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World-Dominating Russian bench press routine

YOUR INFO

Max bench press: lbs. REQUIRED

Name:

YOUR EQUIPMENT

Plate type: American (2.5lb / 5lb / 15lb / 25lb / 35lb / 45lb) international (2.75lb / 5.5lb / 11lb / 22lb / 33lb / 44lb)

Add a dinky plate? yes no
(if 'no', we will allow for up to one of the smallest plates in your set to be added, if that gets us closer to your actual correct percentage. if you don't know what this means, that's our fault, we had trouble explaining it. just leave it at 'yes')

How many pairs of each plate do you have? (1 pair, or 2x 45lb, 2x 35lb, etc is standard for most home setups. If you lift in a gym, use a high number.)

Bar weight: lbs.

WHAT IS THIS?

I got this mysterious bench press schedule as a .doc file from my buddy Matt. He said it was of murky but apparently Russian origin. The .doc file listed percentages only, leaving it up to me to do the math and figure out what plates to use. Since I'm a lazy sack, I couldn't be troubled with that. This script will do the math for you and compute your own Russian bench press routine, which you can print out and take to the gym, or frame, or line your parakeet's cage with. I'm not the boss of you.

Here's an example report. You shouldn't need an example of something like this, though. It's really simple. Just enter your max press and press the button. If you are embarassed about your max press number, enter a fake number. Just one number. That's not exactly a huge investment of time if it turns out you don't like what you see.

Does it work? Matt's about 190# and benches something like 300#, so that's all I needed to know about the efficacy of the routine. I've done it once through, and went from a hopeless 190# to a pathetic 211# in that time.