We begin here with Tuesday’s workout. The general warm-up for ALL days remains the same. Please look back at part one if you need to refresh your memory. The specific warm for the BENCH PRESS will also follow the same guidelines as the Squat. You will start with the bar X 10 repetitions and work up with the appropriate number of sets needed to reach your work sets.
Here is the MOST IMPORTANT thing about bench pressing; NEVER DO THEM WITHOUT A SPOTTER! The bench press, because of the position that you are in with the weight over your body, can be potentially fatal. It is very unfortunate and all too common to hear of someone getting “pinned” under the bar while bench pressing.
One of the little tricks I use with my spotters is to have them count out loud each repetition as the lifter performs them. I started this many years ago and it accomplishes several things. It allows the person lifting to concentrate on the lift. It motivates the lifter by letting everyone know how many reps he has performed. It gets everyone involved with the athlete lifting especially when personal records are attempted. Most importantly it keeps the spotter focused on his job of watching his partner.
I would highly recommend to all coaches and athletes to give that little trick a try at your next work out. I think you will be surpised how well it works, especially with large groups. Once warmed up move to 5 sets of ten repetitions. Perform your lifts smoothly and under control. Make sure you go all the way down TOUCH your chest (do not bounce it off your chest) and go all the way back up.
Make small weight increases on each set as you are able. For example, let’s say your 1st work set is 150 x 10. Your next set may be 160 x 10 and so on until you reach your top weight. Take your time and build up gradually. The idea here is to get a lot of work done, don’t worry about the amount of weight being used. If you make too big of a jump and can’t get 10 reps, go back down to find the proper weight.
The second exercise will be PULLUPS (palms facing away from you). Here you will perform 4 sets of the maximum amount of reps you can do. If you cannot do at least 5 repetitions on any set, you will have to go to another option listed in TRAIN.
Next, you will perform a ROWING exercise. If you have a low cable rowing machine you can choose to do them, if not do Barbell Rows. Both exercises are good choices, but having the two options will allow you to switch exercises on the 2nd upper body day (Fri.). Do 4 sets of 10 repetititions.
The last exercise you will do today is straight barbell curls. Do these strictly with NO swing and a full range of motion. Perform 5 sets of 10.
On Thursday after your warm ups, you will do TRAP BAR DEADLIFTS. If one is not available you will have to do regular Deadlifts with the straight bar. This is a great exercise, but it takes a little more technique and is generally harder because the bar is in front of you. With the bar on the floor you will usually have to start with 135lbs. This is only a problem if that weight is too much for you as a warm up set.
There are a couple of options avalable. One is to use Bumper or training plates that are the same diameter as the standard size 45lb. plate but are lighter. Another is to set the bar so the plates are resting on two boxes or gym mats to raise it up to the proper height.
Remember to build up slowly to your work sets! DO NOT bounce the bar off the floor! Place it down after each rep, then do the next one until 10 is reached. One other thing to keep in mind. The weight used in the deadlifts tends to be the highest of all lifts. So make sure your technique is perfect on all lifts. Do 5 sets of 10 reps.
Today pick 2 of these three: Step ups, 1 legged Squats, or Lunges and perform 3 sets of 10 repetitions for each exercise. Like Monday’s work out, If 10 repitetions is easy, do more. Keep it this way until you feel your command of the exercise is really strong, then you can start to add weight slowly.
Friday do your warm ups and go to Military Presses. Just a reminder; do them in front and warm up as you would with the bench press. Do 4 sets of 10 after your warm ups and next we will go to CHIN UPS (palms facing you). You will go through the same procedure as you did for Pull ups on Tues.
Next do rows, If you have both options pick the one you didn’t do on Tues. and do it today. 4 sets of 10 and its on to DIPS or PUSHUPS. If you have a Dip Bar and can do at least 10 good repetitions you will do 4 sets of the maximum number you can. If not, do 4 sets of the max. number of pushups you can and your week is done.
While training for his championship fight last week BROCK LESNAR had this to say, “I WOULDN’T BE WHERE I AM TODAY IF IT WASN’T FOR THE WEIGHT ROOM.” He went on to win the WORLD CHAMPIONSHIP with a TKO in the 2nd round.