5/30/2025
Bench Press
Max Rep Bench Press + Burn Out Set
Week 10:
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
Benning
Affiliate Compete (RX+)
3 Rounds:
15 Deadlifts (225/155)
12 Strict Handstand Push Ups
15 Chest to Bar
-@ 7:00-
3 Rounds
12 Deadlifts (275/175)
9 Strict Handstand Push Ups
9 Bar Muscle Ups
Freedom (RX'd)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups
Independence
3 rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
12 Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (185/125)
8 Handstand Push Ups
4 Bar Muscle Ups (OR 8 Chest to Bar)
Liberty
2 sets
3 rounds:
15 Dumbbell Deadlifts (light)
12 Dumbbell Push Press (light)
9 Ring Rows
-@ 6:00 repeat-
Target time each set: 4:00-4:30
Time cap each set: 6:00 (overall cap 13:00)