Day 1: Bench Press
warm up:
For example: 10, 8, 6, 4, 2, 2 (easy)
Technical training:
2-3 singles with heavy weights, but with perfect technique. If the technique is not perfect you have to reduce the weight. For most people a good weight will be around 85% of 1RM.
If you use the bench shirt in contests, you should do 2-3 singles at about 90% of 1RM in the shirt at least every other week.
Main part:
Bench press with pause on the chest. Try doing 4x6reps your 6RM. When you can do it go up 2.5 kg.
When all sets are done you are ready for the day. Go home.
Day 2: Support Exercises
General warmup
Main part:
4x6 in the same way as the bench press day for 2 optional exercises.
JM prefer the combinations of Floor press with chains and reverse band press, or the rack lock outs and JM presses, but use the exercises that work well for you. The exercises need to be replaced when the progress stops, usually after 8-12 weeks.
