DAVE WATERMAN BENCH PRESS PROGRAM
(FROM POWERLIFTING USA JULY 1999)
*****This cycle is based on a lifter whose max is 300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)
WEEK 1
FLAT BENCH 135*6; 225*4; 275*3; 325*3
(W/BENCH SHIRT)345*3; 315*3
MILITARY PRESS(FRONT)3*3/180
CLOSE GRIP PRESS 3*3/215
WEEK 2
FLAT BENCH 135*6; 225*4; 275*3; 335*3
(W/BENCH SHIRT)345*2; 355*3
MILITARY PRESS 3*3/190
CLOSE-GRIP PRESS 3*3/235
WEEK 3
FLAT BENCH 135*6; 225*4; 275*2
(W/BENCH SHIRT)335*2; 345*2; 360*2
MILITARY PRESS 3*2/200
CLOSE-GRIP PRESS 3*2/250
WEEK 4
FLAT BENCH 135*6; 225*4; 275*2
(W/BENCH SHIRT)345*2; 355*2; 360*2
MILITARY PRESS 3*2/210
CLOSE-GRIP PRESS 3*2/275
WEEK 5
FLAT BENCH 135*6; 225*4; 275*1
(W/BENCH SHIRT)375*1; 380*1; 385*1
MILITARY PRESS 3*1/225
CLOSE-GRIP PRESS 3*1/295
WEEK 6
FLAT BENCH 135*6; 225*4; 275*1; 300*1
(W/BENCH SHIRT)380*1; 395*1; 405*1
MILITARY PRESS 3*1/220
CLOSE-GRIP PRESS 3*1/315
WEEK 7
FLAT BENCH 135*6; 225*4; 275*1; 300*1
(W/BENCH SHIRT)360*1; 395*1
WEEK 8(MEET DAY)
ATTEMPTS:
OPENER: 405; SECOND: 420; FINAL: 430
**KEEP YOUR PROTEIN UP.
for any more questions about this program, write to:
DAVE WATERMAN
4 Sunny Brook
Lane, Utica, NY 13502
