Work up to a maximum single for the day.
Take off 10kg and do 5 sets of 1.
Take off another 10kg and do 5 sets of 2.
For the heaviest workouts in a cycle you can make this workout more difficult by
including a mechanical advantage pyramid in the first part where you work up to the maximal single.
We will start the workout with bench presses with the feet in the air. Use minimal arch and pause the weight for two seconds on the chest. Do singles and increase the weight until it gets challenging. A good rule of thumb is to stop when the weight feels like a 3RM. How much weight you want to add each set is up to you. The less weight you add each set the more sets you have to do. Because of this the workout gets more challenging the less weight you add each set.
We now switch exercises to the normal bench press with full arch, and a normal pause. If you feel that you need to get used to the different groove before you start to add weight you can drop the weight back 10-20kg before you start to work up again. Now you work up to a challenging weight like you did the previous exercise.
Now we finish up with the two board press and work up to a challenging weight for the day.
Now we go back to the bench press and do the 5 singles and 5 doubles like the normal Richard Borden workout.
