The following routine has been taken from Rickey Dale Crain's newsletter October 22, 2001 with his express permission

HELLO to all.......well, below is the bench press routine i promised...now bad form or no form can hinder a good routine and more times than not any routine will not work as it should if that is not correct while training...the routine will be based on a previous pr of 290 and shooting for a 300 at the end of the routine......one needs to cycle the supplementary work as well.....the routine is 15 weeks long ...which is rather long for a bench routine but you can plug in anywhere along the line....if you only bench 150 then do half the weight and weight increases...etc......
Cambered bar (approximately 75% of sets)
     this can be replaced by extra wide grip bench presses or flyes....
lots of ab work


 
 
 
 
Goal 300
  Week 1 Week 2 Week 3 Week 4 Reps Sets
Bench 160 170 180 190 5 5
Lockout 160 170 180 190 5 5
Decline 160 170 180 190 5 5
Camber 115 125 135 145 5 5
  Week 5 Week 6 Week 7 Week 8 Reps Sets
Bench 200 210 220 230 4 4
Lockout 200 210 220 230 4 4
Decline 200 210 220 230 4 4
Camber 145 155 165 175 4 4
  Week 9 Week 10 Week 11      
Bench 240 250 260   3 3
Lockout 240 250 260   3 3
Decline 240 250 260   3 3
Camber 180 190 200   3 3
  Week 12 Week 13 Week 14   Reps Sets
Bench 270 280 290   2 2
Lockout 270 280 290   2 2
Decline 270 280 290   2 2
Camber 200 210 220   2 2
  Week 15       Reps Sets
Bench 300       1 2

 
Aux Bench day*
  Week 1 Week 2 Week 3 Week 4 Reps Sets
Close grip bench 120 127.5 135 142.5 5 5
Incline db press 40 42.5 45 47.5 10 5
front raises 16 17 18 19 10 5
side raises 16 17 18 19 10 5
rear raises 16 17 18 19 10 5
  Week 5 Week 6 Week 7 Week 8 Reps Sets
Close grip bench 150 157.5 165 172.5 4 4
Incline db press 50 52.5 55 57.5 10 5
front raises 20 21 22 23 10 5
side raises 20 21 22 23 10 5
rear raises 20 21 22 23 10 5
  Week 9 Week 10 Week 11   Reps Sets
Close grip bench 180 187.5 195   3 3
Incline db press 60 62.5 65   10 5
front raises 24 25 26   10 5
side raises 24 25 26   10 5
rear raises 24 25 26   10 5
  Week 12 Week 13 Week 14   Reps Sets
Close grip bench 202.5 210 217.5   2 2
Incline db press 67.5 70 72.5   10 5
front raises 27 28 29   10 5
side raises 27 28 29   10 5
rear raises 27 28 29   10 5

and the second workout of the week would look like this*....it should be 3-4 days after the main one......
(i.e. mon-thurs or tues-fri...etc) lots of ab work
same set scheme as regular benches for the week
on closegrips it is also the same rep scheme.....


 
Downloadable excel spreadsheet

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