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Bench Press Routines ~ Supplements

Week Three

Find the weight you can handle in the sets below. If you are successful at the weights used, increase the weight by 5 pounds the next cycle week.

If you continually have extreme fatigue, soreness and cannot recover, delete the middle week workout or go back to routine one. After you have completed the three week routine twice over a six week period, take off the seventh week before starting on week one again. First three sets are warmups and not part of the routine.

Find your current max bench and use the percentages listed to figure what you could start with at each set. Example 300 lb max bench x 55% = 165 lb. first set after warm ups.

Week Three
Touch and Go Rep Week.
Current touch and go Max is 455 lb.
These are not contest type lifts. Many lifters want to brag about their touch and go bench. This is the favorite week for many that do this routine.Some big time powerlifters that use this workout routine will pause the lifts or just skip week three. It is best to do week three.

You do not do touch and go lifts (bangs) for 60 days before a meet.

NOTE: The first two sets are just warm-ups.(don't count)

Monday ~ Week Three
Stetch
135 x 10 34%
135 x 10 34%
190 x 10 45%
230 x 10 55%
295 x 05 70%
315 x 05 75%
335 x 05 79%
355 x 05 84%
320 x 04 77% + Chain Attachments 20 lb. each side.
300 x 06 75% + Chain Attachments 20 lb. each side.
275 x 08 68% + Chain Attachments 20 lb. each side.
205 x 10 Incline Bench Close Grip 51%
225 x 10 Incline Bench 60%
Assistance work.
Tripple Tri Superset 3 sets of 8 reps.
Pushdowns
Hammer Curls
Treadmill
Abb Work
100 free body squats

Wednesday ~ Week Three
Incline Bench
Stretch
135 x 10 34%
185 x 10 46%
205 x 10 51%
205 x 10 55%
Assistance Work
4 set of Tripple Tri Superset
4 set of 8 per set Pushdowns
4 set of 8 per set Tricep extensions
4 Sset of 8 per set Hammer Curls
Swinging DB Swim.

100 free body squats
No lifting on Thursday or Friday

Saturday ~ Week Three
Stretch
135 x 10 34%
135 x 10 34%
190 x 10 45%
225 x 05 53%
255 x 03 60%
275 x 01 65%
315 x 01 75%*x 01
325 x 01 77%
380 x 01 90%
425 x 01 100% this is the lifters pause max but we touch and go
455 x 01 100% touch and go max. Could be higher depending on how extreme you do a touch and go.
390 x 03 92% + Chain Attahcments 20 lb. each side.
320 x 04 80% + Chain Attachments 20 lb. each side.
300 x 06 75% + Chain Attachments 20 lb. each side.
275 x 08 68% + Chain Attachments 20 lb. each side.
500 X 05 Power Rack Press Lockouts 125%
Body Weight x 20
205 x 10 Incline Bench Close Grip 51%
205 x 10 Incline Bench Close Grip 51%
225 x 10 Incline Bench Close Grip 60%
Tripple Tri Superset 3 sets of 8 reps.
Pushdowns 3 sets of 8 reps.
Hammer Curls

Click Here to Return to Week One

Some lifters may benefit by taking off one week before starting week one again.

Increase weight lifted by 5 pounds next cycle if you were sucessful on all lifts.

Wednesday on week two should be easier than any other day.
Skip all assistance work on Wednesday when you are going to max on Saturday.

Excercise and Assistance Work!

CLICK HERE FOR.. Exercise and Assistance Work Described.

The best time to do uper body assistance work is following your bench press. It ties together with the pre-worked muscle groups. We are combination lifters not bodybuilders or powerlfiters. If you have a hard time doing all of the work at least do the Tri-Supersets which may be enough for most people having completed incline benches. We move extremely fast when doing assistance work with very little rest between sets.

Back And Legs
We prefer to do the back and leg routines separate from our bench press routine on days when we do not bench.

Body Squats.
100 reps.

Modified Powerlifter Shrugs(must do)
4 sets x 10 on heavy back day. If you are working out on a three day routine do these at the end of your workout. All great athletes generally do shrugs and and deadlifts with the olympic bar. You need to use as much weight as possible as long as you can keep perfect form, but many have made great gains with only their bodyweight. This will make your shoulders, back and traps stronger mitigating injuries that may harm other lifters.

Dead Lift(must do)
Warm up with light weight and stretching first.
Dead Lift off floor 7 sets total 44 reps. 10 ~ 8 ~ 6 ~ 4 ~ 3 ~ 6 ~ 8 ~ 10 done as ladder-sets increasing weight on way up and decrease on way down. Do not lift and roll shoulders, complete as if in a contest by pulling shoulder to normal position and head back. This rep set is going to make your back grow larger and stronger. You may use a T Bar for 4 sets on light back days or do only 70% of the weight you do on heavy back day. Increase the load if you made all lifts by five pounds next workout.

Hack Squats

Warm up with light weight and stretching first.
10 ~ 10 ~ 10 ~ 10

Abdominal
Do 1000 abdominal reps FOUR days a week. (work up to this)
Use a ab-roller/cruncher or do incline crunches on incline board and follow with bent knee flat bench leg raises.

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.