Bell House Fitness – Lifting

08.26.22

MAIN LIFT

Bench press

1 set:

10 reps (40%)

8 reps (50%)

6 reps (60%)

Max unbroken reps (70%)

– rest 2:00 between percentages. NOTES

This is our last week within this cycle performing the bench press. Throughout these last four weeks, we have been building up our stamina with this lift.

The goal is to get as close as possible, or to surpass, the 10-rep threshold. Just as in previous weeks, these are meant to be unbroken reps. So, once you put the barbell down, the attempt is over.

Rest 2:00-3:00 between each percentage.

Base the percentages off of your 1-rep max.

Next week, we will begin a mini-cycle with box squats and shoulder presses.

In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

WARM-UP

1 set:

400-m run

10 up-downs to a target

100-ft bear crawl

10 push-ups

100 mountain climbers

10 burpees to a target

1:00 band pull-aparts

1 set:

10 bench press (empty barbell or training bar)

10 bench press (30%)

10 bench press (40%)

5 bench press (50%)

5 bench press (60%)

ACCESSORY – I

4 sets:

50-m farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.