go with training age), injuries, goals, and willingness to sacrifice other lifts in place of placing more time and energy towards another lift. You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. In week 1 you do only 1 of these backoff sets, In week 2 you do 2, and in week 3 you do 3. Weeks 1 - 2: 10 rep sets Weeks 3 - 4: 8 rep sets Weeks 5 - 8: 5 rep sets Weeks 9 - 10: 3 rep sets Weeks 11 - 12: 2 rep sets Week 13: 1 rep set Week 14: 1 rep set. 1RM improvements are saved for meet day. How the Bench Press Program Works. The overall emphasis of this program is clearly general fitness in addition to preparation for more serious strength training. Good luck increasing your bench press! The .doc file listed percentages only, leaving it up to me to do the math and figure out what plates to use. No program is worth risking an injury. The term “Russian bench press” has been floating around for some time now and has caused more than one bodybuilder a bit of confusion. The .doc file listed percentages only, leaving it up to me to do the math and figure out what plates to use. Barbell bench press. I've done it once through, and went from a hopeless 190# to a pathetic 211# in that time. just leave it at 'yes'), How many pairs of each plate do you have? Which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? Strength is, after all, a skill, and practice makes perfect. So let's be clear. It's really simple. The Russian strength training program is one of the most sophisticated training programs available on the planet. 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. Use this 6 week Russian strength-peaking powerlifting program to help you crush ... this involves the bench press, squat, and deadlift. Embarassing typo fixed. If you are embarassed about your max press number, enter a fake number. At this point you can either choose to begin this bench press cycle over again basing the weight upon your new 1RM, or change to a different program. This is called cycling and is designed to peak strength. (if 'yes', we will allow for up to one of the smallest plates in your set to be added if that gets us closer to your actual correct percentage, even if we slightly go over your target. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn’t going to unstick it. If your goal is to pack on the weight and increase your bench press, this simple and proven bench press workout routine is sure to boost your performance. 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