This is a routine that I've recommended to a few people on the board and those that have followed it have made great gains. I learned this from the owner of my gym.
It's essentially a 6 x 3
Bench routine. For those of you that don't know who Scott Mendelson is, he holds the biggest raw bench to date at 715lbs.
Steps:
1. Determine your 1RM with pinkies on the rings.
2. Start 30 lbs lighter than your 1RM with pinkies on the rings.
3. Increase the weight 5 lbs every week for 6 weeks as long as you can hit all your reps.
4. Take 3 minute rest periods between sets.
The idea is to be repping your 1RM for a triple by the end of 6 weeks.
This program will not work as well if:
1. You aren't eating for strength/muscle increases and your diet isn't proper overall.
2. You aren't consistent.
3. You are afraid of the weight.
4. You are afraid to fail.
All reps are done with pinkies on the rings. Use the metal militia bench setup shown
here and/or
here. Make sure you are warmed up properly before getting to your heavy sets. You CANNOT be afraid to fail. Remember, it's 90% mental. If you think you won't get it, you definitely won't.
After your bench sets, grab the heaviest dumbbells you can do for 6 reps and do 3 sets on a very
slight incline (10-20°).
I'll be happy to answer any questions/concerns that anyone might have.
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