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Ryan Kennelly’s Bench Press Workout

ryan kennelly workoutRyan 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: 15 comments »

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15 Responses to “Ryan Kennelly’s Bench Press Workout”

  1. jon

    I did this workout however I didn’t really care for it. I did push about 4% more at the very end however I wonder if that’s just because I forced myself to basically take the prior week off pressing only 50-60% – which gave my chest a nice long rest before going for my max. Typically in the past I pushed 70-80% or so the week before – I suppose that’s because I haven’t really trained to max out.

    Maybe it’s just me but I didn’t really care for the order of the routine. I’m referring to doing rack lockouts after doing close grip. I was okay until 75%, but after that I found it too hard to do a 90% on a rack lock out just after I did both the regular bench press and then narrow grip at 90%. Note that I’m training naturally so my body maybe can’t recover as fast as it needs to, for the following set – that’s the only thing I can figure.

    The end result – I didn’t get the gain that I was hoping for and wouldn’t do this workout again. I say that however I’m happy that I did the routine once as it made me think about the load order more than I normally do.

  2. Chuk Pratt

    Before you start the workout, get your max in All 4 lifts. Close press, regular bench, 1/2 lock and 1/4 lock.

    it’s best to start with the close bench, regular, 1/2 lock and then 1/4 lock because you can keep adding weight.

    Lockouts are done at a smith or a squat rack with bars you can set at your 1/2 bench (half way to your chest) and your 1/4 bench (quarter way to your chest) When I do this workout (i am in my 9th week of it as i type and seeing great improvements) I use it for anything I want to MAX out. I am doing 4 lifts that I want to max out Bench, Powersled/Leg Press(weigh goes up at 45degrees), Power Clean and Deadlift. It is working with all the different lifts. with Deadlift and cleans you can’t do 1/4 and 1/2 lifts though, maybe with deadlifts, but I don’t have a machine that will work.

    REST IS THE BIGGEST KEY TO MUSCEL GROWTH(LEE HANEY 8 TIME MR OLYMPIA ECHO’S THIS) KENNELLY’S WORKOUT PROGRESSES AND ALTERNATES LIGHT AND HEAVY WORKOUTS …. IT IS WORKING GREAT AND I AM SET TO go up in my bench by 20% using his methods…. It is a very well thought out workout.

  3. shervin

    I am not sure how the percentage works. Im thinking it means the percentage of your 1 rep max, but how do you know your 1 rep max 5 weeks into the workout..? lets say my 1 rep max is 225, and the workout is telling me to do 50% on week 7, should i still do 50% of 225? or have a maxing day to see what my new max is?

  4. Aren

    Powerlifer are you crazy? Hell people aren’t even supposed to powerlift until they’re 18 because their joints and muscles have not matured.

    What kind of sport would powerlifting be if it was only safe for people in the age group of 18-25? That’s 7 years maximum if you start powerlifting on your 18th birthday!

    Powerlifting is only for people age 25 and over if anything.

  5. plift

    What’s rack lockout??

  6. Sinnersaint

    What about his workout for shoulders back and legs?

  7. Ervin Kabral

    to powerlifter.
    I’m 48 and definetly not on steroids and my shoulder didn’t separate on week 7.Actually my sholders have never felt better.In 9 weeks I gained 25 lbs.Great bench workout!!!

  8. Landon

    Yes you could switch days around.

  9. Bus

    could I switch the tues and sat with mon and thurs

  10. Landon

    A 135lb increase is no joke much less when it means going from monster weight to freakishly heavy weight.

  11. Ben

    I used this workout and in 8 months time, I went from pushing 380 to 515; it is a great workout

  12. powerlifer

    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.

  13. Landon

    65% of normal 1RM

  14. proto

    do you take the percentages for close grip and lockouts off your 1rm bench or 1RM for that particular exercise?

  15. peter

    the best bencher that will ever lift!


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