Ok so this is my first post. I’m going to share the russian bench routine I’m currently using. Use it to up your bench.
Goals:
Do your previous max for 2 reps in 8 weeks.
Routine summarised: working off a 105kg bench (paused) max as an example. It is brutally simple but will add lots of strength. Make sure you pause on each rep and use good form. At the end of the cycle, calculate your max by using the formula: {Weight x reps x 0.0333} + Weight = New Max. Use this as your new max and repeat. Try to go a little lighter though to preserve your form! Presto! I want to use this to add circa 15-20kg to my bench this year. I’m in week five and have already added heaps of strength and power.
Day 1: Wednesdays
Bench (in kgs)
Bar x20, 50x 8, 72 x 2, 77 x 2, 85x 6sets x 2reps – repeat each week as a light day
Close Grip Bench 50 x 2 sets x 12 reps
Barbell Rows – do 6 sets of 6 adding weight on each set.
Front Raises 2sets x 10-12 reps
Bent Raises 2 sets x 10-12 reps
Rotator Cuff exercise 2 sets x 10-12 reps
Day 2: Saturday
Bench (in kgs)
Week 1: Bar x20, 50x 8, 72 x 2, 77 x 2, 85 x 6 sets x 3 reps
Week 2: Bar x20, 50x 8, 72 x 2, 77 x 2, 85 x 6 sets x 4 reps
Week 3: Bar x20, 50x 8, 72 x 2, 77 x 2, 85 x 6 sets x 5 reps
Week 4: Bar x20, 50x 8, 72 x 2, 77 x 2, 85 x 6 sets x 6 reps
Week 5: Bar x20, 50x 8, 72 x 2, 77 x 2, 90 x 5 sets x 5 reps
Week 6: Bar x20, 50x 8, 72 x 2, 77 x 2, 95 x 4 sets x 4 reps
Week 7: Bar x20, 50x 8, 72 x 2, 77 x 2, 100x 3 sets x 3 reps
Week 8: Bar x20, 50x 8, 72 x 2, 77 x 2, 105 x 2 sets x 2 reps (your previous max)
Close Grip Bench 50 x 2 sets x 12 reps – add a little bit of weight as you get stronger.
Barbell Rows – do 6 sets of 6 adding weight on each set.
Front Raises 2sets x 10-12 reps
Bent Raises 2 sets x 10-12 reps
Rotator Cuff exercise 2 sets x 10-12 reps
Day 3: Monday
Squats – work up to 3-4 heavy sets of 5-12
Calf Raises – 3 sets x 12-15 reps
Cuff work : 2 sets x 10-12 reps
Points to add. Leave the bicep curls for the posers and all that cable guff. Focus on adding weight on the big exercises and your size will skyrocket over time. Eat lots of good food and get some rest.