|11-11-2009, 08:30 AM||#1|
Join Date: Sep 2009
Help me get a 300 bench in 13 weeks
Alright, my next meet is in 13 weeks. I've plateaued at 275lb. and my all time bench PR is 290...but that was several years ago. (stuff happened between now and then, long story, no one cares)
I talked it over with my buddy and here's what we came up with:
Next 4 weeks, high volume: 4x15 or repeated effort twice a week. Day 1 will be reg bench, Day 2 will be OH press or incline bench. Support work after that.
3 weeks after that: Day 1 will be sets of 5. Do as many sets of increasing weight until bar speed drops significantly; then support work. Day 2 will be 3x5 (speed sets), lats, 3x3 (speed sets), tri's.
2 weeks after that: Same thing but sets of 3 on Day 1.
2 weeks after that: Same thing but heavy singles on day 1.
2 weeks after that: Deload
1 week after that: Competition.
So, I know for a fact, that will be good enough to bust my current plateau, but do you think that'll be enough to get to 300??
|300, bench, weeks|
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