Bench Base Building

Program Description

This program is envisaged to serve as either a base building block prior to a peaking program or a "bench strength bridge" between two hypertrophy blocks. Percentage of all benching is calculated against the 1RM standard bench press. Legs are present just enough to be maintained, and I personally prefer to use kettlebell complexes to maintain workload capacity, flexibility, integration of the whole lower-posterior chain, and facilitate GPP. All sets of "Long pause bench" should be performed with a 3 count at the chest and an explosive concentric. Add your own ab and cardio work, but deadlift work should not interfere with benching recovery.

Program Overview