Adam Bradley

Program InstructionsTempos are critical to this programming style. This is how you read them: Eccentric : Isometric (Stretch) : Concentric : Isometric (Squeeze)Examples:2:1:X:0 Pause Bench 2 seconds down – Each rep starts here 1 second pause in the bottom Press with intent 0 seconds at top3:1:X:1 DB Chest Supported Row 3 seconds down 1 second stretch in the bottom Row with intent – Each rep starts here 1 second squeeze at topStick to the numbers on bench press and pause bench. For all other movements: aim to progress reps and/or weight over time while staying with the prescribed rep ranges. If you can do more reps than the range says, increase the weight.

Are you stuck at a bench press plateau? Have you never focused on heavy bench work? Are you unfamiliar with percentages or tempos? If you answered yes to any of those questions, this is the program for you. Bench PR is the personal bench press PR program of Adam Bradley, owner of Bradley Barbell.You’ll train 5 days per week while using percentages on bench and tempos on most movements: Upper – Lower – Pull – Push – LowerThe 6 weeks have different loading strategies: WK1 Base – WK2 Load – WK3 Unload – WK4 Load – WK5 Load – WK6 Unload/PRRead more about the program instructions below.

Adam Bradley

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