Ryan Kennelly’s Bench Press Workout
Ryan Kennelly is a powerlifter who specializes in the Bench Press. As of November 8th, 2008, Ryan Kennelly holds the WPO world record in the assisted bench press with a lift of 1075 lbs.
Ryan Kennelly is also the first man to bench press 800 pounds. If you want to be the strongest man then you will need to work on your bench press power to get there. I can not think of any bench press workout routine better suited to make you the strongest man than that of Ryan Kennelly the wold record holder in the bench press.
WEEK DAY EXERCISE WEIGHT SETS REPS 1 TUE Bench Press 60% 8 3 1 TUE Close Grip Bench Press 60% 2 5 1 TUE Rack Lockouts (Half way) 60% 2 5 1 TUE Rack Lockouts (1/4 way) 60% 2 5 1 SAT Speed Press 50% 8 3 1 SAT Tricept Excercise #1 --- 2-3 8-15 1 SAT Tricept Excercise #2 --- 2-3 8-15 2 TUE Bench Press 65% 8 3 2 TUE Close Grip Bench Press 65% 2 5 2 TUE Rack Lockouts (Half way) 65% 2 5 2 TUE Rack Lockouts (1/4 way) 65% 2 5 2 SAT Speed Press 55% 8 3 2 SAT Tricept Excercise #1 --- 2-3 8-15 2 SAT Tricept Excercise #2 --- 2-3 8-15 3 TUE Bench Press 70% 6 3 3 TUE Close Grip Bench Press 70% 2 5 3 TUE Rack Lockouts (Half way) 70% 2 5 3 TUE Rack Lockouts (1/4 way) 70% 2 5 3 SAT Speed Press 60% 8 3 3 SAT Tricept Excercise #1 --- 2-3 8-15 3 SAT Tricept Excercise #2 --- 2-3 8-15 4 TUE Bench Press 75% 6 3 4 TUE Close Grip Bench Press 75% 2 5 4 TUE Rack Lockouts (Half way) 75% 2 5 4 TUE Rack Lockouts (1/4 way) 75% 2 5 4 SAT Speed Press 50% 8 3 4 SAT Tricept Excercise #1 --- 2-3 8-15 4 SAT Tricept Excercise #2 --- 2-3 8-15 5 TUE Bench Press 80% 3 3 5 TUE Close Grip Bench Press 80% 2 5 5 TUE Rack Lockouts (Half way) 80% 2 5 5 TUE Rack Lockouts (1/4 way) 80% 2 5 5 SAT Speed Press 55% 8 3 5 SAT Tricept Excercise #1 --- 2-3 8-15 5 SAT Tricept Excercise #2 --- 2-3 8-15 6 TUE Bench Press 85% 3 3 6 TUE Close Grip Bench Press 85% 2 5 6 TUE Rack Lockouts (Half way) 85% 2 5 6 TUE Rack Lockouts (1/4 way) 85% 2 5 6 SAT Speed Press 60% 8 3 6 SAT Tricept Excercise #1 --- 2-3 8-15 6 SAT Tricept Excercise #2 --- 2-3 8-15 7 TUE Bench Press 90% 2 3 7 TUE Close Grip Bench Press 90% 2 3 7 TUE Rack Lockouts (Half way) 90% 2 3 7 TUE Rack Lockouts (1/4 way) 90% 2 3 7 SAT Speed Press 50% 8 3 7 SAT Tricept Excercise #1 --- 2-3 8-15 7 SAT Tricept Excercise #2 --- 2-3 8-15 8 TUE Bench Press 55% 5 3 8 SAT Bench Press 60% 3 3 9 TUE REST 9 SAT MAX OUT
Category: workout | Tags: bench press 4 comments »
March 16th, 2010 at 2:36 am
This is a sure-fire way to get a shoulder injury for anyone over 25 that’s not on steroids. Try this workout, but listen to your body before your shoulder separates on week 7.
August 25th, 2009 at 8:54 pm
65% of normal 1RM
August 25th, 2009 at 5:24 pm
do you take the percentages for close grip and lockouts off your 1rm bench or 1RM for that particular exercise?
July 4th, 2009 at 1:30 pm
the best bencher that will ever lift!