Ryan Kennelly Bench Press
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Ryan Kennelly Raw Bench Press Routine
Ryan Kennelly will be known by any powerlifter past and future as he is the first man in history to bench-press 800 pounds. Winning the WPO world title setting new records with an amazing assisted bench press of 1075 pounds. Standing 6’4” tall and weighing over 300 pounds this man is in a class of his own.
His is completely transparent and he hides nothing about his training offering his intense 9 day workout listed below that shows exactly how he got his enormous upper body strength to push 800 pounds without any assistance. The routine listed below is training twice a week and no more.
His advice on lowering a heavy weight makes a lot of sense whether you are a bodybuilder or a powerlifter. He says that while pushing your heels into the floor you need to use your lats to lower the weight, always keeping your shoulder blades tucked together as the bar comes down.
Ryan explains that if 12 o’clock is your head then your elbows will be at 4 o’clock and 8 o’clock and that your elbows should never flap out to 9 o’clock when lowering a heavy weight. You will fail on any heavy bench-press when the weight is lifted by the deltoids and not the chest and triceps.
Please note that workout A listed below would be your first workout of the week and workout B will be your second powerlifting workout for the week. The intensity of this workout would then increase every week by 5%. So the next week you will be lifting 65% of 1RM. The next week you would do 70% etc.
Bench Press 8 X 3 reps 60% 1RM
Close Grip Bench Press 2 X 5 60% 1RM
Rack Lockouts (Half-way) 5 X 2 reps 1RM 60%
Rack Lockouts (1/4 way) 5 X 2 reps 1RM 60%
Bench Press 8 X 3 reps 1RM 60%
Close Grip Bench Press 5 X 2 reps 1RM 60%
Speed Press 8 X 3 reps 1RM 60%
Triceps Ext 8-15 X 2-3 reps 1RM 60%
Triceps Ext Ryan way 8-15 X 2-3 reps 1RM 60%