I’m currently training with Ron Madison who holds 3 world records in the bench. It’s been a great experience so far. I’m starting a training log so that if anyone is curious they can peak in and ask questions.
Ron competes this October at the worlds in Europe. So we are starting his finishing phase next week which will last until September.
While I don’t have all the information yet his program is designed to last 8 months with him peaking 7-10 days before the meet.
Anyhow, he begins his phase with high rep training 30-40 reps and he’ll train this for about 1-2 months.
2-3 sets 30-40 reps Bench
2-3 sets 30-40 reps Flyes
2-3 sets 30-40 reps shoulders
2-3 sets 30-40 reps tris
2 sets 30-40 reps Bis
That’s 2 times a week
Leg days are different
2 sets 30-40 rep squats
2 sets max reps glute ham raises
1 set max leg rause from side to side. I don’t know what they call this exercise. Think of a russian twist with your legs moving side to side and twisting the lower trunk.
1 set max sit ups on the glute ham machine
1 set max russian twists.
2 sets 30-40 rep calf raises
2 sets lat pull downs 30-40 reps
Leg day 2
Basically the same as day one except squats are omitted for dead lifts.
Next week I’ll post our second phase.
BTW, my current max on bench is 315. He thinks 405 by October would be a good goal and then 600 lb bench by next year.
Ron says it is very hard to convince people of this high rep training but it works… I felt like my skin was going to split from the pump!