The Dirty Powerlifter bench workout...

Have a go at this workout, Programmed to increase strength and power and to maximise your power output on bench press!

A1: Competition Bench press- 3 x 4 Reps @75% of 1 Rep Max

B1: Competition Bench press- 2 x 2 Reps @ 80% of 1 Rep Max

C1: Face pulls - 4 x 12 Reps- Light weight, rope/ cable machine- 1 sec pause 

C2: Rear delt flys (Reverse Pecdec) 4 x 12 Medium weight

D1: Bodyweight dips- 4 x 12

D2: Single Arm Barbell suitcase hold- 20 seconds hold each side

A huge thank you to Coach Oliver White for pushing me through this absolutely brutal session!