Bench Press Program, Step 1: Determining My 1 Rep Max
Today I started Muscle Media’s Bench Press Program by completing Step 1, finding out what my 1 rep max lift is. I followed the procedure to the letter, including the rest times between sets. I maxed out at 220, which is about 10 pounds more than I expected. My last bench press workout I could only lift 205, but I did a lot more reps at lower weights, which I guess explains the difference. The program calls for 14 bench press workouts over a 7 week period. I’ll do workout #1 on Sunday, and I’ll do the number of sets, reps and weight listed in the Progression Table for someone starting with a 220 1RM. The program has worked for a few people I’ve been PMing with on here, and if I follow it carefully I can expect an increase in my bench of about 50 pounds. To think I could be benching 270 in 7 weeks is beyond belief!
After benching I did a good shoulder and quad workout. The gym was really warm and my shirt was soaked by the time I was finished. I did 8 good reps at 600 on the leg press machine, which is the best I’ve done with that. That’s all for this post, I hope everyone has an active and fun weekend!
