Bench Day 1
ED COAN BENCH CYCLE(SLIGHTLY MODIFIED)
SET MAX BENCH PRIOR TO START - PROJECT 30 LBS
Set up for 370 lb initial bench - adjust accordingly
| WK |
BENCH |
REPS |
CLOSE GRIPS |
INCL BB |
DIPS |
BB PRESS |
LATERAL |
| 1 |
259 |
*8 *2 |
2* 8-10 |
2* 8-10 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 2 |
266.4 |
*8 *2 |
2* 8-10 |
2* 8-10 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 3 |
273.8 |
*8 *2 |
2* 8-10 |
2* 8-10 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 4 |
288.6 |
*5 *2 |
2* 5-7 |
2* 5-7 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 5 |
303.4 |
*5 *2 |
2* 5-7 |
2* 5-7 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 6 |
318.2 |
*5 *2 |
2* 5-7 |
2* 5-7 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 7 |
333 |
*5 *2 |
2* 3-4 |
2* 3-4 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 8 |
347.8 |
*3 *2 |
2* 3-4 |
2* 3-4 |
2 * 8 REPS |
3* 8-12 |
3* 8-10 |
| |
|
|
|
|
|
|
|
| 9 |
366.3 |
*3 *2 |
2* 3-4 |
XXX |
2 * 8 REPS |
XXX |
XXX |
| |
|
|
|
|
|
|
|
| 10 |
373.7 |
*2P *2 |
2* 2-3 |
XXX |
2 * 8 REPS |
XXX |
XXX |
| |
|
|
|
|
|
|
|
| 11 |
377.4 |
*2P *2 |
2* 2-3 |
XXX |
XXX |
XXX |
XXX |
| |
|
|
|
|
|
|
|
| 12 MEET |
1ST |
362.6 |
2ND |
384.8 |
3RD |
392.2 |
|
*** PAUSE AT BOTTOM OF DIPS
***WEAR SHIRT LAST 2-3 WEEKS
Last Updated on 09/05/1997
By Deepsquatter