Increase Your Bench Press by Thirty Pounds in Six WeeksBy: Roger Riedinger, Beverly InternationalSection One: An OverviewThis report contains details on a specific method of training that is drastically different from many of the current trends. View this post on Instagram A post shared by Steve Shaw (@bendthebarman) on Oct 26, 2016 at 2:35pm PDT Steve Shaw performing 395x10 on squats at the age of 49. He was also squatting a second time each week using 50-70% of his 1RM for sets of 5 reps, using a slow controlled descent and pausing at the bottom to work on technique. This spreadsheet will draft up a 6 week program ending with a new max attempt in the Bench Press on the seventh week. After the first 6-week run on the program my 1rm jumped to 265 lbs. The only thing that changes are the 2nd and 3rd Bench movement during each 6 week wave. Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. It consists of two Bench Press workouts per week (workouts A and B) and has three different intensity workouts (1 rep, 3 rep and 5 rep days). One Rep Max: Calculate. 12 Week Bench Program Brad Gillingham inspired, program courtesy of Maryland Powerlifting. I tried running the protocol again for another 6-weeks but had less success with it. Candito Advanced Bench Program Explanati[...] Adobe Acrobat document [204.3 KB] The 6 Week Power Bench Press Program. This program is non-linear/undulating on a weekly basis, with one bench press workout per week. For powerlifting, this involves the bench press, squat, and deadlift. If you are competing, your week 6 one rep max attempts will occur on competition day. Yes, it’s an aggressive goal but also attainable. Over eight weeks—focusing on form and pushing your reps to failure on every working set—you could add up to 35 pounds to your max bench. Heavy Days would scale the same way. Week 1 Training Max is 300 lbs, so Light day is 70% or 210 x 3 reps x 5 sets. Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Since that time I have used this program with clients maybe 15-20 times over the years and each time I’ve had really good success getting a Press “un-stuck” in about 6 weeks time frame. Bench Press; Deadlift; ... After 11 weeks on this routine, he hit 430x3 and looked like he had 5 more in him. Apply Williams’ tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. Your 8-week Plan. Lets say at Week 6 you bench 320, Week 7 would be Light day 70% or 225 x 3 x 5 sets. The first weekly workout is more moderate, while the second is far more intense. https://www.drworkout.fitness/jonnie-candito-advanced-bench-press-program 6 Week Strength Program For the main lifts - Squats, deadlifts, bench press - you will be ramping up in intensity each week.