By
Vice Anderson-Lujan
Bench Press Bands
Powerlifting Program – Here is workout that I used
this past cycle while using BNS
Max-Bands. I had some
great results with this so maybe you can apply some of this to your
powerlifting workouts.
I train my bench press twice a week with a minimum of two days off in
between bench press workouts.
Dynamic Day
3 x 3 @ 60%
2 x 3 @ 60% with 1 band
2 x 3 @ 60% with 2 bands
Max
Effort Day
1 x 5 @ 76%
1 x 4 @ 79% with 1 band
1 x 3 @ 81% with 1 band
1 x 8 @ 70% with 1 band
1 x Max Reps @ 70% (Goal is
15 reps. Add 5lbs for every 2
reps over 15 and subtract 5lbs for every 2 reps below 15 & that is your
new workout training max.)
Dynamic Day
3 x 3 @ 60%
2 x 3 @ 65% with 1 band
2 x 1 @ 70% with 1 band
Max
Effort Day
2” Board Press –
warm-up and then work up to a heavy single
1 x 8 @ 72%
1 x Max Reps @ 72% (Goal is
14 reps. Follow same rep goal
instructions.)
1 x 6 with 1 band while
pausing on chest. Goal should
be at least 88% of 1 rep max.
Dynamic
Day
3 x 3 @ 60%
3 x 3 @ 60% with 1 band
3 x 3 @ 60% with 2 bands
Max
Effort Day
1 x 5 @ 78%
1 x 4 @ 81% with 1 band
1 x 3 @ 83% with 1 band
1 x 8 @ 72% with 1 band
1 x Max Reps @ 72% (Goal is
14 reps. Follow same rep goal
instructions.)
Dynamic
Day
3 x 3 @ 65%
2 x 3 @ 70% with 1 band
2 x 1 @ 75% with 1 band
Max
Effort Day
4” Board Press –
warm-up and then work up to a heavy single
3 x 6 @ 76%
1 x Max Reps @ 76% (Goal is
12 reps. Follow same rep goal
instructions.)
Dynamic
Day
3 x 3 @ 65%
2 x 3 @ 65% with 1 band
2 x 3 @ 65% with 2 bands
Max
Effort Day
1 x 5 @ 80%
1 x 4 @ 83% with 1 band
1 x 3 @ 85% with 1 band
1 x 8 @ 74% with 1 band
1 x Max Reps @ 74% (Goal is
13 reps. Follow same rep goal
instructions.)
Dynamic
Day
3 x 3 @ 60%
2 x 3 @ 70% with 1 band
2 x 1 @ 80% with 1 band
Max
Effort Day
1 x 3 @ 85%
1 x 2 @ 89%
1 x 1 @ 93%
3 x 6 @ 76%
1 x Max Reps @ 76% (Goal is
12 reps. Follow same rep goal
instructions.)
Dynamic
Day
3 x 3 @ 65%
3 x 3 @ 65% with 1 band
3 x 3 @ 65% with 2 bands
Max Effort Day
2 or 3 Band Press - warm-up
and work up to heavy single.
3 x 4 @ 80% with 1 band
1 x Max Reps @ 80% (Goal is
10 reps. Follow same rep goal
instructions.)
Dynamic
Day
3 x 3 @ 60%
2 x 3 @ 70% with 1 band
2 x 1 @ 80% with 1 band
Max
Effort Day
1 x 3 @ 87%
1 x 2 @ 91%
1 x 1 @ 95%
1 x 1 @ 97%
1 x 4 @ 80%
1 x Max Reps @ 80% (Goal is
10 reps. Follow same rep goal instructions.)
As far as accessory lifts
go, train the muscles that well help increase your bench press.
I didn’t include any exercise guidelines for the accessory lifts
because that will be up to you and where your weak points are in the bench
press. If you are weak at the
bottom of the bench press, focus on training your lats and traps, especially the
middle traps. If you are weak
at the lock out of the bench press, focus more time on developing the triceps strength.
Most of you know what accessory exercises work best for your body.
Now go forth and bench big!
To contact Vice, please
email him at ChiroVice@gmail.com
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