Do this first part for 4 weeks in a row. Try to set a PR every workout every week by either increasing the weight 5-10 lbs or rep count PRs.
5th week deload and hit a new max 1rep max PR at the end of the 5th week. It can be a true max out attempt or a converted estimate at 265 or 275lbs.
Monday Bench: 7 sets x 5reps @ 210lbs
4 sets x 1rep @ 245 lbs w/3sec pause
Incline DB Press: 3 sets x 15 reps
Chins w/bands: 3-5sets x 10-15 reps
Pendlay Rows: 3 sets x 10 as heavy as you can go with explosive speed, the bar should be literally slamming into your chest.
Triceps: 3-5 sets of any pushdown work
Band Pull Aparts w/miniband
Wed Bench: Volume day 5 sets x12 reps @ 150lbs. Do these with as minimal rest as you need. Just stay on the bench under the bar. Rack take 15 seconds repeat till done.
Friday Bench: 10 sets x 2 @ 235. Make em explosive w/good form
3 sets x 3 @ 155lbs, 170lbs & 195lbs
JM Presses: 3-5 heavy work sets, 5-8 reps.
Heavy DB or Kroc Rows: 4x10 as heavy as you can go!
Chins w/bands or BW for 3 sets of at least 10+
Monday bench: 7 x 5 @ 70% of your new max PR
6 x 4-8 reps Board presses w/3 board. If you have never used boards before just get comfortable using them. Just play around with different weights finding you work capacity.
Chins w/bands 4x15
Triceps 3 sets any exercise
Wed Bench: Speed work 12x3 at 40% with small bands. These should be pressed with everything that you have every rep. You should be WAY out of position by your third rep. I don’t count my reps unless I feel my back leave the bench. Make em violent!
3x12 Pendlay Rows
Band pull a-parts 3 sets
Friday Bench: 10 x 3reps @ 85% of max
3 Board 5x5, HEAVY
DB Rows 3x12 heavy as you can go.
Triceps 3-5 sets anything
Set a new max PR end of week 11 or beginning of week 12
We can change programming as needed though out. Also don’t be afraid to deload if you need too at any given week, but with your gear and proper feeding you shouldn’t need to. As you can see I didn’t reinvent the wheel or anything here, just extra pulling to counter the increase in pressing. Increasing your bench is your priority so on days you have squat, dead, strongman shit just make sure you do your bench work first then proceed on to the rest of your workout.
Shoulder health is huge so any extra band and rehab work will pay off 10 fold. Get it in as much and as often as you can. I will probably have to come back and make a few minor adjustments to this as I wrote this out from memory. I will double check my notes.
Feel free to hit me up with questions and if needed I will post some vids of myself if you get stuck along the way. [/quote]
I love this…on this program would you just do legs like Tuesday/Saturday or just skip out on them?