"BENCH PRESS RESSURRECTION" PROGRAMS
BY C.S. SLOAN
IRONMAN MAGAZINE JULY 1999
THIS PROGRAM IS IDEAL FOR POWERLIFTERS AND FOOTBALL PLAYERS
THE BASICS
DAY 1
BENCH PRESSES 5*5
WEIGHTED CHINS 5*5
MILITARY PRESSES 5*5
SQUATS 5*5
DAY 2
CLOSE-GRIP BENCH PRESS 5*5
BARBELL CURLS 5*5
PUSH PRESSES 5*5
DEADLIFTS 5*5
DAY 3
DUMBBELL BENCH PRESSES 5*5,4,3,2,1
HAMMER CURLS 5*5
BENT-OVER ROWS 5*5
BENCH PRESS LOCKOUTS 5*1
PROGRESSIVE CYCLING
DAY 1
BENCH PRESSES 3*PRESCRIBED REPS****
DUMBBELL BENCH PRESSES 3*6
CLOSE-GRIP BENCH PRESSES 3*6
BEHIND-THE-NECK PRESSES 3*6
DUMBBELL FRONT RAISES 3*6
DAY 2
LEGS* x8-10
*YOUR CHOICE OF EXERCISES
DAY 4
BENCH PRESSES* 5*5
LYING TRICEPS EXTENSION 3*6
REVERSE-GRIP PULLDOWNS 3*6
PLATE FRONT RAISES 3*6
*USE ONLY 50%-60% OF YOUR MAX
CONCENTRATING ON EXPLOSIVE MOVEMENT
DAY 5
LATS AND LOWER BACK* x10
*YOUR CHOICE OF EXERCISES
ONE-EXERCISE-PER-BODYPART BENCH PRESS ASSAULT
DAY 1
FLAT BENCH PRESSES, INCLINE PRESSES, DUMBBELL BENCH PRESSES,
OR FLOOR PRESSES* 10*20,12,6,3,3,2,2,8,15,20
STANDING BEHIND-THE-NECK PRESSES OR FRONT PLATE RAISES* 6*10
*ROTATE FROM WORKOUT TO WORKOUT
DAY 2
LEGS* x10
*YOUR CHOICE OF EXERCISES
DAY 4
BENT-OVER ROWS, WIDE-GRIP CHINS, OR LAT PULLDOWNS* 8*5
BARBELL CURLS OR HAMMER CURLS* 8*8
*ROTATE FROM WORKOUT TO WORKOUT
HISE'S PROGRAM APPROACH****
(ADJUST THESE TO YOUR STRENGTH LEVEL. THIS CYCLE IS FOR A LIFTER WHO
SHOOTING FOR A 315 MAX.)
WARM-UP SETS
135/5
185/5
225/5
265/5
WORK SETS
300/3-8*1 **
225/5*5
**START W/ 3 SINGLES, ADDING A SINGLE OR TWO EACH WORKOUT UNTIL YOU
REACH 8. THEN INCREASE THE WEIGHT AND DROP BACK TO 3. USE THE PROGRESSIVE
CYCLING PROGRAM ALONG W/THIS PROGRAM. STICK W/5*5 IN THE FOURTH DAY WORKOUT.
10-WEEK BENCH CYCLE****
(ADJUST THESE TO YOUR STRENGTH LEVEL. THIS CYCLE IS FOR A LIFTER WHO
SHOOTING FOR A 315 MAX.)
WK 1: 205/3*10
WK 2: 215/3*7
WK 3: 225/3*7
WK 4: 235/3*5
WK 5: 245/3*5
WK 6: 255/3*3
WK 7: 265/3*3
WK 8: 275/3*2
WK 9: 295/3*3
WK10: 315/1*1
****THE PRESCRIBED REPS FOR THE PROGRESSIVE PROGRAM.(EITHER ONE)
