RONIN - BENCH PRESS

This program is a bench-specific program that leverages WAVE SETS as the primary means of progressing the intensity.

WAVE SETS are are specific method of programming that allow for higher intensity outputs to be handled with greater volume. The emphasis on intensity produces increased rate of force development and can improve strength with ease.

This method of training is an ideal approach to anyone who has just underwent significant volume-focused training and is now sensitized to adaptations via intensity.

PROGRAM DETAILS

Day 1:

VOLUME CLUSTERS

Wave 1: 3-5 reps w/ 60s rest

Wave 2: 2-4 reps w/ 60s rest

Wave 3: 1-3 reps w/ 60s rest

Day 2:

ACCESSORY WORK

Day 3:

INTENSITY WAVES

Wave 1:

90s between sets

75 x 3-5 reps

77.5 x 2-4 reps

80% x 1-3 reps

Wave 2:

90s between reps

77.5 x 3-5 reps

80% x 2-4 reps

82.5% x 1-3 reps