It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. It was used by the Russian's at Bench press world's. The 3×3 system is an eight-week training cycle that is made up of two phases. For powerlifting, this involves the bench press, squat, and deadlift. SEE ALSO: Avoid the 10 Worst Bench Press Mistakes. The ACTUAL routine they did, was even more then this. 6 Week Russian Bench Press Peaking Program (3 Day) Hey TikTok! Plate type: American (2.5lb / 5lb / 15lb / 25lb / 35lb / 45lb) international (2.75lb / 5.5lb / 11lb / 22lb / 33lb / 44lb) Add a dinky plate? YOUR INFO. So don't end up with Week 3 aka 10 sets of 3 for all 3 lifts. Good luck increasing your bench press! You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. Bench Press 3 Days per Week - Powerlifting Programs. This program was designed before Russian athletes were using steroids, so don't brush it off as something only a drug-using athlete could use. Lift you are doing: bench press curl deadlift Current max: REQUIRED Name: YOUR EQUIPMENT. This way you aren't left with one week which is the "heavy" week (10x3) for all 3 lifts, or the "high rep" week (7x5) for all 3 lifts. Going into this program, his squat was 385, bench 300 (untested), and his deadlift was 507, all at 181 lbs raw. Welcome to Lift Vault. These are bench press programs that call for the athlete to bench 3 days per week.. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. How the Bench Press Program Works. If you're a bench press addict and want to bench twice a week, I'd suggest doing some lighter, moderate volume close-grip work on the second day. Personally, I like to train the bench press 3 or 4 times a week. If your goal is 225 lbs: Week 1: 5×1 with 200 lbs; 3×5 with 180 lbs Week 2: 6×1 with 205 lbs; 3×5 with 190 lbs Week 3: 7×1 with 210 lbs; 3×4 with 195 lbs Week 4: 8×1 with 215 lbs; 3×3 with 200 lbs Week 5: 3×2 with 215 lbs Week 6: Work up to 225×1. 3 6 Week Russian Bench Press Peaking Program Spreadsheet 3.1 Related Posts; Overview This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. To your continued gains, Kyle Overview This is a no nonsense 6 week bench press peaking program… You'll need to have a very good idea of what your own 1RM is in the squat, deadlift, and bench press; something that every serious lifter should know along with the names of most of their kids and the entire cast of Pumping Iron . Each major lift is trained twice per week. Program in the assistance stuff as necessary; you can do more assistance work on this plan than on the Rep Increase Method, as the workload is less, but don't go crazy. Weeks 3-4 – Transition period. Try to mix it up so if this week is Week #3 for the deadlift, it's also Week #1 for the squat and Week #2 for the bench press. Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. You will move to a 5×5 with heavier weights. BENCH PROGRESSION. 3×3 Powerlifting Program: Used by Many Olympic Lifters The program’s basic concepts have been used by almost every Olympic lifter, including many world champions for the last 40 years. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off …
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