Well....I am not normally a big fan of structured programs, but I decided to free my mind and try the Ed Coan Bench Press Training Cycle - here's the link to the calculator: www.joeskopec.com It's a very simple program with relatively low volumes, which is what I like about it. I think simple works good for me. I will be benching every Wednesday (heavy day) and Saturday's (light/dynamic effort/speed day). Wednesday's consist of a warm up as follows: 135 lbs x 8 225 lbs x 5 325 lbs x 1 365 lbs x 1 This is more volume than I normally do for warm ups, but I want my body to get used to that for this cycle. Even when my work sets are under 300 lbs, as they were in week 1. That way I keep the feel of reasonably heavier weights during the whole cycle. After the warm up, it is simply 6 working sets: 2 Flat Bench, 2 Close-Grip, and 2 Inclines. No other warm ups are needed. Here's what the calculator spit out for me (400 lb max): Schedule Flat Bench Close-Grip Incline Week 1 285x2x10 250x2x10 235x2x10 Week 2 300x2x8 265x2x8 245x2x8 Week 3 315x2x8 275x2x8 260x2x8 Week 4 330x2x5 290x2x5 270x2x5 Week 5 345x2x5 305x2x5 280x2x5 Week 6 360x2x5 315x2x5 295x2x5 Week 7 375x2x3 330x2x3 305x2x3 Week 8 385x2x3 340x2x3 320x2x3 Week 9 400x2x2 355x2x2 330x2x2 Week 10 415x2x1 370x2x1 345x2x1 *I changed a few things. I skipped week 1 because I went lighter last week and I took out week 12 because I think it is unrealistic to go from 400 lbs to 445 in 12 weeks. I tried to round the weights up to the ...
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