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11/1/2011 11:15:58 AM -
10/31 Bench

1) 1 Board Press-385x3x5

2) Reverse Green Band Press-455x3x5

3) 4 Board Press-410x3x5

4a) DB Flies-5x12-15
4b) DB Front Raises-5x12-15
4c) DB Skullcrushers-5x12-15

I am employing an idea called the repeat serial method for my bench training, within the context of my 9 Day Work Week.

I only have 3 training weeks before my meet and the health of my chest is paramount, so I'm deciding to use only partial range movements in a similar scheme that I have for the last 4 weeks. I will perform these 3 exercises 2x/week for the next 3 weeks, but as I move from week to week I will drop the Reverse Band and 4 Boards down to an auxiliary nature. So next week I will do heavy triples on 1 board and reverse band and higher reps with 4 board and the next week I will do singles off the 1 board and auxiliary work on the reverse band and 4 board.

I'll probably write an article about this after the meet when I bench a PR using it.

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Chad Wesley Smith


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