Crazy @8s Raw Bench Press Program (3x Frequency)

Crazy @8s Raw Bench Press Program (3x Frequency)

Jul 10, 2012

Crazy @8s (3x FREQUENCY) – FOR MAXIMIZING YOUR RAW BENCH PRESS

BENCH PRESSING 3x PER WEEK

By: Brady Stewart

Highly Similar to how Brady Stewart currently trains.  Brady feels that the shorter sessions at the end of the week are much easier for him to recover from.  They also help balance out the cumulative training stress for the entire week)

Here at Iron Authority, we are not a fan of cookie cutter training. However, for a quick and dirty, yet effective raw bench pressing workout, check out the following training plan. It is designed for the beginner and intermediate bencher. The point of this raw bench press program is to keep the body from overdoing it, but getting enough work in to improve your bench press. Raw bench pressing isn’t always about speed and heavy max effort work. It is about conditioning, strength, and technique. The sets, reps, and RPE’s outlined will gradually improve your bench press to new strength levels.

If you are not familiar with RPE’s, or Rate of Perceived Exertion, please read this article: BEGINNING RTS

Training with RPEs @8, helps you learn to dominate heavy weights. In your mind KNOW…I will have total and complete control of this weight. Think aggressively, but with COMPLETE control of the bar. You must command the bar. YOU put that bar where in needs to go and DEMAND that it will go there. Lift with complete focus on what you are doing with the bar AT ALL TIMES. Treat that bar like a rag doll, but do so with finesse, perfection, and COMPLETE CONTROL. Sloppy reps will create sloppy results, so make every single rep of every single set perfect. With this plan, you cannot fail.

Still don’t know what it takes to dominate weights?  See: DOMINATION TRAINING

It is important to note that you stick to your RPE’s, you should NEVER hit @9 or @10 RPE’s. If you do, you are lifting too much. Don’t check your ego in at the door…LEAVE IT AT HOME!!!! The only one keeping you from improving is yourself, so be honest when you assign your RPE’s to every set. Training this way will hopefully help you outline future bench press cycles on your own. GOOD LUCK!!!  -Brady Stewart 

DAY 1

Competition Style Raw Bench Press
x3 @8 RPE
x2 @8 RPE
x1 @8 RPE
x1 @8 RPE

RAW 2 Board Press
x3 @8 RPE

RAW 1 Board Press
x3 @8 RPE

Competition Style Raw Bench Press
x3 @8 RPE

Close Grip Raw Bench Press
x2x8-12 @7 RPE

Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE

Shrugs
x2 sets x20 reps @7-8 RPE

 

DAY 2

Wide Grip Bench Press
x5 sets x3 reps @8 RPE

Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE

 

DAY 3

Close Grip Bench Press
x4 sets x4 reps @8 RPE

Dumbbell Military Press – sit on flat bench
x2 sets x20 reps @7 RPE

Rotator Cuff External Rotations
x2 sets x30 reps @7 RPE

If you ever feel that you are weak and need week for a deload, just go in two days that week and lift 65% for 5 sets of 3 reps in the bench…do some lats, go home. You should bounce back for your next bench pressing session when it comes around. Any questions, please post in the comments!

 

STILL NOT CONVINCED???  See Brady’s (author of this program) bench press video below!

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One comment

  1. Brady like the article I must say in talking to you 2 years ago
    and did the smolov 1 time and gained 15 lbs in my bench in 3 weeks so by accident started benching 3x/week. Training 1 day max to 3 reps and 1 max for a single 9 rpe( did a 10 rpe 1 x not smart) but another day 7-8 rep max.

    Since doing this my raw bench is close to double my bw, sometimes the rpe has me benching more than 2x my bw(based on reps at 71-80% rpe) I am a believer in 3 x week bench just need to do a meet and show the results.

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