Seanzilla: In the last article we did for BodyTalk (October-December 2003 issue), we covered benchpress training up to a 315 pound max benchpress. Now, for lifters whoâ??????ve achieved that goal over the last six months, please write out a program to take them through the 405 pound barrier. Kennelly: If you have followed my previous training article for Eclipse, and have successfully become a 315 pound max benchpresser, here is the next step in your training program. In addition to the one heavy day per week that you did previously, you will incorporate a speed benchpress day. Your benchpress training schedule will be speed day, three days off, heavy day, three days off, repeat. On your speed day, you will use 60% of your one rep max (without a benchpress shirt). So, if 315 pounds is your one rep max, you will perform 8 sets of 3 reps with 190 pounds. Give yourself a one minute rest period between sets (on your heavy training day, you can rest up to ten minutes between sets depending on your level of fatigue). For these sets, you will use a close grip for the first 3 sets, then move your grip out to a medium close grip for the next 3 sets and then finish up the last two sets with your competition grip. You must perform these reps fast, but with control. Have someone time you with a stop watch and make sure that you get your three reps in or under 3 seconds. If you canâ??????t bench the weigth 3 times in 3 seconds, then the weight is too heavy and should be lowered.
This style of training will develop your fast twitch muscle fibers and explosive power in the benchpress. Which exercises you choose for your assistance work, after your speed benching, is up to you. Just limit yourself to two tricep exercises and keep the reps in the 10-15 per set range. After 12 weeks of this training, you will need to see what your new raw max is and then adjust your percentages for your speed work. For example, after 12 weeks you may have a new raw max of 330, so your speed benching weight will now be 200 pounds. In our next article, I will introduce bands and chains into your speed training! So get busy.
For your heavy benchpress day, youâ??????ll rotate the following four different training days (training each heavy day version two weeks in a row). Day 1: Close Grip Benchpress 4x8, Dumbbell Floor Extensions 10x6, Front Barbell Shoulder Raises 3x10, Dumbbell Hammer Curls 5x5 Day 2: Board Presses with 2, 3, or 4 Boards 8x3, Decline EZ Curl Skull Crushers 6x10, Front Dumbbell Raises 3x10, Side Dumbbell Raises 3x10, Dumbbell Hammer Curls 5x5 Day 3: Decline Benchpress 4x8, Behind-The-Neck Dumbbell Tricep Extensions 5x5, Front Shoulder Raises w/a 24, 35, or 45 Pound Plate (keep the movement slow and controlled) 3x10, Dumbbell Hammer Curls 5x5 Day 4: Incline Benchpress 3x10, Floor Presses 5x5, Upright Rows 3x10, Dumbbell Hammer Curls 5x5
