Blow Up Your Bench
Developing a strong bench can be challenging. Everyone has lives and do not often have countless hours to spend in the gym each week. This program makes it easy to go into the gym, warm up and work out to strengthen your bench press in less than 1 hour a night 3x a week.
Within the program there is an introduction that talks about warm up, provides an RPE training scale as preface for the program, and a place to fill in your ongoing 1 Rep Maxes.
Block 1 consists of a 4 week program, 3 days of training a week and a slow progression. The first week will ease you in and then the intensity does not get high enough to cause intense soreness. The goal is to increase benching strength and power without compromising every day activities and wellbeing. The program can be carried on longer than 4 weeks without concerns. The program should be restarted with week 1 any time the lifter is sore because it will provide a deload and extra recovery time.
Within the 3rd page of the product you will find a preparation week to get ready for 1 Rep Maxes. This will allow for your nervous system to be primed and ready for your 1 Rep Max attempts the following week. RPE scale is provided for you 1 Rep Max attempt on the day of. Additionally, it allows for ongoing progress to be visible.
Word of caution I would refrain from attempting Maxes more than once every 2 months or else your body will become excessively sore and training will not be as effective.
You will get programming for 3 days/week for 4 weeks of bench focused exercises, a 1 week 1 Rep Max prep and an outline for testing 1 Rep Max on a day.