Ryan Kenelly Benching

[PAiN]

We recently posted a thread about him getting busted and thought I would post some vids and his bench routine for those who don't know who he is. They don't call him the bench monster for nothing.


Ryan Kennelly Bench Press Program
All weights are based on your 1RM bench press.
The plan is working up to a triple on your current 1RM in the course of 11 weeks.

Week 1:
Bench press 50% x 8 sets x 3 reps
4-board press 80% (of your bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps

Week 2:
Bench press 55% x 8 sets x 3 reps
4-board press 80% (of your bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps

Week 3:
Bench press 60% x 8 sets x 3 reps
Rack lock outs 80% x 5 sets 5 reps
Skullchrusher 3 sets x 12-20 reps

Week 4:
Bench press 65% x 8 sets x 3 reps
Rack lock outs 80% x 5 sets 5 reps
Skullchrusher 3 sets x 12-20 reps

Week 5:
Bench press 70% x 6 sets x 3 reps
Floor Press 50% x 5 sets 5 reps
2-hand-DBextensions behind head 3 sets x 12-20 reps

Week 6:
Bench press 75% x 6 sets x 3 reps
Floor Press 50% x 5 set of 5 reps
2-hand-DBextensions behind head 3 sets x 12-20 reps

Week 7:
Bench press 80% x 3 sets x 3 reps
Dips 3 sets x 8-12 reps
French Press on the floor, 3 sets x 10-15 reps

Week 8 :
Bench press 85% x 3 sets x 3 reps
Dips 3 sets x 8-12 reps
French Press on the floor, 3 sets x 10-15 reps

Week 9:
Bench press 90% x 3 sets x 3 reps
4-board press 80% (of the bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps

Week 10:
No exercise for chest, shoulders and triceps

Week 11:
Bench Press 100% x 1 set x3 reps


http://www.youtube.com/watch?v=cGIPKxYIFJU


http://www.youtube.com/watch?v=c7NRwF9KWIY


www.youtube.com/watch?v=PglVGQYlYWo


http://www.youtube.com/watch?v=WMKiBdhnYlA