6 weken voor je Bench Press – door Dave Tate

Dave Tate is een van de top-experts op vlak van powerliften.

Normaal hamert hij altijd op een goede vorm en correcte uitvoering van je oefeningen en zweert dat dit bij iedereen een directe kracht winst kan verwezelijken door gewoon de form te perfectioneren. Voor meer info over bench press vorm kun je dit artikel lezen.

Naast zijn tips en tricks voor je vorm heeft hij ook een 6-weken programma om je bench naar ongekende hoogten te brengen.

WEEK 1  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
Floor Press Start with just the bar and work up to a 5-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 8 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close.
Supplemental Movements

Sets

Reps

Supplemental Movements

Sets

Reps

Dumbbell Extension

2

8*

3-Board Press

2

5*

Chest-Supported Row

4

8*

Rear-Delt Lateral Raise

3

12

Free Time For 20 minutes, do any upper-body movements you like. Keep all sets over 8 reps.
*One rep shy of failure
WEEK 2  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
Floor Press Start with just the bar and work up to a 3-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 5 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close.
Supplemental Movements

Sets

Reps

Supplemental Movements

Sets

Reps

Dumbbell Extension

3

8*

3-Board Press

2

3*

Chest-Supported Row

4

8*

Rear-Delt Lateral Raise

3

12

Free Time For 20 minutes, do any upper-body movements you like. Keep all sets over 8 reps.
*One rep shy of failure
WEEK 3  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
Floor Press Start with just the bar and work up to a 1-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 3 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close. After the dynamic bench sets, work up to the heaviest set of five you can do, using a close grip.
Supplemental Movements

Sets

Reps

Dumbbell Extension

4

5*

Chest-Supported Row

4

8*

Rear-Delt Lateral Raise

3

12

*One rep shy of failure
WEEK 4  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
2-Board Press Start with just the bar and work up to a 5-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 8 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close. After the dynamic bench sets, work up to the heaviest set of 3 you can do, using a close grip.
Supplemental Movements

Sets

Reps

Supplemental Movements    
Close-Grip Incline Press

3

8*

Free Time For 20 minutes, do any upper-body movements you like. Keep all sets over 8 reps.
Dumbbell Row

4

8*

Face Pull

3

12

*One rep shy of failure
WEEK 5  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
2-Board Press Start with just the bar and work up to a 3-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 5 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close.
Supplemental Movements

Sets

Reps

Supplemental Movements

Sets

Reps

Close-Grip Incline Press

3

5*

Dumbbell Extension – on floor

2

8

Dumbbell Row

4

8*

Face Pull

3

12

Free Time For 20 minutes, do any upper-body movements you like. Keep all sets over 8 reps.
*One rep shy of failure
WEEK 6  
MAX EFFORT DAY DYNAMIC MOVEMENT DAY
Max Effort Movement Dynamic Effort Movement
2-Board Press Start with just the bar and work up to a 1-rep max effort, using 5-10% jumps in weight. After the max-effort set, drop the weight 20% and do 1 set of 3 reps. Bench Press Perform 8 sets of 3 reps, using 60% of raw bench press. Use three different grips: 2 sets wide, 3 medium, and 3 close.
Supplemental Movements

Sets

Reps

Supplemental Movements

Sets

Reps

Close-Grip Incline Press

2

3*

Dumbbell Extension – on floor

2

8

Dumbbell Row

4

8*

Face Pull

3

12

Free Time For 20 minutes, do any upper-body movements you like. Keep all sets over 8 reps.
*One rep shy of failure

 

 

Bron: t-nation.com

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