The sole purpose of this routine is to get one ready for the 5 x 6 cycle. This formula will help you in your effort to bench five days a week. This routine will also allow you maximum weight with minimum reps. The reps we are talking about will range between 30 and 38 units for the day. For instance, when I was at 475 lbs. on the bench, it would work like this:
This alternates with the 5 x 6 routine very well.
225x10
315x6-8
406x3-6
450x1-3
475x1
275x10 rep-out.
You can spend a month that way before changing to this:
315x10
405x6-8
450x3-6
475x1-3
525x1
295x10
After a month:
315x10
405x6-8
475x6-8
525x1-3
575x1
325x10
After a month:
405x10
475x6-8
525x3-6
575x1-3
600x1
405x10
These routines have helped me to do the heaviest double body weight bench presses in history.
My main goal was 770 lbs. and I still think it is achievable by the right man. Two men I always thought capable of this feat, outside of myself, were Lars Hedlund and Don Reinhoudt. My reason for picking these two gentlemen is their great framework that they have to work with. Hedlund or Reinhoudt could have easily weighed 375 pounds producing a 26 inch arm with a 60 or 70 inch chest to do that great feat. With my chest being 65 inches and my arms 24 inches, I was as near as you can get at 6'1" but a man their size with my training, there is no reason in my mind to doubt what they could have become.
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