4/10/2025

Bench Press

Max Rep Bench Press + Burn Out Set

Week 3:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Progression Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Imperial March

Affiliate Compete (RX+)

150-100-50

Double Unders

Ft Dumbbell Walking Lunge (50s/35s)

20-15-10

Push Up + Renegade Row (50s/35s)

Freedom (RX'd)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)

Independence
75-50-25
Double Unders
100-75-50
Ft Dumbbell Walking Lunge (35s/25s)
15-10-5
Push Up + Renegade Row (35s/25s)

Liberty
100-75-50
Single Unders
Ft Single Dumbbelll Walking Lunge (light)
15-10-5
Bar Push Up
Bent Over Dumbbell Row (light)

• Target time: 14:00-16:00

• Time cap: 20:00