Bench it Up!!

 Bench It UP!!!!


Step 1: Take ~70% of your max, this is your rep out weight for day 1 of the first week.

Step 2: Identify a week spot in your bench, and plan your 2nd bench day around that. For example, if you’re triceps are your weak point, you would do floor bench or close grip bench.

Bench Day 1

• Bench press – work up to ~70% of your max(you’re adding 5-10 lbs a week). You follow this with 3×3 with 20-30 lbs more than your 70% DEPENDING ON HOW MANY REPS YOU GOT WITH 70%. 5-7 reps= bump 20 lbs 8-9 reps= bump 25 lbs 10+ reps= bump 30lbs.
• Chest accessory (I suggest dumbbells)
• Shoulder accessory (I suggest dumbbells)
• Tricep accessory (I suggest skulls dips or pushdowns)
• Back accessory (pull ups) *optional

Bench day 2

• Heavy bench movement based on your weakness – Work up to 4×5 weight which puts you @ a RPE of 8.5 for week 1. Add 5 lbs a week.
• Chest accessory (I suggest dumbbells)
• Shoulder accessory (I suggest dumbbells)
• Tricep accessory (I suggest skulls dips or pushdowns)

Notes
1. You can adjust the amount of weight added each week to the bench based on how long you want the cycle to be.
2. You should drop the heavy weakness movement 2 weeks before you max and instead do light weight to peak.
3. When the weakness based movement becomes too hard, move onto another movement starting @ a 8.5-9 RPE

Hi Everyone!!! Welcome to my new blog! I am going to be posting fun workouts everyday that you can either incorporate into your routine or sub them in with something your doing already to get more gains!!!!

Today's workout is one of my favorites! I love leg day, and this muscle area is where I excel as a lifter.

This workout is my power/plyo day, and it will leave you exhausted and feeling it the next day.

I like to start off with a good warm-up usually a 5 min jog or bike ride to get the legs moving then jump right into the dynamic stretching. This consist of High knee jogs, Butt Kicks, Lunge and twist (twist towards your bent knee), Hip external and internal rotation walks, step and reach, lastly 10 inch worms with a good push up in between!

Lets get into the actual workout now :D

The dead-lift is where its at! This is the main lift and on this day, you are aiming for your 1 repetition max. Personally I start off with: Remember to use an appropriate weight for all the lifts, dont want to hurt yourself!!!!!

• Set one: 10 reps with a 30 second rest
• Set two: 6 reps with a 30 second rest
• Set three: 2-3 reps with a good 1-2 min rest
• Set four-six: 1 rep with 3-5 min rest depending on how your body feels
• Set seven: drop back down to set 1 weight and rep it out, you want to exhaust the muscle now to get the best results

After my dead-lifts I jump right into a super set of Goblet Squats mixed with jump Squats.

• Set one: 10 reps with 10 jump squats(weighted) 1 min rest
• Set two: 10 reps with  10 Jump squats (weighted) 1 min rest
• Set three: 10 reps with AMAP(as many as possible) Weighted 1 min rest
• Set four: 10 reps with AMAP unweighted jump squats

By now you should be feeling it, and that heart rate should be up there! Were almost done, time to hit the calves now.
For calves I do standing calve raises weighted on a smith machine to get maximum weigh safely, followed by active rest with 30 seconds on single leg skipping each leg.

• Set one: 15 reps with 30 sec skipping each leg( remember this is your rest, after skipping jump right back into the calve raises!)
• Set two: 20 reps with 30 sec skipping each leg
• Set three: 10 reps with exhaustion of skipping ( I want you to skip on each leg until it cant jump anymore, this should come quickly at this point)

BOOM you just completed the leg workout that can make you jump higher and define and tone your lower body!

REMEMBER: after each workout you should do a cool down and stretch your muscles out to prevent blood pooling and help them recover quicker so you do not over train and are able to get back in the gym sooner!

Thanks for taking the time to read this and if you attempted the workout great job, i love comment and feedback tell me what you enjoyed and if there is anything you would of personally incorporated into this workout yourself.

Here is a little extra cookie for everyone and amazing exercise that I love to do but is complex and harder to learn but if your are up for the challenge its all you!! http://pow3r-clean.blogspot.ca/