Training session 1
1. Bench press (high-speed, weight 60% of 1PM) - a very easy warm-up * 8.5 * 3 (60% of 1PM) + 1*3 with a weight of 10-12.5 kg more than 60% (make sure that the speed of the bench press does not decrease).
These 60% are constantly recalculated depending on the record bench press in the 2nd workout. Be sure to use small pancakes or homemade "makeovers".
2a. Bench press with a narrow grip (40cm between the palms) - 60%*5, 2*4-6.
2b. Shoulder press from the chest (standing or sitting) 50-55%*5, 2*4-6.
Alternate between options 2a and 2b in each workout. If you have very strong triceps, but you press weakly from the chest standing / sitting (for example, 70-75kg * 5 from the chest with a bench press 125-130kg * 5) - perform each such workout only option 2b (preferably standing, swinging if necessary). In this case, every 4th workout, replace the frontal chest press with a dumbbell bench press or chest lifts from the floor - 40%*6, 70%*6 + 2*5-6.
2a(+). Placing dumbbells while sitting with a slight forward tilt of the body is 2 * 6 (in the 2nd approach, do partial repetitions until you can perform a lift of only 1/3 of the amplitude).
2b(+). Extensions on the upper block standing (preferably with a rope, not an adapter) - 2 * 6-8.
Alternate between options 2a(+) and 2b(+) in each workout. These are optional exercises, but they are desirable for a change. If you don't want to, don't do it, but then add 1 approach to option 2a (you get 3 * 3-5, not 2 * 4-6), and after option 2b, do a vertical frontal thrust (standing, with an average grip; pull the neck to the bottom of the chest) - 1 * 8-10.
3. Pull-ups to the chest with a grip slightly wider than the shoulders - 1*6 without load, 1*6-8 with load, 1* max without load.
If your own weight is high and you can't fully pull up - do the same on the upper block with 2 warm-ups + 2 * 6-8. IMHO, pull-ups are a priority.
4. Pull the barbell to the belt in a tilt - 40%*6, 60%*6, 2*5-6 + partial repetitions in the 2nd approach. Keep an eye on the equipment!
Do this exercise for 2 weeks after pull-ups, and 2 more before them, etc. When pull-ups follow after belt pull-up, pull up 2*max without a load on the belt and that's it.
5. Hyperextensions - 1 * 8-10 without a load + 2-3 * 8 with a load behind the head or in lowered hands (you can take a small barbell).
6. Full-amplitude "twisting" lying down with fixed legs and a load behind the head - 1*8 without load, 1* 6 (5-10 kg) + 2* 6-10.
Training session 2
1. Bench press (power, singles) - 40%*8, 55%*5, 70%*1, 80%*1, 90%*1, 100%*1, record*1.
There are small gains of 1-0.5 kg (from workout to workout), so get the appropriate pancakes or small homemade "makeovers". Don't even try to add 2.5 kg at once! Going for a record, you should know that you will definitely squeeze out the weight. Failed attempts to squeeze more will lead to a "rollback" of the scales back. If you are very tired on this day or simply do not feel "eager to fight", postpone the training or consolidate the result of the upcoming record.
Rest between working approaches for 4-5 minutes or more.
"Attention" High-quality general warm-up with light stretching of the pectoral muscles and general warming -up is mandatory. The insurance of a knowledgeable partner goes without saying. Working in singles is traumatic for ligaments and joints, so if you have any unpleasant sensations, stop training immediately! You probably don't need a shoulder injury, a rupture of the anterior deltoids or a tear of the pectoral muscle. Do not start this program at all if you do not have experience in singles!
2. French bench press - 40%*8, 70%*5, 2*8 ( the one for whom the program was written will assign approaches / repetitions himself, if he wants to do it differently).
IMHO, sooner or later, the usual French bench press will hurt your elbows. In this case, it is better to do it lying on the floor, powerfully tearing the barbell up from behind and quickly lowering it, dropping it to the floor behind your head. In this case, do 3* 5, which will give functional strength to the triceps in the bench press. It turns out an incomplete amplitude because the neck is 22.5 cm from the floor due to large pancakes, but that's the way it should be.)
3a. Bench press from the baseboards (lifting the rod from the baseboards from a position just above the "dead center") - 1 * 1. The weight will be much less than 1 PPM (figure it out for yourself; try it out in the 1st lesson and in no case overexert yourself by choosing an adequate weight).
3b. Dumbbell bench press at an angle of 30" - 1* 15-20 to failure or regular push-ups from the floor - 1* max. Press dumbbells or push-ups at a moderately fast pace.
Alternate between options 3a and 3b in each workout.
You can not do exercises 2 and 3 at all, replacing them with static holding of the barbell lying down (at each such workout) - 3*12- 15 seconds. This will allow you to thoroughly strengthen your ligaments and confidently progress in the bench press. If you have not practiced statics before, start with a weight less than 10 kg than 1 PPM (in the bench press) for the 1st approach and add 5-7.5 kg in each of the next two approaches. Each workout, increase the weight in all approaches by 2.5-5kg according to your strength. The limiters (power frame, etc.) must be installed 5cm below the neck. If there is no power frame, racks with limiters or baseboards, do not even try to apply static! The working weights will soon become much more than 1 PPM, and the barbell that pinned you down is a guarantee of injury (at best).
4a. Parallel grip pull on the upper block or head pull (choose one option that is convenient for you) - 40%*6, 70%*6, 2*6-8 4b. Deadlift (for general development) - 40%*8, 60%*5, 80%*3, 2*5-6 ( do not force, but watch your technique; try to pull with your feet).
Alternate options 4a and 4b at each training session or make scars instead of the stasis, as indicated in the notes.
5a. Bending arms with a straight neck while standing - 40%*6, 70%*6, 2*5-6 + " hammer" 1*5-6
5b. "Hammer" - 40%*6, 70%*6, 2*5-6 ( if on this day you decide to perform scars, and not deadlift, - do "hammer" bends not 2 * 5-6, but 3 * 5-6.
Alternate between options 5a and 5b in each workout.
6. Full-amplitude lifts of straight legs in the hang on the crossbar - 1 * max + 2 sets of vises until "until you fall" to strengthen the grip (if it is easy, wrap the horizontal bar with a towel).