Introduction:
This is a generic example of how I might plan flat bench training for the six weeks prior to a meet- for both beginner through advanced lifters.
This program is designed to “hone in” on the weight you are trying to hit at a competition for a one rep max, while at the same time adding some brute strength with the extra combined volume and intensity during these six weeks.
The program is performed by adding only 5-10 pounds each week on the first two sets which are done with a pause each week. The sets with no pauses can increase each week as well, but should not feel heavy until weeks 5-6. Weeks 1-4 you should focus on speed during these sets with no pause while also challenging yourself a little with medium-heavy weights.
For someone who has not benched for a while, please refer to my other articles on beginning bench training after a long layoff before trying this program.
Week 1: 5 reps x 2 sets paused, 5 reps x 5 sets with no pause
Example: 315x 5 reps x 2 sets paused; 275 x 5 reps x 5 sets with no pause
Week 2: 5 reps x 2 sets paused, 5 reps x 5 sets with no pause
Example: 320 x 5 reps x 2 sets paused; 285 x 5 reps x 5 sets with no pause
Week 3: 4 reps x 2 sets paused, 4 reps x 5 sets with no pause
Example: 330 x 4 reps x 2 sets paused; 305 x 4 reps x 5 sets with no pause
Week 4: 3 reps x 2 sets paused; 3 reps x 4 sets with no pause.
Example: 335 x 3 reps x 2 sets paused; 315 x 3 reps x 3 sets with no pause
Week 5: 2 reps x 2 sets paused, 2; reps x 3 sets with no pause
Example: 345 x 2 reps x 2 sets paused; 330x 2 reps x 3 sets with no pause
Week 6: Max- 350x1, 360x1
*important final remarks: usually I do tons of assistance work with this program that is not written here. Please refer to my other articles on assistance work- the assistance work is not optional but mandatory for this program to work in the long-term.
Also, although this program is likely to bring about results very fast, unexpected turns can happen with this program if done incorrectly. There are too many nuances to cover in this article when this program is applied. For this reason, online coaching is recommended alongside the program for the best long-term results.
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