Today I decided I wanted to make my bench go back up to what it used to be. I used to be able to bench 275 without bounce and without my butt coming off the bench. Recently bench has not been a focus so I plan on getting back to straight bar benching. So in order to achieve what I once had I started a new program called the Smolov Jr. Bench Routine. Just like squat it is supposed to increase your max bench 40-50 lbs in 4 weeks benching 4 times per week. This is based on my current one rep max of 245 pounds. Today was day one.
135 for 12
6 sets of 185 for 6 reps.
I added the next set to the routine and everything after it.
135 for 17 or failure.
Tricep Push Down
80 for 15
90 for 10
100 for 8
100 for 8
100 for 6 (failure)
5 sets of 8 at 80 lbs for a standing cable fly.
One last set at bench at 135 pounds till failure.
135 for 21 reps before failure.
Again this is a new routine supposed to increase my max bench and all number are based on my current one rep max. if you are higher or lower on your one rep max then your numbers will need adjustment. Thank you for reading. I will hopefully see you again tomorrow for my next workout.