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
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