1. Speed bench press: @ 40-60% 5×3
2. Eccentric focused bench press: 4×4 (tempo – 3-0-X)
IOM AAHPS Lvl 1: Power Push Workout
Horizontal Loading
LLT
Flat Barbell Bench Press
reps
3
weight_percent
40
Tempo
fast
Rest
0:1:30
reps
3
weight_percent
40
Tempo
fast
Rest
0:1:30
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3 | 40 % | Fast | 0:1:30 (h:m:s) |
| 2 | 3 | 50 % | Fast | 0:1:30 (h:m:s) |
| 3 | 3 | 55 % | Fast | 0:2:00 (h:m:s) |
| 4 | 3 | 60 % | Fast | 0:2:00 (h:m:s) |
| 5 | 3 | 60 % | Fast | 0:2:00 (h:m:s) |
LLT
Flat Barbell Bench Press
reps
4
weight_percent
65
Tempo
controlled
Rest
0:2:00
reps
4
weight_percent
65
Tempo
controlled
Rest
0:2:00
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 4 | 65 % | Controlled | 0:2:00 (h:m:s) |
| 2 | 4 | 70 % | Controlled | 0:2:00 (h:m:s) |
| 3 | 4 | 75 % | Controlled | 0:2:00 (h:m:s) |
| 4 | 4 | 75 % | Controlled | 0:2:00 (h:m:s) |
LLT
Seated Chest Press Machine [DF]
reps
5
load
heavy
Tempo
controlled
Rest
0:1:30
reps
5
load
heavy
Tempo
controlled
Rest
0:1:30
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | Heavy | Controlled | 0:1:30 (h:m:s) |
| 2 | 5 | Heavy | Controlled | 0:1:30 (h:m:s) |
| 3 | 5 | Heavy | Controlled | 0:1:30 (h:m:s) |