Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is online now
Bearded Beast of Duloc
Max Brawn
Points: 1,354,670, Level: 100 Points: 1,354,670, Level: 100 Points: 1,354,670, Level: 100
Activity: 99% Activity: 99% Activity: 99%
Join Date: Jul 2009
Location: Louisiana
My Mood: Lurking
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Fatback's Bench Press Program
by BendtheBar 06-19-2012, 10:33 PM

Muscle Media's Benchpress Routine

Workout Sets A - B - C

# 1 Date_________ 1 @ .622 X 15 2 @ .675 X 12 2 @ .729 X 10
# 2 Date_________ 2 @ .707 X 10 2 @ .770 X 8 1 @ .770 X RO
# 3 Date_________ 1 @ .622 X 15 2 @ .689 X 12 2 @ .744 X 10
# 4 Date_________ 2 @ .722 X 10 2 @ .786 X 8 1 @ .786 X RO
# 5 Date_________ 1 @ .642 X 15 2 @ .689 X 12 1 @ .786 X F
# 6 Date_________ 2 @ .744 X 10 2 @ .802 X 8 1 @ .802 X RO
# 7 Date_________ 2 @ .689 X 12 2 @ .759 X 10 1 @ .804 X F
# 8 Date_________ 2 @ .759 X 10 2 @ .831 X 6 1 @ .831 X RO
# 9 Date_________ 2 @ .709 X 12 2 @ .773 X 10 1 @ .818 X F
# 10 Date_________ 2 @ .773 X 10 2 @ .850 X 8 1 @ .880 X 6
# 11 Date_________ 2 @ .725 X 12 2 @ .789 X 10 1 @ .852 X F
# 12 Date_________ 2 @ .773 X 10 2 @ .850 X 8 1 @ .896 X 6
# 13 Date_________ 1 @ .741 X 12 2 @ .821 X 10 2 @ .882 X 8
# 14 Date_________ 1 @ .789 X 10 1 @ .866 X 8 1 @ .912 X 6

Quote:
You are given a multiplier (based on a percentage) to find your target weight (the weight you'll lift for each set). To find your target weight, multiply your max by the multiplier. You'll have to round to the nearest five pounds.
Instead of doing negatives, this program requires that you "rep out" ("RO" in the table). For a rep out, do the target weight at a 4-0-2 temp until failure. For all other sets, just use a reasonable tempo.
Failure Tests: these are indicated by an "F" in the table. Same as Shawn Phillip's program, except it's seven reps to pass, ten to advance.
If you advance on a failure test, add five pounds to the "max" that you use to calculate your target weights. For example, if you started the program with a max of 250, and on your first failure test got 11 reps, for the next workout you would calculate your target weights by multiplying 255 by the indicated multipliers. Similarly, if you only got 5 reps, you would use 245. Seven to nine reps, and you keep using 250.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Views 414 Comments 0
Sponsored Links
Total Comments 0

Comments

Reply

Bookmarks

Tags
bench, fatback, press, program


Similar Articles
Article Author Forum Replies Last Post
9 Week Bench Press Program BendtheBar Articles 1 06-25-2012 03:25 AM
Scott Mendelson Bench Press Program BendtheBar Articles 0 06-18-2012 07:59 AM
Looking for a new bench press routine/program Hazzard Powerlifting & Strength Training 23 11-16-2011 11:41 AM
Bench Press vs OHP/Push-Press IronManlet Powerlifting & Strength Training 18 02-28-2011 01:24 AM
QOTW - 12/6 - Is the Smith Machine Bench The Best Replacement for Bench Press? BendtheBar Muscle Building and Bodybuilding 2 12-08-2010 09:25 AM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 03:39 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.