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Old 02-15-2012, 09:06 PM   #1
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Default Simple Bench program

Heres a simple way to program your bench. I have used it and had a few training partners make great gains with it.

Back off your best triple and pick a weight that you can use for 5x3. Use that weight on week one and add five pounds a week. If you miss a set (weights too heavy not a bad day) then you need to go up five pounds a week the next week but drop that set. Keep going adding five pounds a week until you finish with a big pr. Then you have a new triple to use for a new training cycle.

The number one goal is to keep adding those five pounds without dropping a set. If you miss and the next week you think you can get the extra set, then go for it. If you make it then chalk the miss off to a bad day and keep the set. Its simple and effective for the patient lifter.


Example: best triple is 355
week one:340 5x3
week two:345 5x3
week three:350 4x3 (missed fifth set)
week four: 355 5x3 (got it this week, bad day last week)
week five: 360 4x3 (missed fifth, too heavy)
week six: 365 4x3

Keep going to 1x3, then start over.
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Old 02-15-2012, 09:13 PM   #2
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Excellent.
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Last edited by BendtheBar; 02-15-2012 at 09:16 PM.
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Old 03-21-2012, 06:17 PM   #3
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That setup worked well for a long time for me, going to finish a couple runs of what I got going on now and return back to that.

I think I ended up doing 5x3 with 10lbs over my old 3rm.
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Old 12-28-2012, 03:58 PM   #4
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Bump for love.
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Old 12-11-2014, 07:17 PM   #5
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Default

Thanks for sharing, I will try this type of program. How long would you recommend to rest between sets?
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Old 12-11-2014, 07:27 PM   #6
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This actually reminds me quite a bit of Anthony Ditillo's programs. Good stuff Mike.
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Old 12-11-2014, 07:34 PM   #7
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Default

Just out of curiosity, what kind of other benching/pressing/arm work/chest work/etc. would you recommend for the rest of each week, if any?

For instance, could/should there be another day of higher rep CGBP later/earlier in the week?
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Old 12-11-2014, 08:02 PM   #8
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Quote:
Originally Posted by yangwenbin View Post
Thanks for sharing, I will try this type of program. How long would you recommend to rest between sets?
3 to 5 minutes. You need to be as ready as possible for each set.

Quote:
Originally Posted by CountryFriedMuscle View Post
This actually reminds me quite a bit of Anthony Ditillo's programs. Good stuff Mike.
Thanks. Theres definitely nothing new under the sun.

Quote:
Originally Posted by Dray View Post
Just out of curiosity, what kind of other benching/pressing/arm work/chest work/etc. would you recommend for the rest of each week, if any?

For instance, could/should there be another day of higher rep CGBP later/earlier in the week?
That would be fine or you could run the same setup with military press on a separate day, Hunterace was successful with that. If I was hell bent on building my bench and wanted to train it two days then I would do this:

Day 1
Pause Bench 5x3
CG bench 2x5 (same weight, get both sets then add weight next session)
hammer curls 4x12
heavy rear delts 4x10

Day 2
Floor press, 3 board, or Slingshot 3x3
Chest Supported Row or db rows 4x10
Tricep extensions (anytype) 4x12
rear delts 4x10

If just one day a week then:
Pause Bench 5x3
Floor press, 3 board, or Slingshot 1x3
hammer curls 4x12
heavy rear delts 4x10
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Old 12-11-2014, 09:45 PM   #9
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Default

Thanks for that, Mike.

More newbie questions incoming ...

First of all, speaking of that, this is suitable for "novice-intermediate" lifters, yeah? Me personally, I would currently max at around 110kg (~242lbs), though that's already creeping back up to 120kg (~265lbs).

Secondly, if floor presses, board presses and slangers are no go (not doable at the gym, or no required equipment) what could go in their place?

And last of all, you specify paused bench each time - is that definitely the way to go? Even if someone wouldn't be competing in the foreseeable future?
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Old 12-11-2014, 11:10 PM   #10
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Me like um bench.....
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