Bench Program

[deadit]

Just thought i would throw this out there it worked for me so maybe it could help someone else. The program goes like this take your 1 rep max and add 50 pounds to that. Example if your max was 275 the number you would use for this program would be 325. Take the 325 and do 3 sets of 10 for 55% of the 325. The next week you would do 3 sets of 9 at 60% of the 325.The idea is to increase the weight by 5% a week while dropping the reps by one each week. The program is suppose to increase your bench by 50 lbs over a 10 week period. I just finished up with it and I added 35 lbs to my bench. Hopefully this will help someone good luck and lift like hell.

Add 50 lbs. to your current 1 rep max

Week 1 55% 3 sets of 10 reps
Week 2 60% 3 sets of 9 reps
Week 3 65% 3 sets of 8 reps
Week 4 70% 3 sets of 7 reps
Week 5 75% 3 sets of 6 reps
Week 6 80% 3 sets of 5 reps
Week 7 85% 3 sets of 4 reps
Week 8 90% 3 sets of 3 reps
Week 9 95% 3 sets of 2 reps
Week 10 100% 1 rep max