View Full Version : bench programming...

10-20-2011, 08:17 PM
wanted some input on this and have my accessory work figured out but curious as to what to run for my new bench cycle after this past weekend's meet? I need 365-375 easily for a new goal...

I thought about 315/325/335 for 5 reps each week starting with week 1 being 315

335/345/355 for sets of 3 with 335 being week 4's triple....

then 365/375/385 for the next three singles each week...

accessory is already factored in. Too much?

10-20-2011, 08:37 PM
Whats your max now?
It looks good, I would take a deload week between the 5s, the 3s and the 1s.

10-20-2011, 08:51 PM
I'm touch and go with 395 but this past meet I had some issues so I'm building up on it...opener was easy but had to take it twice and didn't feel comfortable with a third and need to know high 300's will always be there on command...

10-20-2011, 09:07 PM
I believe that if I can nail my technique and arch down the numbers I'm doing touch and go with can easily be paused... I just can't get the arch I want with my ass down and feet flat..i can get the ass down and arched on my toes but not when I need to have my feet flat can I keep it.

10-21-2011, 07:00 AM
I am certainly no bench king, but I have had similar issues with keeping a good arch. Ever try wearing footwear with a bigger heel? It doesn't seem like much, might every little thing can make a diff sometimes. Also, doing cheating style like belly-toss benches can teach you to think more about leg drive. Once you get this ingrained, try keeping the leg drive and working the butt back to the bench. I am still working on these things, but I think it is helping slowly with my leg drive thing.