A simple bench routine

[Sam]

From an article by Eric Spoto in Power Magazine.

Find a weight you can bench for a hard triple.

Each week, if you hit the weight for a triple on any of the sets, go up 2.5 kg next week.

If you can't get the triple on any of the sets, stay at that weight next week and try again.

Sets x Reps

Week 1: 3 x 3
Week 2: 3 x 3 + 2.5 kg
Week 3: 4 x 3 + 2.5 kg again
Week 4: 4 x 3 + 2.5 kg again
Week 5: 5 x 3 + 2.5 kg again
Week 6: 5 x 3 + 2.5 kg again

After this cycle is up, do some singles to see where you're at.

Assistance: Two chest, two triceps and some rotator cuff work 5 x 10-15

Dips
Incline Dumbbell
Close-grip bench
Floor Press
DB Flys
JM Press
Pushdowns
Skull crushers
Face Pulls
Band Pull-aparts etc

 

[Felixflex]

looks like standard linear progression

 

[ink81]

I've done 4 rounds of this program so far and love it, had great results from it. This time I kept it to 3 sets during all weeks, 5 sets of Max triples was way to harsh on my body

 

[Sam]

I've done 4 rounds of this program so far and love it, had great results from it. This time I kept it to 3 sets during all weeks, 5 sets of Max triples was way to harsh on my body

Yeah I like it. I'll be up to week 6 next week and I'll run it again after that. Making good progress with it. Yes it's a simple linear progression, and I think that's exactly what I needed.