The Dirty Gym
Promo code: "MIKEBENCH" to pay only $4.95
Mike MacDonald is widely regarded as one of the greatest bench press specialists in strength-sport history, chiefly active in the 1970s.
This workout was republished Oct/1998 from POWERLIFTINGUSA.
His best lifting accomplishments include an official bench press of 608 lb (276 kg) with many reports of lifts up to ~620 lb in training, and world bench records in four different weight classes (181 lb through 242 lb), holding those records simultaneously for years.
Someone would choose to do his routine because it exemplifies maximal specificity for increasing raw bench press strength: high training frequency on the principal lift, frequent single heavy efforts to enhance neurological and technical proficiency.
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
2 x 3 @ 80, 90 %
B
2 Pause Bench
2 x 3 @ 80, 75 %
C
EZ bar bench press narrow grip
4 x 5
A
Bench Press
2 x 3 @ 80, 90 %
B
2 Pause Bench
2 x 3 @ 80, 75 %
C
EZ bar bench press narrow grip
4 x 5
A
Bench Press
2 x 3 @ 80, 90 %
B
2 Pause Bench
2 x 3 @ 80, 75 %
C
EZ bar bench press narrow grip
4 x 5
