Get Strong! Max Effort Bench Press
Workout of The Week #105
If you want to be strong, you need to move heavy weights. Heavy is a relative term and some nuances like “with good correct” are implied but not always stated. This workout today is for a stronger meat suit and cardiovascular system.
You can never be too pretty, too rich, or too strong.
Louie Simmons
How To Stay Weak Forever
Eat too little
Eat mostly processed foods
Sleep too little
Don’t get sunlight
Get stressed out about everything
Never lift heavy weights
Never push yourself to hit extra reps
Never change your exercises
Always hit the same sets and reps in the gym
Want the opposite? Do the opposite.
The Workout
An upper body heavy bench training session. Work up to a Board Press for a heavy set of 3, warmup properly and take atleast 3-5 warmup up sets to work up to your heavy set of 3. Move explosively. Pump up the elbows and pecs with the incline dumbbell bench. Attach the band to get more resistance at the top of the movement. This is a method often used by westside barbell prior to moving into accessory exercises.
Need a board? Use a plate on your chest (don’t hit your chin) or just Buy a Bench Block
Use weight on dips if possible. If you can’t do weighted Dips, I would sub in a heavy tricep dominant movement like a close grip bench or JM Press instead. Light up the rear delts with some scarecrows and blast the long head of the triceps with the french presses.
French Press tips: Add a 1 second pause at the bottom to feel the stretch and to load the muscle belly. Bouncing out of the bottom isn’t necessarily bad, but it’ll load the tendons / joint more than the triceps.
I wrote about red intervals in my Instagram post a couple weeks ago. Check it out. Red zone is 90%+ of your heart rate max, go all out. A 2:00 Recovery seems long but if you’re going as hard as you can it won’t be as long as you think. For the recovery, try to get back into the middle of zone 2. Really control your breathing.
See Red. Stay Strong.
P.S. I’m launching my 3 programs in just a month.
Workhorse: Unlock your inner athlete. A synthesis of strength, muscle gain, and conditioning.
Hard Gainer Hypertrophy: Bust through plateaus. Program for skinny fat dudes (I’ve been there) or ectomorphs struggling to put on size. Learn the art of intensity methods.
Beginner Gainz: Begin your strength journey. Battle tested beginner linear progression for muscle & strength
If you missed the chance to get on the pre launch sign up I got some good news for you. The demand was higher than expected so i’m opening up a few more slots. If I sent you a message about the spots being full you’ll see a DM from me this week to get you on the list.
Register with the link below to get early Access to 3 free programs right away February 12th.
Prelaunch: Feb 12th
Official Launch of Weekly Flex Programming: March 5th
How to stay weak forever…. This is awesome!