|02-15-2012, 09:06 PM||#1|
Join Date: Feb 2012
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.
|bench, program, simple|
|Thread||Thread Starter||Forum||Replies||Last Post|
|9 Week Bench Press Program||BendtheBar||Articles||1||06-25-2012 03:25 AM|
|Brad Gillingham 12 week Raw Bench Program||BendtheBar||Articles||1||06-20-2012 07:09 AM|
|Fatback's Bench Press Program||BendtheBar||Articles||0||06-19-2012 10:33 PM|
|Looking for a new bench press routine/program||Hazzard||Powerlifting & Strength Training||23||11-16-2011 11:41 AM|
|Big Bench Program for Strength and Size||BendtheBar||Articles||8||07-28-2011 06:09 PM|
|Thread Tools||Search this Thread|