The Dirty Gym
PowerliftingPromo code: "MIKEMACDONALDBENCHPRESS" to pay only $.495.
Mike Macdonald is arguably the greatest bencher in history. National champion, World Champion, and the first man to hold the World record bench in four weight classes at the same time! What we know now as the "Cambered bar," was originally referred to as the "Macdonald bar" because Mike was the first well known (and highly successful) lifter to implement it.
This program begins with three bench sessions per week for the first two weeks, then shifts to two sessions for the remainder. The equipment needed is easy to find in nearly all gym, the program is very easy to understand and use.
18 workouts over 8 weeks for only $4.95.
This workout was republished in OCT/1998 of POWERLIFTINGUSA.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
DG |The Bench Press
5, 5, 3, 3 @ 54, 54, 80, 90 %
B
2 Sec Pause Bench Press
2 x 3 @ 80, 76 %
C
EZ bar bench press narrow grip
4 x 5
A
DG |The Bench Press
5, 5, 3, 3 @ 54, 54, 80, 90 %
B
2 Sec Pause Bench Press
2 x 3 @ 80, 76 %
C
EZ bar bench press narrow grip
4 x 5
A
DG |The Bench Press
5, 5, 5, 3, 3 @ 54, 54, 70, 82, 92 %
B
2 Sec Pause Bench Press
2 x 3 @ 82, 78 %
C
EZ bar bench press narrow grip
4 x 5
