July Program of the Month is brought to you by Performance Coach Sam Butterworth!
6 Week Bench Press Peaking Program:
Unlock new found pressing power with this 6 week Bench Press Peaking Program!
Following up from my previous instalments for the Program of the Month, this time around we are taking another look at increasing strength in the bench press and accomplishing a new personal best.
The program follows a linear periodisation protocol, which is essentially the decrease in volume (sets and reps) and increase in intensity (load) over a training period, a simple yet extremely effective method to reach a peak in performance.
You will have two allocated upper body days. The A1 series lift is dedicated to the Barbell Bench Press and every week the load for each session is calculated off your current 1 rep max. Following the primary lift is a series of accessory exercises targeting potential weak areas directly related to the bench (pecs, shoulders, triceps) and postural/stabiliser muscles of the upper back. Expect to add more weight to the bar each week with ease, and at the end of the 6 weeks you will have no problem testing for a new 1 rep max!
Although this is an upper body focus program, that does not mean other aspects of your training have to take a back seat. Here’s an example of how you might tie it into your week using yin and recovery protocols in the restoration zone and group classes.
See full program below and be sure to get in contact if you have any questions. Click here
Of if you have a google account you can access the program by clicking here.
If getting stronger in the Squat, Bench and Deadlift is of your interest and you enjoy programs like the above, then be sure to keep an eye out for round 2 of the BIG 3 Strength System starting early to mid September.