The main movement of this Big Bench Routine Wednesday is a technique I saw used when I interned with the football team at Springfield College in MA, home of WWE great John Cena
The goal is to hit 40 reps on bench with 70% of your max (progresses weekly). There is no minimum number of reps you need to hit per set, meaning that you do as many sets as you need to hit 40 reps. The catch is, if you miss a rep your whole training group does 50 burpees.
This holds the group accountable for each other. No one wants to cause the group to do 50 burpees, let alone do 50 yourself. The punishment can be played around with to be easier or even more brutal. You must lift smart here and not burn yourself out too much at the beginning. I've seen guys who risk another rep when they should have racked the bar and the group had to drop everything and go hit burpees
The only rest you get is the time in between training partners benching. If you do this alone I would give yourself about 30 seconds rest in between sets. Once you try this you will be surprised how fast you wear out.
For accessories we will add in overhead pressing with dumbbells for shoulder strength and do an isolated chest exercise and tricep exercise to further the great pump you get from this routine and enhance recovery effects.
The routine will look like this
Flat Bench Press (@70% 1RM) - As many sets needed to hit 40 reps. Failed rep = 50 burpees
Kneeling DB Shoulder Press - 4x6
DB Chest Flys - 3x12
DB Overhead Extension - 3x12
The energy systems trained with this routine are great for athletes. Do work for 15-20 sec, rest for 30, do work again... Really simulates a football game in particular. This routine can also be used for powerlifting as a recovery type routine because of the low intensity and blood flow promoting properties
Give it try!
Let us know how you like it, tag
- Coach Ben