3/22/2020 The Post Retirement Bench Guy


Post Retirement Bench Guy
Training Day 1(a) March 22, 2020

Touch-n-go bench press
210x10 3 Sets

Close-grip bench press
165x10 2 Sets, 165x12 last set.

Yates Rows
135x11 3 Sets

How do you measure progress? On March 2nd I started this current program. With the same weight used on this day, 210lbs, I hit two sets of ten then could only get 8 reps on the 3rd and last set. So two more reps indicates progress. When this training day came around again, I used the same weight to complete the prescribed reps. Remember to log all work so you know if your progressing or not.

Why do close-grips after the main movement? These are done for tricep growth and strength. Notice I took the last set to near failure. Push these accessory movements as hard as possible.   If you are using a barbell at home to bench make sure you have a spotter or are very experienced with safety bars. 

Rows: It's vital to have a strong upper back to bench well. I'm more interested in volume than weight on these. 

  



Workouts 1(b) and 1(c) are similar with increases in intensity (weight) and lowering of volume. Exercises 2 and 3 are virtually the same. Training days in between these 3 workouts are the Tempo Bench days (a, b, c). With 3 full no-lift days rest after each training day.

Examples for training day 1(b) and 1(c)

1(b) 
Touch-n-go bench press 3 sets of 8 (Last completed on 3/10/20 for 3x8 with 220)
Accessory movements unchanged

1(c)
Touch-n-go bench press 3 sets of 5 (Last completed on 3/14/20 for 3x5 with 240)
Accessory movements unchanged


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