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Bench Program

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RyanH		Bench Program	08-09-2014 @ 23:16
Big fish in a small pond Member 1150, 2101 posts	Hey, i have just hit a pb of 170kg close grip bench paused. I do all my benching this way always have and probably always will. I was wondering if anybody knew of a bench program that has yielded good results, i am not interested in smolov jr bench i am happy with slower progress something like a 10/12 week routine. any suggestions let me know.
The_Lechamotive		...	08-09-2014 @ 23:20
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	in
JonA81		...	08-09-2014 @ 23:24
Member 2216, 2243 posts	http://www.marylandpowerlifting.com/GillinghamBench.asp
RyanH		...	09-09-2014 @ 00:34
Big fish in a small pond Member 1150, 2101 posts	Looks a cool program, ever run it yourself?
JonA81		...	09-09-2014 @ 07:21
Member 2216, 2243 posts	Yeah, didn't get all the way through it due to stuff coming up. Liked it though, simple progression, mix of singles and heavy rep work with a separate alternating light recovery/speed day.
John		sounds	09-09-2014 @ 08:06
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Sounds as what your doing is working great already :-)
LeedsMiniPower		...	09-09-2014 @ 08:44
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	I am running the Brad Gillingham one at the moment, only my 2nd week but I like the fact on day 1 you work up to a heavy single then follow it with some relatively heavy rep work which both increase each week. The 2nd session is pretty light but has you working in different rep ranges etc. Have a look see what you think.
hifilover		...	09-09-2014 @ 09:08
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Bulgarian routine - 5 x 5's Bulgarian Powerlifting routine Aim is to achieve more poundage on squat, bench and deadlift (or one of the lifts but the routine works for all core lifts including overhead and front squats) You need to work out your one-rep max plus an extra 20% (i.e. 100kg for a one rep max equals 120kg at 120%) Routine (based on a 12 week competition cycle): 1st 4 weeks at 5 x 5 reps Week one at: 60% of one rep max Week two at: 65% Week three at: 70% Week four at: 75% One weeks rest (week five) from routine (I.e. light training) Next 4 weeks at varying reps (see routine): Week six at: 5 x 5 reps: 80% Week seven at: 5 x 5 reps: 85% Week eight at: 3 x 3 reps: 90% Week nine at: 2 x 2 reps: 95% Week ten – rest from routine (light training) Week eleven – Competition or new 1RM aim Week 12: REST & then on with next routine same as above but with a higher one rep max (hopefully)