Since several people expressed interest today, here’s the bench program I used for the past few weeks to hit my 20 pound PR:
Day 1 – 75% 4×3 (four sets of 3 reps)
Day 2 – 80% 3×2
Day 3 – 70% 4×4
Day 4 – 85% 3×1
Day 5 – 65% 5×5
Add one set to each day
Add one rep to each set (using either week one’s number of sets or week two’s. I used a mix and it worked fine)
Max reps or max weight on Day 4 of week 3.
Do some pressing other than bench. Have fun.
Week one with a new training max
I used my bench press max to figure my percentages, but did the reps closegrip. The closegrips worked fantastically. My triceps felt a lot stronger through my sticking point when I maxed on bench press.