Heavy Triples, Doubles, and Singles

[Kuytrider]

Originally Posted by J_Byrd

Yes and No, I adjust my weights every week working to a new max. The issue becomes you have to judge the amount of strength gains.

If my goal is to take a 290 bench to 310 over the next 8 weeks.

week 1: 3x3@260/270
week 2: 3x3@270
week 3: 3x2@290
week 4: 3x2@295/300
week5: 1x3@240 1x2@280 2x1@305
week 6: 3x1@315 off of 2boards
week 7: max attempt

Just trying to work backwards here. Been awhile since I have tried to put together a raw bench cycle. I will play around with it tomorrow and give you some more detail to it.

That's a really good template. No pussy footing around and straight into things. I see it looks for the lifter to hit a PR for a double three times in week 3. Now that's progression
If someone could nail that even twice over say a 5-6 month period, they would add 40+ pounds to their bench. That's serious progress for someone already benching 300 or so. I bench 242 so 40+ pounds would be awesome!

[J_Byrd]

Originally Posted by Kuytrider

That's a really good template. No pussy footing around and straight into things. I see it looks for the lifter to hit a PR for a double three times in week 3. Now that's progression
If someone could nail that even twice over say a 5-6 month period, they would add 40+ pounds to their bench. That's serious progress for someone already benching 300 or so. I bench 242 so 40+ pounds would be awesome!

I will try to find my squat cycle from the last meet. Followed a very similar plan. I cant use my bench stuff because I am equipped and that is a totally different world.