Okay so just recently I upped my bench weight to 205 from like 185. Now I could do 185 like 8-10 times and I can only do the 205 3-4 times. Should I go back to less weight more reps or stay with the 3-4 reps of 205?
Thanks
Thanks
Increasing bench press...
- Thread starter mikeymike4455
- Start date
Take your max (which is 224). And do 4 sets of 6 with 80% of your max and then add more weight each week. This is intensity progression:
So for 5 weeks do
Week 1- 180 4 sets of 6 (intensity=80%)
Week 2- 185 4 sets of 6 (intensity=82.5%)
Week 3- 190 4 sets of 6 (intensity=85%)
Week 4- 195 4 sets of 6 (intensity=87.5%)
Week 5- 200 4 sets of 6 (intensity=90%)
And then after that or before this you could do volume progression by using 88% of your max. You add more reps each week.
So for 5 weeks do
Week 1- 195 Pounds 3 sets of 4
Week 2- 195 Pounds 3 sets of 5
and so on until you can bench 195 pounds 10 times.
Eventually your max will improve from 224 to 260. I recommend doing this 3x a week in a full-body workout. It will be kindof hard if your cutting however.
