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SlingShot penkkiohjelma

2020-09-17T09:03:54+03:0027.5.2019|Penkkipunnerrus||Kirjoittaja: Mark Bell
 
 
 
 
 
The purpose of this program is to get STronger. While using submaximal weights, you’re going to increase your work capacity, take your bench to the next level, and execute the lift correctly. I’ll take you through your warm up, your main bench movement, and your accessory work in the program outlined below.
 
 
 
 
 
Superset: (AKA go back and forth between exercises)
A1) Flat dumbbell press – 4 sets x 10 reps (light weight, increasing at each set)
A2) Sling Shot® Lat Activation – 4 sets x 10 reps
Rest 1 minute and repeat.
• Lat Activation Demo: CLICK HERE
 
 
Sample dumbbell warm up:
20 lbs. x 10 reps
40 lbs. x 10 reps
60 lbs. x 2 sets x 10 reps

 
 
 
 
 
 
 
 
 
 
Sample warm up bench progression:
I refer to this as “Cheating the system” – we’re going to do the least amount of work to maximize our working sets. This means as soon as the weight gets heavy, we’re going to use very low reps.
For example, if you’re a stud and you bench 315 lbs., then your final working weight is going to be 235 lbs. (75% of 315 lbs.)
 

Set 1: Empty barbell x 20 reps
Set 2: 95 lbs. x 10 reps
Set 3: 135 lbs. x 6 reps
Set 4: 185 lbs. x 3 reps
Set 5: 205 lbs. x 1 rep
Set 6: 220 lbs. x 1 rep
First working set: 235 lbs. x 6 reps

* Adjust weights based on your max bench press

 
 
 
 
 
 
 
 
Week 1: 
Move 1: Raw work: 4 sets x 6 reps (75% of max)
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
Week 2: 
Move 1: Raw work: 5 sets x 5 reps (75% of max)
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
Week 3: 
Move 1: Raw work: 6 sets x 4 reps (75% of max)
Move 2: Sling Shot® work: 3-4 sets x 3 reps (85% of raw max)
Week 4: 
Move 1: Raw Work: 3 sets x 2 reps (85% of max)
Move 2: Sling Shot® work: 3 sets x 1 rep (90% of raw max)
Rest intervals: Between each set, 4-5 minutes

 
 
 
 
 
 
Week 5: TEST WEEK – Do some general warm up to get your body temperature up, then jump into your bench workout. Again, this is a sample progression for the stud that uses 315 lbs.
Set 1: Bar x 10 reps
Set 2: 95 lbs. x 10 reps
Set 3: 135 lbs. x 10 reps
Set 4: 185 lbs. x 5 reps
Set 5: 225 lbs. x 3 reps
Set 6: 275 lbs. x 1 rep
Set 7: 300 lbs. x 1 rep
Set 8: New PR x 1 rep
* Adjust weights based on your max bench press

 
 
 
 
 
 
 
 
 
 
Superset:
4 sets of 10 reps:
A1) Incline dumbbell presses
A2) Bent Over Row with Barbell
Rest 90 seconds and repeat.
B1) Dumbbell tricep extensions
B2) Lat pull downs
Rest 90 seconds and repeat.
 
4 sets of 25 reps:
C1) Pushups in the Sling Shot
C2) Face pulls
Rest 90 seconds and repeat.
*In week 4, skip supersets B and C in order to be well-rested for your big bench in week 5.

 
 
 
 
 
 
 
 
HOW TO USE YOUR SLING SHOT®
 
 
 
 
 
 
Get your Sling Shot out of the package
 
 
Put your arms through the holes above the elbows
 
 
Use the small holes in the Sling Shot to position comfortably
 
 
 
 
 
 
Bench using normal form
 
 
 
 
 
 
 
 
www.HowMuchYaBench.net
 
 
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