🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our bench press base progression cycle. Aim to work up to 86%, then complete all three sets at that load as long as you can maintain good form.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Score: Load

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: This workout combines bench presses with a descending rep scheme and double dumbbell front rack lunges, challenging your upper body strength, core stability, and leg endurance. Move efficiently between exercises and manage your pace early to finish within the 18-minute cap, keeping form a priority as you fatigue.

- Bench Press: These are barbell bench presses. Choose a weight you can complete in 2 sets maximum.

- Lunge: Hold two dumbbells in the front rack position. Lunge 15 feet out and 15 feet back to the bench.

- Target Score: 10:00-15:00

- Stimulus: Moderate Loading

- Score: Time

- Pace yourself by breaking the bench press sets early if you experience any slow reps to avoid muscle fatigue, even if you feel fresh.

- Focus on maintaining a steady, controlled lunge pace. Keep the dumbbells high on your shoulders, elbows high, and chest up to protect your lower back.

- Keep your transitions efficient and quick between movements. Take short breaks to keep you from fatiguing and remain in control of your pace.

BENCH PRESS

- Reduce Loading

- Sub Dumbbells

- Floor Press

- Strict Press

- Weighted Deficit Push-Ups

- 2x Push-Ups

DUMBBELL FRONT RACK LUNGE

- Reduce Loading/Distance

- Dumbbell or Kettlebell Suitcase Lunge

- Single Kettlebell or Dumbbell

- Sub Kettlebells or Barbell

- Reverse Lunges

10 Step-Back Lunges

10 Jumping Air Squats

10 Empty Bar Bench Press

5 Plyo Push-ups

10 Band Pull-aparts

5 Double Dumbbell Power Cleans

15' Front Rack Walking Lunges

Build To Opening Bench Press Weight