Bench programmes

LeedsMiniPower said:Been following AMH's bench programme and am currently up to 3 x 3 x 175kg with 3 x 3 x 177.5kg scheduled for Friday.

So far so good and hopefully will see me break 200kg

BrenWad said:
You still doing Zerchers in lieu of actual lifts??

LeedsMiniPower said:Managed a paused 192.5KG PB followed by an ugly 200kg tng following AMH's routine yesterday which after a weekend of drinking at my brothers wedding and the head wasn't to bad.

Will try and max out again on Friday and see if I can get 202.5kg before going on my hols for a few weeks.

https://www.instagram.com/p/BViESKFjPzR/?taken-by=sohrob_a

IrishMarc said:Week 1

Session 1 - Bench 6x6 @ 70%
Session 2 - CG Bench - 3x10 @ 60%
Session 3 - Bench 6x6 @ 70%
Session 4 - CG Bench - 3x10 @ 60%

Week 2 On session 1&3 if your feeling good increase the weight (RPE 8) on sets 5&6

Session 1 - Bench 6x3 @ 80%
Session 2 - CG Bench - 4x6 @ 70%
Session 3 - Bench 6x3 @ 80%
Session 4 - CG Bench - 4x6 @ 70%

Week 3

Session 1 - Bench 5x5 @ 75%
Session 2 - CG Bench - 3x8 @ 65%
Session 3 - Bench 5x5 @ 75%
Session 4 - CG Bench - 3x8 @ 65%

Week 4 - On session 1&3 if your feeling good increase the weight (RPE 9) on sets 5&6

Session 1 - Bench 6x2 @ 85%
Session 2 - CG Bench - 4x4 @ 75%
Session 3 - Bench 6x2 @ 85%
Session 4 - CG Bench - 4x4 @ 75%

Recalculate based of RM scores on RPE based lifts. If you want can change out assistance lifts.

DrD said:
Strong work Leeds MiniPower - time to get on the platform

Thanks for posting the above Marc, I'm half way through a fairly modified version of this for a 8 week 'off season' equipped bench press program. Have tweaked the specific lifts a little to focus on my own weakness, but following 3/4 of the programming basis and it seems to be going well so far - looking forward to the next 8 weeks. Will update on progress

IrishMarc said:
Looking forward to hearing how you get on.
AMH how much would you add to that programme for deadlift or squat? 5kg?

AMH_Power said:Not posted in a while, had some very good results in myself and others following:

Mon: 3x3x75%
Wed: 3x3x65%
Fri: 3x3x85%

Each week, add 2.5kg to Mon and Friday, but keep wednesday at the original 65% throughout.

Once you hit a week where friday is a failure (usually failing 2nd or 3rd set), you progress to the second phase:

Mon: 3x2x weight that was reached in the week previous +2.5kg
Wed: 3x3x65% remains static
Fri: 3x1x Weight that was reached in the week previous +2.5kg

Repeat once again until the friday is pretty much limit training.
Once this has been hit, do a rapid taper:

Mon: 3x3x80%
wed: 3x3x70%
fri: 3x3x60%

Test Monday. Take rest of week off to recover.

Stronger athletes will have a longer build up as increments are smaller in relation to 1rm, beginner/weaker athletes will have a much shorter build up (and as such test more often).

No other work needed. Rows advised for structural balance.

JackRevans said:
I've been doing this for about 5 or 6 weeks now. It is definitely working quite nicely. I used 110 as my 1rm and today did 103.5kg x 3 x 3 (which is 94% of 110). I obviously havnt failed a rep yet, but have got to the point where I feel like I can no longer pause most of them. I am going on holiday for a week and when I come back I will probably move straight onto phase 2.
After seeing how well its working for my bench, I have started doing the same program for my squat. Would you recommend any modifications or should I just leave it as is? Should I increase the weight by 2.5kg or 5kg per week in your opinion?

JackRevans said:Thanks!

The other thing I was wondering is when I've finished and have a new 1rm, should I just start over again with the new percentages or perhaps do a few weeks of sets of 5 or something before starting again?