I know some of you are probably thinking that that isn't very much, but if you have hit a plateau you would be quite interested in this program because some of you have probably been stuck on the same weight for the last 6 months with no improvement. Although there are many programs out there on how to increase your bench, I have found this to be very effective.
This program was introduced to me by one of my friend's older brothers, who is a power lifter. He didn't spend much time explaining it to us so we probably made some modifications so it made sense to us. The program is a two day a week program which is easy to follow.
- Step 1 Create a logbook that has spaces for 2 sessions per week for 10 weeks. This is so you always remember what your last lift was. So you know what to increase the next session. After the 10 weeks is up and you have reached your goal it makes you feel really good when you look back on how you have busted through that plateau.
- Step 2 Before you begin this program you must find your 1 rep max.
- Step 3 Now that you have found you 1 rep max you need to find out your target weight (10% increase). Once you have completed this you are ready to begin the program.
| Week 1: | Tuesday (heavy day)- 55% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x10 with 151.5lbs (55%of 275lbs) Friday (light day)- 80% of heavy day: 3x10 of 121lbs |
| Week 2: | Tuesday (heavy day)- 60% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x9 with 165lbs (60%of 275lbs) Friday (light day)- 80% of heavy day: 3x9 of 132lbs |
| Week 3: | Tuesday (heavy day)- 65% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x8with 179lbs (65%of 275lbs) Friday (light day)- 80% of heavy day: 3x8 of 143.2lbs |
| Week 4: | Tuesday (heavy day)- 70% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x7 with 192.5lbs (70%of 275lbs) Friday (light day)- 80% of heavy day: 3x7 of 154lbs |
| Week 5: | Tuesday (heavy day)- 75% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x6 with 206.25lbs (75%of 275lbs) Friday (light day)- 80% of heavy day: 3 sets of 165lbs |
| Week 6: | Tuesday (heavy day)- 80% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 3x5 with 220lbs (80%of 275lbs) Friday (light day)- 80% of heavy day: 3x5 of 176lbs |
| Week 7: | Tuesday (heavy day)- 85% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 2x4 with 233.75lbs (85%of 275lbs) Friday (light day)- 80% of heavy day: 3 sets of 187lbs |
| Week 8: | Tuesday (heavy day)- 90% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 2x3 with 247.5lbs (90%of 275lbs) Friday (light day)- 80% of heavy day: 2x3 of 198lbs |
| Week 9: | Tuesday (heavy day)- 95% of targeted max. Start off with 2 light warm up sets then get straight into it. Now do 1x2 with 261.25 (95%of 275lbs) Friday (light day)- 80% of heavy day: 1x2 of 209lbs |
| Week 10: | WEDNESDAY (PERSONAL RECORD DAY!)- 100% of targeted max. Start off with 2 light warm up sets, then first attempt 88-92.5% 1 rep = 247.5lbs, second attempt 95-97.5% = 263lbs, Finally 100-102%= 275lbs. CONGRADULATIONS YOU HAVE SMASHED THAT PLATEAU! |
IMPORTANT: You can never miss a session and make sure all your calculations are correct. Obviously you will need to do some rounding when stacking up the bar so just round your figure as close as possible.
Those of you who have been lifting for a while would have hit a plateau at some stage. Some of you will have over come them through some change in your routine and others will still be stuck in that plateau or have only increased about 5 pounds in the last 3 months. I was in this situation and by under taking this program I was able to brake my plateau by 25 pounds. As all programs go, what works for one might not work for another, but as far as I'm concerned it's a great program.
I hope that this program can help a few of you guys out.