CRAZY @8s – Equipped Bench Press Program

CRAZY @8s – Equipped Bench Press Program

Jun 27, 2012

CRAZY @8s – Equipped Bench Press Program
By: Brady Stewart 

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

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

Keeping the RPE’s @8 will allow for a few things to happen. You will experience touching lighter weights to the chest (this is a big bencher secret). Most BIG benchers know how to touch lighter weights if they have to. Touching and pressing lighter weights will make those bigger attempts much easier. The competition style singles will condition you for competing. Lifting @8 RPE will also be a little less taxing on your body, in turn allowing you to recover much quicker between training sessions.

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.

I’ve performed this exact template for up to 12 weeks without deloading.  If you ever feel that you are in need of a deload, simply cut out the board work on mondays and take your sets on thursday and friday to an @7 RPE.

GOOD LUCK!!! -Brady Stewart

DAY 1

Equipped Bench Press – Competition Style
x1 @8 RPE
x1 @8 RPE
x1 @8 RPE

Equipped 2 Board Press
x3 @8 RPE

Equipped 1 Board Press
x3 @8 RPE

(If you were not satisfied with your 3 singles in the beginning of the training session, you can do an optional single here.)
Equipped Bench Press – Competition Style
x1 @8 RPE (OPTIONAL)

Close Grip Bench Press
x2x10 @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

Close Grip Bench Press
x4 sets x4 reps @8 RPE

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

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

Rotator Cuff External Rotations
x2 sets x30 reps @7 RPE

This is a higher volume day, so be careful not to hit anything over an @8 RPE, especially with your bench pressing.

$12.50 – Berserker Skull Tshirt (Large and XL only)

Berserker Strength Radio Shirt

Any questions, just post in the comments of this post!

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

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