This isn't theirs? Touch the milestone!ただ 그냥 köt sleep만ves! Yes? Chuck Pampak Rails We are going to progressively bench for four weeks. Four weeks are going to bench four times a week. Four out of seven days a week are going to bench. We are still going to be hitting our other exercises, our other compound movements, but of course not as frequent as benching. I'm known for benching and you can get lifting, but mainly benching. My benching videos and stuff do good. I know how to get the bench up, but we are going to test something out. We are going to see what we can do while we bench four times a week. We are going to start now with 75% or when rep max. I'm going to say 1 rep max is 500 right now. So 75% so 1 rep max. I mean 70% on the max that would be like 350. So 350, you'll be on the bar, just warm up right now, 315. And we have six sets of six reps with 350. So let's go ahead and get that done. We don't let right here go. So we're on set three right now. I'm doing about a three minute break in between each set. About just enough time to wear a full down. I'm kind of like giving up a body time to get ready for the next set. But also not long enough to where I'm just totally cool down. So three minutes between each. Three to five minutes. You know this is the main important name on today's workout. Everything else just accessory work extra right. But we're trying to focus on our fish. We need to get this done first. Make sure we have the required rest time we need in order for us to finish. This is set three for me right now. So we might have you know wonder where my grip is. You know on bar you always have like a solid nice smooth pro versus the girdle. The grand right here not pretty much put the tip of my thumb in between. Or the Atlantic with the Pacific Ocean beat. So All right we have we have five minute breaks right now. Five minute breaks between set. Because I'm going to set five. You got one more. Go go and spot me because I don't know if I'm making it. Oh Three sets. Ten reps for first grip. Cool down. The reason why I choose your first grip especially after pension because we get so used to our open palm. We turn that around. We're allowing a lot more mobility first off through our hands. We don't do enough of a risk. We don't do enough of. Build that mobility. We're getting harder. Squeeze in the back. And also it's going to help open up that chest and let's switch the grip up. We're always doing pull ups and doing a lot of this motion. We've got to work that opposite motion as well. We're going to get our body more balanced. And up. Um. Solved to day. Yay! We'll do some triceps extensions and we'll do about 4, 3 or 4 sets, 10 to 15 reps in today's training. It's not about getting a full on, crazy extreme workout like that because once again, at the end of the day, our main focus is on getting our bench up. Everything else is additional, just to keep 4. You don't have some strength in the ground there, possibly. For those who don't know, I play rugby. So I have to preserve energy especially for practice. I practice later today. So this is something that I'll be doing while I'm going to practice for rugby. Alright guys, thank you for watching this video. Don't forget to hit that like button. Please help my channel out. Comment below as well. If you're new and you like this video, hit that subscribe button. If you're going to try to do this four times a week, I'm going to try to pop out four videos a week on this four week bench progression. Right? We're trying to get our bench up. I see myself as someone who knows the bench very well and the deadlift very well. Those are my two favorite lifts, squats. I'm not the squat. Don't get me wrong. I'm still squatting to 600s but it's just not something. I just do a lot of. But once again, we're going to build this chest up. Build this bench up. I'm not really too into building a huge chest. I'm not crazy about building a big chest. I'm crazy about building a big bench. I like to look like I don't bench over 500 pounds. I'm saying. So we're going to see where this takes me and hopefully you as well. This is a free pretty much program for you guys. So if I can keep up with it four times a week every time I come in and I'm able to build my bench session, I'll probably have it up the same day as today's Monday. And this video is up on Monday, same day. So probably by was 1040. So I probably had this video up by 130 ish. Whatever time you post it, I try to keep that maintain that same time so you guys can get the schedule in, get the notification button so you guys know. Just join along with me. Let's get our bench up in these next four weeks. Catch you guys later.