Bench Press Combine Prep Challenge
Before Getting Started
Bench Press Combine Prep Challenge
| 1 | Bench Press | 245lbs x Reps |
| 2 | 3 Minute Rest | |
| 3 | Bench Press | 225lbs x Reps |
| 4 | 3 Minute Rest | |
| 5 | Bench Press | 205lbs x Reps |
| 6 | 3 Minute Rest | |
| 7 | Bench Press | 185lbs x Reps |
This is a rep scheme I like to use with football players who are training for the NFL Combine. The NFL Combine still uses a 225 rep test. To excel in the rep test, the key is maximizing muscular endurance.
This rep scheme continues to push players to the edge of what they’re capable of from a rep endurance standpoint.
If you do this rep plan weekly and chart your progress, you’ll be shocked at how much improvement you can make over the span of a few weeks.
Challenge
Record as many combined reps as possible across the 4 sets.
Scaling Options
If you can’t get at least one solid rep at the top weight, scale back.
Level 3
As RX’d
Level 2
Start at 225 pounds.
Use 225, 205, 185 and 165 pounds for the 4 sets.
Level 1
Start at 135 pounds.
Use 135, 115, 95 and 65 for the 4 sets.
Workout Notes
Take as many warm-up sets as necessary to prep for the first set of Bench Press.
Tips
- Make sure to HAVE A SPOTTER for this workout. I cannot stress this enough.
- Don’t take any of the first 3 sets to failure. Leave at least one rep “in the tank” so you don’t burn yourself out for the following sets.
Use the Comments below to post your total reps or ask any questions you may have!
