The Dirty Gym
Promo code: "DONALD525BENCH" to pay only $4.95
Competitive records list bench press results up to ~540 lb in equipped competition (~245 kg at 181 lb class) which would be competitive for that weight class in equipped federation meets
This workout was republished Feb/2001 from POWERLIFTINGUSA.
The program is 8 weeks long, with two bench workouts per week on a “light/heavy split.”
Hitting very high bench numbers relative to bodyweight (e.g., 500+ lb at ~181 lb) is understood as an elite strength objective
Programs built around specific rep schemes and progression protocols like Sheiko, Westside conjugate, etc
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
15, 10, 10, MAX @ 45, 62.5, 72.5, 45 %
B
Incline Bench Press
5 x 10
C
Decline Bench Press
5 x 10
D
Overhead Press
5 x 10
E
Tricep Pushdown
5 x 10
A
Bench Press
4 x 20 @ 45 %
B
Incline Bench Press
5 x 10
C
Decline Bench Press
5 x 10
D
Overhead Press
5 x 10
E
Tricep Pushdown
5 x 10
