Jamie’s RAW Bench Press Routine
Here is a pretty concise look at what my BenchPress routine currently looks like. I have Max Effort Days, Percent Days, Volume work, Extra-workouts. **I do tweak this post as I modify my routine so definitely check back. If I find something that works better I change it up. I’m constantly experimenting.
Here is a video of my latest PR as well as current version of my RAW bench press program.
425 RAW bench (<–click link)
Max Effort Day
I break it up over 3 Week Cycle. I do a 3 Rep Max, 2 rep Max and a 1 Rep Max. Each Max Effort Exercise is followed by High Board that I rotate through for a very specific reason.
1st week/2brd you lower enough that your elbows rotate completely in giving full rotation.
2nd week/3brd you lower until you turn your elbows in about half way,
3rd week/4brd on the high board you lower the bar but don’t turn/rotate your elbows at all.
This is where you have to have someone watch and see where the board height is best or record it. This also keeps the weight over the weeks in like a wave. Heavy max and heavy board.
Morning After Workout (yes, making fun of the “morning after pill”)
Quite often the most over looked and important part of training heavy. This is done the next day after every Max Effort work out and could be as simple as two sets of 20 reps benching the bar or grabbing a stretch band and simulating the same movements. This pushes blood through the muscles you just maxed out on the day before. The fresh blood actually pushes acid (hydrogen ion content) out of the smaller capillary beds in the muscle.
Percent Day/Volume Day
This is a day I don’t max out but remind the muscles they haven’t been forgotten about. I start with some volume cycled over 3 Weeks. 8’s, 6’s, 4’s. rep maxes. Then I break this up over a 3 week Cycle as well. 80%, 85%, 90% of full Range Max for 3 sets of 1 rep. These Percentages are just a starting point. I try and creep them up 5 lbs each time through the cycle. All warm ups and Last rep are done with a pause. (*Sometimes I add some Triceps Push Downs w/ Palms Up at the end)
example…
Week 1:
1st Workout, Monday
8 rep max
3 sets of 1 Rep with 80% of full Range Max.
Close Grip bench sets of 10 with pause. (ex. 1×135, 1×185, 1×225)
Dumbbell Press Flat with pause at bottom
Front, Side, Rear, Delt Raises
2nd Workout, Thursday
3 Rep Max Full Range
2brd – for 3reps, 5 working sets (ex. 3×335, 3×355, 3×375, 3×395, 3×415)
Incline Dumbbell Press with pause at bottom
Front, Side, Rear, Delt Raises
Week 2:
1st Workout, Monday
6 rep max
3 sets of 1 Rep with 85% of full Range Max.
Close Grip bench sets of 10 with pause. (ex. 1×135, 1×185, 1×225)
Dumbbell Press Flat with pause at bottom
Front, Side, Rear, Delt Raises
2nd Workout, Thursday
2 Rep Max Full Range
3 brd – for 3reps, 5 working Sets (ex. 3×365, 3×385, 3×405, 3×425, 3×445)
Close Grip bench sets of 10 with pause. (ex. 1×135, 1×185, 1×225)
Incline Dumbbell Press with pause at bottom
Front, Side, Rear, Delt Raises
Week 3:
1st Workout, Monday
4 rep max
3 sets of 1 rep with 90% of full Range Max.
Close Grip bench sets of 10 with pause. (ex. 1×135, 1×185, 1×225)
Dumbbell Press Flat with pause at bottom
Front, Side, Rear, Delt Raises
2nd Workout, Thursday
1 Rep Max Full Range
4 brd – for 3 reps, 5 working sets (ex. 3×385, 3×405, 3×425, 3×445, 3×465)
Close Grip bench sets of 10 with pause. (ex. 1×135, 1×185, 1×225)
Incline Dumbbell Press with pause at bottom
Front, Side, Rear, Delt Raises
A word about Getting Stronger on this program.
When I am going for a PR on a particular week, whether it be 3 rep, 2 rep, or 1 rep max. I only try to beat the previous PR by 5lbs. Now say your 2 rep max PR to beat is 235. Your first attempt at beating it is 240lbs right? Well every once in a while you show up to the gym full of piss and vinegar and you know you are going to smoke it. What do you do? You still do the 240lbs and if that flys up very easy.5lbs PR. Be happy. Next you will take a run at an even newer PR. maybe a 5 or 10lbs jump. So lets say you try the 250 lbs and get it. That felt pretty good too. Getting cocky you go for the 260. Get one rep. you think, you probably could have got it if you didn’t waste time with 240 and 250!!! grrr! What is your new PR to beat in 3 Weeks? It’s still the 240. Don’t get carried away with a good day. Note your new PR to beat is the 240 and keep track that you got the 250 just for reference. What this does is keeps you from going into your next workout out with what I call a false PR/Strength. You just had a good day. It happens. Be grateful. So in three weeks maybe you come in a little tired. Well, good thing you only have to get 245 knowing that you have done the 250. You have the mental advantage. Take your 5lbs every 3 weeks and be happy.
Life Happens
Another common question is: What if I get sick or life gets in the way of the workout? Well, if you just miss one you might be able to just pick up and keep going. If you get to your max day and fall short. You may have to adjust the whole martix back 10-15lbs. Sorry, Missing workouts and expecting to get strong without doing them doesn not make any sense. I always tell the people I coach that lifting weights is like walking up the down escalator at the mall. The harder you try the farther up you get. As soon as you stop it takes you right back down.
Hope you find this post worth while. You really have to give it 12-16 weeks to find a grove with it. As well as any other workout. None of these are instant gratification and you simply have to do the work.
Jamie