I started a new benchpress program today. The program works in 3 phases. During phase 1 I am working all raw strength with a wide competition grip. Today, I worked at 305lbs for 5 sets of 5. This is 75% of my projected 1RM of 405lbs. I’m going to work on 7 weeks of raw strength, then 4-5 weeks of using the RAM and reverse bands. The final phase will be putting on my Super Katana and working to get ready for the meet.
Here is how my session went today.
5 minute warmup on the airdyne bike
Benchpress bar x 10
Resistance band pulls
Foam roll
Warmup Sets:
95×5
135×5
185×3
225×3
275×2
Working sets:
305×5
305×5
305×5
305×5
305×4 (I just didn’t have that last rep in me.)
After benchpress, I work on some accessories, one of which happens to the close grip chinups. I completed 5 sets of 5 of chinups.
Another accessory I like to use are weighted dips. I feel like weighted dips really help with my tricep strength, which in turn helps me lock out the benchpress. For weighted dips, I use several 21 pound chains attached to a belt. The idea here is adding resistance throughout the range of motion during the lift. During the descent, the chain links hit the floor, thereby lessening the load. However, on the ascent of the dip, the links of the chain come off the floor, thereby increasing the load throughout the top of the movement. I estimate that at least 2/3 of the chain is off the floor at the top, during lockout. So this equals approximately 14lbs. Adding a total of 5 chains for the last set, makes the lockout at about 70lbs plus my bodyweight.
Dips:
x5 with 1 chain
x5 with 2 chains
x5 with 3 chains
x5 with 4 chains
x5 with 5 chains (I have a video for this, but having trouble uploading. When it uploads, I will add to this post.)
My last accessory for benchpress training is barbell bent over rows. I use a wide grip and pull the bar all the way to my chest.
135×5
185×5 (form got a little sloppy so I decreased the weight for the next sets)
155×5
155×5
155×5
I’ve been spending a little more time during the beginning of my training sessions, warming up properly. My hope is that, I will increase my longevity in this sport by lifting smarter and using proper warmups.
