Bench Press Training - 10/1/09

In an effort to tackle my weakest lift, I started a new bench program today. It is a 12 week long program, based on a training cycle by Ed Coan. This workout is based on a raw one rep max of 300 lbs. The goal at the end of the program is to improve the one rep max to 335 lbs. Let's see how it goes.

Bench Press

(warmup of bar, 135lbs, and 185 lbs)

2 sets of 10 reps @ 215 lbs

Narrow Grip Bench Press

2 sets of 10 reps @ 185 lbs

Incline Bench Press

2 sets of 10 reps @ 175 lbs

Overhead dumbbell exts.

2 sets of 8 @ 105 lbs

Weighted Dips

2 sets of 10 @ 145 lbs (plus body weight)

upcoming...

In the next few days, I am going to detail a workout I used most consistently over the past 17 years. I actually began this program in 1992 and believe it is responsible for building the powerlifting foundation I have today. stay tuned...