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MAX Bench

August 24, 2010

The bench press is a useful exercise because it teaches you how to push on things real hard.  – Mark Rippetoe

As always, Rip says it best.  Get out there and PUSH!  Post results!

WORK: Bench (1)

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump Rope
  4. Do some Pushups
  5. Bench – MAX STYLE
    • Work up to around 85-90% 1RM for as many reps as possible
    • Drop down and do as many reps as possible @ 65-70% 1RM
    • My workout:
      • 45 x 3 x 2
      • 95 x 3 x 2
      • 135 x 3 x 2
      • 185 x 3
      • 205 x 5
      • 230 x 3
      • 255 x AMRAP
      • 230 x 3
      • 205 x AMRAP
  6. Bench – 5 x 10 @ 40-50% 1RM
  7. Rows – I like Pendlay – 5 x 10

I haven’t been planning what I’m eating as well as I used to, but when I get it going again, you’ll see updates to the “Grub” section.

Rock on

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