Weights Wednesday

Coach Rob here and I am sending this e-mail to you a bit late as I am just home from coaching at my gym Heavy Weights Barbell Club (I will be uploading a few bench vids from class later tonight).

It was Bench Focused night and I have some great info from class tonight to share with you.

But first…

I am going to test out a new e-mail series called “Weights Wednesday”. Every week I am going to talk about my favorite thing ever…LIFTING WEIGHTS :).

I hope you enjoy “Weights Wednesday”!

Back to tonight in class.

As I said earlier Wednesday is Bench Focused night. The primary exercise focus is bench press, and then we build on that with accessory exercises for the upper back, trunk and legs.

In class tonight we did a fun set/rep scheme. It’s called a pyramid or reverse pyramid, there are a few names for it actually, but that doesn’t matter so much.

Let me break it down.

It’s a 5, 4, 3, 2, 1 set/rep scheme.

Your first set is a set of 5, and then every set you add weight and lower the reps.

Here is an example from tonight in class.
5-4-3-2-1-1

Bench (kg)
5 × 50
4 × 55
3 × 57.5
2 × 60
1 × 62.5
1 × 65

This is a great set/rep scheme as it allows you to lift some heavy weights, push the reps under 5, and often I see a lot of my lifters get PR’s doing this set/rep scheme.

You can even add in “Heavy Holds” but that’s another e-mail topic :).

Give this a try sometime, make sure you train safe with spotters and/or safeties always.

I hope this helps you and if you try it tag me on Instagram @CoachRobertKing or @WomenWhoLiftWeights.

Stay strong.

Coach Rob

BTW if you are looking for some of my bench press programs I would love for you to try one.

I LOVE helping women get a stronger bench press because generally that is the lift most women struggle with.

Technique plays a huge role in bench, especially for women!

You can check out my bench press programs on our WWLW App HERE.
BONUS the free month offer is now available for our July 4th promo!
You can do a full month of our Bench Program to see how awesome the program and our WWLW App is.

I hope you try it and love it.