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Benchpress 6-session Periodization Routine
by Reichart M
Part One
Try the following. This is written in percent of your 1 rep maximum. If you don't know your maximum for 1 rep. email me, I will tell you how to determine by reps you can do. Routine is assuming you are not in overtrained now. If you are, take week off first, then do 2 sessions of 4 sets- 8reps.
Do this 2 days per week. Something in the order of Montay - Thursday. No more than 2 days a week, and at least 72 hour recouperation between sessions. You will get at minimum 15 lbs on your lift in 5 sessions. Most will be 20 lb probably. Remember, this is percent of your maximum.
Session | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Notes |
---|---|---|---|---|---|---|---|
1 | 50x10 | 54x8 | 61x8 | 66x8 | 73x8 | 78x8 | |
2 | 50x10 | 61x8 | 66x6 | 73x6 | 78x6 | 85x6 | |
3 | 50x10 | 66x8 | 73x6 | 78x4 | 85x4 | 90x4 | |
4 | 50x10 | 73x8 | 78x6 | 85x4 | 90x2 | 97x2 | |
5 | 50x10 | 76x8 | 82x6 | 88x4 | 94x2 | ||
MAX DAY | 50x10 | 64x5 | 76x3 | 85x1 | 95x1 | MAX | 15-20 lb over previous MAX x 1 |
Not all reps will be hit, depending on if you are used to high or low reps. But this is no matter. As long as you try as hard as you can. If there is many differences in the called for reps, adjust your max down maybe 5 lbs. After your new maximum, take 4-5 days away (rest) for your weighlifting. Then return and begin your normal routine. Or if you like your result and want more. email me. I will give you more sessions to give you 30 lbs more on your maximum. This is longer time (8 weeks). Enjoy.
Part Two
... It is really meant to be run after the one I put up on the newsgroup. It works better together. And it really is not mine, it was used in Germany with very much success, for peoples stuck in plateau. Keep in mind, it is for strength, can not expect a lot of size gain from it. But, , it is normally good for about 30 extra pounds. about 45 total with the first part. As you see, it is cycled intensity. Or as you call it here, periodization. But, it works.
Again, these are percentages of your new maximum. (new from first part). And again, done twice a week. Mon-Thur is perfect. Also, I forgot to mention in first part too. For chest, besides flat bench, only do 3 sets of fly, and 3-4 sets incline. So, here we go. Remember percent. Written as.. 1) 75% 4x6.. This means, 1st session, 75% of new max. 4 sets..6 reps. weight stays the same all sets, and reps. No pyramid. Of course, after a few warm up sets.
Session | Percent | Reps | Notes |
---|---|---|---|
1 | 75% | 4x6 | |
2 | 70% | 4x5 | |
3 | 80% | 4x5 | |
4 | 70% | 4x6 | |
5 | 80% | 4x5 | |
6 | 75% | 4x6 | |
7 | 85% | 4x5 | |
8 | 75% | 4x5 | |
9 | 90% | 4x3 | |
10 | 85% | 5x3 | |
11 | 90% | 4x3 | |
12 | 85% | 5x3 | |
13 | 80% | 4x3 | |
14 | MAX | 1 | New Max day. You should have 30 new lbs to your maximum. |
You can run these two cycles when you get again stuck on any lift. (large muscle group). But not more than 3 times in one year. Very intensive.
Reader's Comments:
Please leave your comments or suggestions below!Yes, it will work for squats. Any move you have a plateau on. I would not recommend it for the power clean, or any olympic move. Bench, squat, dead lift....
Happy to see people still finding it and having success!
Does anyone know how well it works if you complete it once a week instead of twice?
Do you have any more background on the program such as where it originated, how it works to load/de-load the body and the same for Phase II?
Very interested. Thank you..
Mix
Inclined bench?
Tricep work?
thanks a lot
thanx
Sincerely,
Harry A. Crowcroft.
any advice on how I can get into the 80's?
im still gonna try part 2 hopefully it has better results
cheers
50x10 66x8 73x6 78x4 85x4 90x4
But you could only do 85% 3 times and 90% 2 times. Would you just go on to the next session the next time you work out?
when it says 50x10, does it mean do 50% of your 1 rep max 10 times, or rep the weight 50 times for 10 sets
and my problem is my chest and back how must l work if you halp me l ıı be very happy
mo Chest
tu Back+Rear Delts
we Legs+Side Delts
th Chest+Front Delts
fr Triceps+Biceps
(sa+su no option for me). But besides this two times a week program we must do flyes and incline presses as well?
I like big butts and I cannot lie.
Another side-effect of squatting: wearing out your jeans faster because your thighs rub together when you walk!
Gained 20 lbs on my max after part one, just finished part 2 and only gained 15 lbs. on new max. Cause of work, had to skip 1 session a week a few times but jumped back on track when I could. Still, very happy with the results. Thanks! Oh yeah, Started this training back in January 05 weighing 210 (beer belly), now, 180 with more muscle mass and stronger than ever, still working on the six pack.
Congratulations! Glad to hear that it worked for you!
I was skeptical at first being a beginner and about bringing my bench up 20lbs in 6 sessions. I'm happy to say that you've made a believer out of me. I will now do part two and will let you know how it goes. Thanks for the tip. It was a great confidence builder.