M96C7T3 Banded BP 92,5kgs PR & Bench Press 120,5kgs PR

09 Jul 2017 M96C7T3    

BENCH PRESS Training

I absolutely love micro-loading because it’s all about baby steps to more and more Personal Records! Somehow I need to increase Flat DB Bench Press work because I think this is going to help me break off the chest which is my weakness. I also need to maintain high back volume so I need to perhaps reduce my Giant Sets to something more efficient.  

No. 2 Banded Bench Press:

85 kgs x 5 reps PR

87,5 x 4

88,5 x 4

90 x 4

91,5 x 3

92,5 x 1 PR

Bench Press:

107,5 x 3 @ 89.2%

112,5 x 1 @ 93.4%

116 x 1 @ 96.3%

120,5 x 1 @ 100% PR

4 Giant Sets:

DB Rows 20 x 10

DB Press 20 x 12

High to Low Rows No. 2 x 20

Push-ups BW x 10

Low to High Rows No. 3 x 10

3 Super Sets:

Prone Grip Pull-ups BW x 6

Hammer Grip Pull-ups BW x 4

Floor Skullcrushers 35 x 5

Volume Count:

BP = 31

Chest = 88

Back = 190

Triceps = 15