Axle Muscle Clean + Press: loads of light triples
Single Arm Axle DL: loads of light triples
Bench Overcoming Isometric (into Pins): 3 sets of 2 holds in each of 3 positions (had 110kg on the bar)
Bench: 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
Leg Raise: 30, 20, 15
Upper Back work.
First day of bench routine: I'm going to take my bench from around 150-160kg at the moment (best paused is 160, but I was heavier then) to 180kg... So nothing too ambitious
It will be 3-5 sessions a week, each as follows:-
- Overhead pressing movement first
- Overcoming isometrics on bench in multiple positions versus pins second
- A light 5/4/3/2/1 on regular bench at the end
I will progress by adding weight to the 5/4/3/2/1 each week, and will eventually drop the first two exercises so I'll be doing 5/4/3/2/1 on its own to peak for the meet (obviously by this point it will be much heavier).
The final 5/4/3/2/1 session should end with a single of at least 170kg if all goes to plan.
(Just a quick session today, so straight into the isometrics)
Bench Isometrics: usual stuff, different positions (starting with the lowest)
Bench: 5 x 110kg, 4 x 115kg, 3 x 120kg, 3 x 125kg, 1 x 130kg (paused)
Done. Was sore before I started, but felt better as I got into it. Still resting lower body ready to begin the Smolov Intense Cycle, but this bench program is giving me plenty to do on it's own. If anyone is interested in rapid bench gains and high frequency training... Yeah, FOLLOW! XD!!
Seriously though, massive lifts coming - that's a promise. ️️