Huge Bench Press – The Countdown Bench Press Exercise

Bench Press Countdown Exercise

It is a bench press exercise that my coaching companion and I employed previous to the 2008 British Bench Press Championship the place I benched 225kg uncooked. This was my largest ever uncooked benchand I proved to myself that my coaching rules labored.

The exercise consists of 4 exercises in a ten day interval. The person classes alternate as follows:

  1. Heavybench press and help.
  2. Heavy squat and velocity deadlift.
  3. Pace bench press and help.
  4. Pace squat and heavy deadlift.

The ten day cycle is a mini cycle of exercises inside a bigger cycle that runs for 30 days and this bigger cycle is a part of a good bigger cycle that runs for 90 days. As soon as within the 30 day interval a single 1 rep most press was tried to calculate progress. Every 30 day cycle concentrates on a particular bench help piece of kit e.g bands or chains. Previous to beginning this coaching schedule my coaching companion and I each benched our 1 rep max so we might calculate weight percentages. My 1 rep most was 195kg. We educated three days every week on a Monday, Wednesday and Friday. Shoulders have been educated arduous and heavy on the velocity day.

The exercises are as follows:


  • Underneath the column weight I’ve written the % of my 1 rep max for the flat benchonly. This determine is approximate and is rounded as much as the closest 5 or 10 kilogram soar.
  • On the times not talked about e.g. the Wednesday of the primary 10 day cycle I’m coaching squat and deadlift.
  • All shut grip presses are lowered to a 3 board peak.
  • On heavy bench day I at all times do shut grip press as properly.
  • Heat up correctly previous to train together with warming up on the particular train.
  • All exercises are achieved utilizing wrist wraps solely.
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First 30 Day Cycle

Monday Flat Bench Press 5 units 5 reps @ 160kg (80%) Friday Pace Bench Press 8 units 3 reps @ 100kg (50%) Wednesday Flat Bench Press 8 units 3 reps @ 175kg (90%) Monday Pace Bench Press 12 units 2 reps @ 100kg (50%) Friday Flat Bench Press 3 units 1rep @ 200kg MAX. Wednesday Pace Bench Press 12 units 2 reps @ 100kg (50%)

On the heavy bench coaching day I full 2 chest help workouts and three tricep help workouts. The workouts are from the next lists however the listing is not exhaustive and different workouts may be added:

Bench Help Incline Press Decline Press Flat, Incline, Decline Flyes Pec Dec Flye Ground Press

Tricep Help Shut Grip Press Cranium Crushers / Kettlebell / Barbell Tricep Pressdown Dips Rack Lockouts

This cycle is now repeated for the second 30 day cycle solely now as a substitute of simply plainpressing I launched BANDS. I used medium blue woody bands which add roughly 20kg onto the bar weight on the prime of the motion which means an ’empty’ bar now weighed 40kg. My 1 rep max had now elevated to 200kg so all calculations now must be labored out on this new weight, nonetheless, as a result of introduction of the bands I really lowered the bar weight by 10kg! Bands have been used for each velocity and heavy days.

On the finish of the second 30 day cycle we once more examined our 1 rep max bench with the intention to calculate what bar weight we wanted for our third and last cycle. My 1 rep max had now elevated to 205kg and I used to be feeling very sturdy and completely happy I had damaged the 200kg barrier.

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The third cycle repeated the earlier two solely as a substitute of bands we launched CHAINS. To every aspect of the bar I added 17.5kg in chain weight which means an ’empty’ bar now weighted 55kg. My 1 rep max had now elevated to 205kg so I needed to recalculate my exercise percentages to take this into consideration. Chains have been used for each velocity and heavy days.

Lastly, on the finish of this cycle I examined my 1 rep max once more and managed to bench 210kg. Probably the most I had ever managed with out carrying a specialist gear. I used to be clearly delighted with the outcome and each my coaching companion and I had by no means felt stronger. I now rested absolutely for two weeks, not coaching even as soon as throughout this era. Then on the Saturday I competed within the British Championship and benched 225kg which stunned me as this was 15kg over my earlier finest which exhibits how necessary relaxation and diet is inside a coaching routine.

Conclusion Bands and chains look complicated and are sometimes troublesome to regulate however persistence can provide nice good points in return. Explosive energy off the chest is tremendously elevated driving you thru earlier sticking factors. Coaching solely ‘heavy’ as soon as each 10 days allowed the muscle tissue to utterly get well and I felt contemporary for each exercise. Pace coaching elevated the explosive energy much more and allowed me to bench press faster even on the heavy days.

For extra info on bench urgent, bench press ideas, bench press movies and bench press exercises please go to my web site at

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