BENCH PRESS

CAPACITY

Pat Sherwood
Adrian Bozman
 TABLE OF CONTENTS

1. WELCOME TO THE PROGRAM

2. THE PROCESS

3. MOVEMENTS

4. WHY THIS PROGRAM WORKS

5. PROGRAMMING CALENDAR

6. PROGRAMMING OVERVIEW

7. PROGRAMMING PHASES

8. WARM-UP

9. THE BTWB APP

BENCH PRESS CAPACITY

2
 1. WELCOME TO THE PROGRAM: Start here!

It’s no secret that pretty much every gym bro loves a good bench press, but they
aren’t the only ones who should consider adding it to their routine. The bench
press is an important, foundational weight lifting movement that should be included in
any serious strength building regimen. Bench Press Capacity is a linear progression
program and is a great place to start whether you want to increase your bench
press 5RM, work on upper body aesthetics (such as your chest and triceps), or
simply improve basic pressing capabilities for other aspects of your training. This
simple, structured and time-efficient program will help you accomplish each. Looking
for total body strengthening? We recommend pairing it with one of our lower body
programs, such as Back Squat Capacity or Deadlift Capacity. It’s time to channel your
inner gym bro. Let’s go!

About VNR Cycles

The VNR team is proud to offer a variety of training/skill cycles designed to help
athletes of all levels achieve their goals. Every cycle was created by a subject matter
expert in a certain field, a professional in the fitness space, or by Pat & Adrian
personally. The VNR list of cycles was specifically curated because we believe they
are of outstanding quality & deliver real results. We hope you enjoy them.

Meet the VNR Team

Pat Sherwood and Adrian Bozman have vetted this course & believe it will serve you
well in achieving your fitness goals.

About Pat
Pat started doing CrossFit in 2005. He has held credentials up to a Level-4 CrossFit
Coach and is a former Navy SEAL. He worked for CrossFit, Inc. for about 14 years in
various capacities including roles in media, health, games, and seminar staff. He is
currently the owner of CrossFit Linchpin. He and his wife, Emily, have three kids. He
enjoys ice cream and hates handstand push-ups.

About Boz
Adrian Bozman, known simply as Boz, started dabbling with CrossFit at the end of
BENCH PRESS CAPACITY

2004 and soon became hooked. He got his L1 Certification in early 2006. He has
coached at San Francisco CrossFit, CrossFit Brisbane (Australia), and most recently,
Huntress CrossFit AKA The Tuxedo Social Club (his low-key garage/gym). Boz
currently works for CrossFit, Inc. where he has held roles on the seminar team,
education department, and CrossFit Games.

3
 PROGRAM PHILOSOPHY: Get into the right mindset

This program will start with lighter weights and slowly build up in load each session.
Beginners will benefit from the frequent and consistent exposure to the bench
press, accumulating volume and experience, while more advanced athletes will
gain from the steady build in load that will allow them to spend significant time
under tension. We’ll utilize a 5-5-ME (Max Effort up to 10 reps) scheme.

This program is all about pacing; we want you to get strong, but there’s no rush.
You’ll start at an appropriate weight and will increase or decrease the load from
session to session by designated amounts. This methodical approach might feel
pointless in the beginning, but if followed correctly, it will put you on a path to
improving your bench press 5RM potentially by 5-15lbs. Don’t rush any of your
sets. Focus on your form and squeeze out as many solid reps as possible.

One last note: if you stick with this program long enough, “failing” a session is
inevitable, but not a problem. Drop the loading for the next session and work
on building back up. It’s simply part of the Bench Press Capacity process.
BENCH PRESS CAPACITY

4
 2. THE PROCESS: Let’s dive in

You’ll complete all 17 sessions of Bench Press Capacity at your own pace, either
supplementing your current fitness routine or focusing strictly on improving your bench
press numbers. In any case, we recommend 2 to 3 sessions a week for 6-9 weeks. Fitness
is a journey, and this journey is all yours. The recommendations are there for a
reason; injuries can occur if you’re not mindful of your limitations. View page 7 to dive
deeper into why this process works.

Page 8 contains a calendar view of the program. If you’re not using the btwb app to plan
your workouts, this printable calendar is a great way to track your progression through the
program. Use the boxes to record your weights from session to session.

Each session will begin with a warm up and will move right into a 5-5-ME workout. The
Programming Overview on page 9 will give you all the details you’ll need to get started,
including how to choose which weight to begin with, plus all of the rules for increasing and
decreasing loads from session to session. You’ll even find a “Hypothetical Progression”
that takes you through a 5-day example of this program in action. This program can be
broken up into phases, which are outlined on page 12. It’s important to become familiar
with these phases so you know what to expect as you get further into the program. But
remember: take it one rep, one workout, and one day at a time. This process works if you
follow the rules and guidelines laid out in this E-book.

We’ve also included a recommended warm-up on page 13. You can find movement demos
for the warm-up on page 6. Feel free to use it as is, or make it your own.

The program will begin with finding a 5RM on Day 1, or if you prefer, you can also use an
existing 5RM. This 5RM number will serve as the basis for your initial loading on Day 2.

After finding a new 5RM, take time to reflect on:

• How you felt physically and mentally
• Your specific sticking points
• Whatever else comes to mind! What are you proud of? What can you work on? What
emotions are you feeling?
BENCH PRESS CAPACITY

At some point during the course of this program, you’ll have the opportunity to surpass
your initial 5RM loading. If (or when) you do, revisit your notes from Day 1 to see just how
far you’ve come.

5
 3. MOVEMENTS

DEMOS
• Push-up
• Knee Push-up
• Plate Front Raise
• Plate Lateral Raise
• Banded Push-up
• Banded Knee Push-up
• Single Arm Band Lat Pull Down
• Single Arm Band Tricep Extension
• Plank Transition
• Reverse Plank Bridge Hold
• Tempo Bench Press
• Pause Bench Press
• Bench Press

EQUIPMENT LIST
You’ll need the following pieces of equipment
to complete this program:

• Barbell & Plates

• Resistance Bands
BENCH PRESS CAPACITY

6
 4. WHY THIS PROGRAM WORKS

This program is VNR’s take on the tried and true linear strength progression. Each
session you will attempt to lift a little more weight than the prior session. If this is your first
time on a program like this, you will soon learn that your body can and will get stronger
from session to session. By the end of the program you will find yourself repping out
sets of 5 with weights you could barely lift at the start.

The foundation of this program is the set of 5 reps. That is a great rep range to build a
general strength that will translate well to barbell cycling workouts. The secret weapon
is the max effort set. By design, the weights in the early sessions are very manageable
and build up gradually. But rather than stopping at 5 reps on the final set, you can get
the most adaptation out of these sessions by continuing up to 10 reps if possible. As the
weights get more challenging, you will start topping out at 8 reps, 7 reps, etc. Your goal
for each session should be to match the reps from the previous session. It won’t always
happen, but that’s what you should be aiming at.

The key to continued progress in a linear program is to increase the loading at just the
right pace. If you add too much too soon, you won’t be able to make your 5 reps on your
third set. You will be getting stronger each session, but you can’t be greedy. Patience is
the key to getting the most gains out of a linear program. You want to keep the weights
going up for as long as possible.

If you do fail to get 5 reps on your third set at a particular weight (and you will if you run
this program long enough), then it’s important to take a step back and buy your body
some time to keep adapting. By dropping the weight back a bit, you will be able to build
back up again and move past the weight you failed on. When you drop back down,
make sure you set yourself a goal of getting more reps on the repeated weights than
you did the first time through.
BENCH PRESS CAPACITY

7
 5. PROGRAMMING CALENDAR

DAY 1 DAY 2 DAY 3

Find Bench Press 5RM Bench Press 5-5-ME Bench Press 5-5-ME

DAY 4 DAY 5 DAY 6

Bench Press 5-5-ME Bench Press 5-5-ME Bench Press 5-5-ME

DAY 7 DAY 8 DAY 9

Bench Press 5-5-ME Bench Press 5-5-ME Bench Press 5-5-ME

DAY 10 DAY 11 DAY 12

Bench Press 5-5-ME Bench Press 5-5-ME Bench Press 5-5-ME

DAY 13 DAY 14 DAY 15

Bench Press 5-5-ME Bench Press 5-5-ME Bench Press 5-5-ME
BENCH PRESS CAPACITY

DAY 16 DAY 17

Bench Press 5-5-ME Bench Press 5-5-ME

8
 6. PROGRAMMING OVERVIEW

Over the next 17 sessions you’ll be performing Bench Press sets on a linear loading
progression that will start light then slowly build to heavier weights. Use the rules and
guidelines below to navigate from session to session.

INDIVIDUAL SESSIONS
The structure of this program is straightforward. Each session you’ll perform a warm-up
and a 5-5-ME (Max Effort) Bench Press set.

SESSION RULES
You’ll progress through each session of this linear progression program utilizing the
following rules:

• Never perform more than 10 reps on your ME (Max Effort) set

• If you are able to accomplish AT LEAST 5 reps on the prior session’s ME set, add weight
to your next session (5 lbs for men, 2.5 lbs for women)
• If you are unable to accomplish a minimum of 5 reps on the prior session’s ME set, drop
the weight for your next session (10 lbs for men, 5 lbs for women)
BENCH PRESS CAPACITY

9
 HYPOTHETICAL PROGRESSION

• DAY 4

Workout: Bench Press 5-5-ME @ 115lbs (Men), 75lbs (Women)

Your Result: Bench Press 5-5-9 (success)

• DAY 5

Workout: Bench Press 5-5-ME @ 120lbs (Men) or 77.5lbs (Women)

Your Result: Bench Press 5-5-8 (success)

• DAY 6

Workout: Bench Press 5-5-ME @ 125lbs (Men) or 80lbs (Women)

Your Result: Bench Press 5-5-*4 (failure)

*Drop the weight for your next session (Men = -10lbs, Women = -5lbs
*Try to hit more than 9 reps (your previous score from Session 4) on your next ME set

• DAY 7

Workout: Bench Press 5-5-ME @ 115lbs (Men), 75lbs (Women)

Your Result: Bench Press 5-5-10 (success)

• DAY 8
BENCH PRESS CAPACITY

Workout: Bench Press 5-5-ME @ 120lbs (Men) or 77.5lbs (Women)

Your Result: Bench Press 5-5-*???

*Continue in this manner for all 17 sessions.

10
 FIRST SESSION
You’ll use day 1 to find a 5RM. If you already have a 5RM, you can skip ahead to Day 2.
Either way, you’ll need a starting weight to use on Day 2 of this program. Below are a
few options to choose from.

• OPTION 1

This option is great for athletes who know their existing Bench Press 5RM, or who found
a new 5RM on Day 1.

Men: 5RM minus 65lbs

Women: 5RM minus 30lbs

*Either the above number or an empty barbell, whichever is greater

• OPTION 2

This option is also great for athletes who know their existing Bench Press 5RM but who
want/need to start lighter than Option 1.

Men: 60% 5RM

Women: 50% 5RM

*Either the above number or an empty barbell, whichever is greater

• OPTION 3

This option is great for beginners who want/need to start at an even lighter load than
Option 2.
BENCH PRESS CAPACITY

Men: 75 lbs

Women: 45 lbs

11
 7. PROGRAMMING PHASES

PHASE 1 • DAY 2 -7
• Bench Press 5-5-ME
Loads should feel light. Take advantage of that by focusing on every single rep and
aim for zero breakdown in form. You should achieve sets of 10 on the ME set for most
(if not all) of this phase.

PHASE 2 • DAY 8-13

• Bench Press 5-5-ME
Loads should feel moderate, but the set of ME (up to 10 reps) will be challenging. If you
made it through phase 1 with sets of 10, aim to keep that going as far into this phase as
you can. If not, set a goal before the ME set and fight for it! Set yourself up for success
with solid sets of 5 before putting in a tougher effort all the way through the ME set.

PHASE 3 • DAY 14-17

• Bench Press 5-5-ME
Loads should feel challenging and you most likely won’t hit 10 reps on the ME set
throughout. That is to be expected so mentally prepare for that set and push through
1 rep at a time.
BENCH PRESS CAPACITY

12
 8. WARM-UP

If you’re looking for a warm-up to get you ready for each of your sessions, feel free to
use the one below. You can also use whatever warm-up works best to prepare you for
heavy bench pressing.

Bike/Row/Jog, 4 mins or Jump Rope, 2 mins

-- then --

2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Banded Push-ups/Banded Knee Push-ups
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
10 Plank Transitions
Reverse Plank Bridge Hold, 20 secs

-- then --

2x5 Tempo Bench Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Bench Press, 25% of working load (3 secs active at top)
3 Bench Press, 50% of working load
3 Bench Press, 75% of working load
BENCH PRESS CAPACITY

13
 9. THE BTWB APP: Get more from the program

btwb app users can sync Bench Press Capacity to their btwb calendar. Choose the
number of sessions that you’ll complete each week, customize which days you’ll perform
those sessions, and easily view your program schedule to help you stay on track. btwb
users can also log their scores for each session to earn credit toward movement history
and keep a record of past performances.

ADDED BONUS DETAILS

This program also comes with access to a special in-app program overview video by Pat &
Boz, plus access to other top social and analysis features available in the btwb app such as:

• Enjoy using comments & emojis to socialize and engage with other app users
• Access activity feeds to discover and connect with fellow functional fitness fans
in your area
• Monitor your progress over time by unlocking your Fitness Level (1-100)
• Celebrate and chronicle other functional fitness milestones by earning badges
• Check out other Varied Not Random Programs created by Pat & Boz
• And more!
BENCH PRESS CAPACITY

14