Part 3
6 weeks training plan – 3
For bench press
Competition period
9 week
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х1, 85% 2Х4 (20)
2.Squat 40% 4Х1, 50% 4Х1, 60% 3Х4 (20)
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
4.Latisimus Dorsi 8Х4.
5.Incline Sit-Ups 8Х4. Total: 57 lifts
Wednesday
1. Bench press 50% 5Х1, 60% 4Х1, 70% 3Х1, 75% 3Х5 (27)
2.Bench Press from board (lockout) 2Х5.
3.Flat Dumbbell Flies 8Х4.
4.Huperextensions 6Х4. Total: 27 lifts
Friday
1. Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х2, 90% 1Х3 (19)
2.Leg Extension 6Х5.
3.Bench Press 55% 4Х1, 65% 4Х1, 75% 4Х4 (24)
4.Latisimus Dorsi 8Х4.
5.Incline Sit-Ups 10Х3. Total: 43 lifts
Saturday
1. Bench press with chains 50% 3Х1, 60% 3Х1, 70% 3Х1, 75% 2Х4 (17)
2.Bench Press from board (lockout) 3Х5.
3.Parallel Bar Dips 5Х5.
4.Pec Dec Flies 8Х5. Total: 17 lifts
Total for the week: 144 lifts
10 week
Monday
1.Bench Press 55% 3Х1, 65% 3Х1, 75% 3Х1, 85% 2Х4 (17)
2.Squat 40% 3Х1, 50% 3Х1, 60% 3Х4 (18)
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
4.Flat Dumbbell Flies 8Х4.
5.Incline Sit-Ups 8Х3. Total: 52 lifts
Wednesday
1.Bench press with chains 50% 4Х1, 60% 4Х1, 70% 4Х5 (28)
2.Bench Press from board (lockout) 2Х5.
3.Latisimus Dorsi 6Х4.
4.Seated Goodmonings 6Х4. Total: 28 lifts
Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х2, 85% 1Х3, 80% 2Х2 (20)
2.Pec Dec Flies 8Х4.
3.Leg Press 4Х5.
4.Hyperextensions with barbell across neck 6Х4 Total: 20 lifts
Saturday
1.Incline Bench Press with Barbell 3Х5
2.Bench Press from board (lockout) 3Х5.
3.Flat Dumbbell Bench Press 5Х5
4.Incline Sit-Ups 10Х3. Total: 00 lifts
Total for the week: 100 lifts
11 week
Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 75% 2Х4 (17)
2.Leg Extension 6Х4.
3.Incline Sit-Ups 8Х3. Total: 17 lifts
Wednesday (test)
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х1, 80% 1Х1, 90% 1×1, 95% 1×1, 100% 1×1, 105% 1Х1 (13)
2.Flat Dumbbell Flies 8Х4.
3.Latisimus Dorsi 8Х4.
4.Huperextensions 6Х4. Total: 13 lifts
Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х5 (19)
2.Lag Press 4Х5.
3.Bench Press 55% 3Х1, 65% 3Х1, 75% 2Х4 (14)
4.Incline Sit-Ups 10Х3. Total: 33 lifts
Saturday
1.Close-Grip Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х4 (18)
2.Bench from board (lockout) 2Х4.
3.Pec Dec Flies 6Х4.
4.Latisimus Dorsi 8Х4. Total: 18 lifts
Total for the week: 81 lifts
12 week
Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х1, 90% 1Х2, 80% 2Х2 (17)
2.Squat 40% 4Х1, 50% 4Х4 (20)
3.Latisimus Dorsi 8Х4.
4.Incline Sit-Ups 10Х3. Total: 37 lifts
Wednesday
1.Bench Press 55% 3Х1, 65% 3Х1, 75% 2Х1, 85% 1Х3 (11)
2.Leg Extension 6Х5.
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
4.Flat Dumbbell Flies 8Х4. Total: 27 lifts
Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 3Х5 (24)
2.Bench from board (lockout) 2Х5.
3.Goodmornings 6Х4. Total: 24 lifts
Saturday
1.Incline Bench Press with barbell 3Х5.
2.Latisimus Dorsi 6Х4.
3.Incline Sit-Ups 8Х3. Total: 00 lifts
Total for the week: 88 lifts
13 week
Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
2.Leg Extension 5Х4.
3.Latisimus Dorsi 6Х4. Total: 17 lifts
Wednesday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х1, 80% 1Х3 (11)
2.Bench Press Locality 2Х4.
3.Incline Sit-Ups 8Х3. Total: 11 lifts
Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 75% 2Х4 (17)
2.Flat Dumbbell Flies 6Х3.
3.Seated Goodmonings 5Х3. Total: 17 lifts
Saturday
R E P O S E.
Total for the week: 45 lifts
14 week
Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х1, 75% 1Х2 (10)
Total: 10 lifts
Tuesday
R E P O S E.
Wednesday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 1Х3 (9)
Total: 9 lifts
Thursday – Friday
R E P O S E.
Total for the week: 19 lifts
Saturday – Sunday
COMPETITION or TEST