This program is from 'Beyond Bodybuilding' by Pavel Tsatsuoline.
Jason Brice increased his bench press from 335lbs to 420lbs in 4 months by the use of this program.
On this program you will do 1 set of 5 reps 5 days a week. You will increase the weight 5lbs every workout from a starting point of 67% of your max bench press. For a 100lbs bencher the first two weeks will look like this:
Monday 67,5x5
Tuesday 70x5
Wednesday 72,5x5
Thursday 75x5
Friday 77,5x5
Saturday Off
Sunday Off
Monday 80x5
Tuesday 82,5x5
wednesday 85x5
Thursday 87,5x5
Friday 90x5
Saturday Fri
Sunday Fri
When you reach a point where you can no longer increase the weights, you will start using ladders with 1,2,3,1,2.... reps using the weight you topped out with on the fives. You will end your workout when you can no longer do perfect reps. This phase of the program will last for two weeks and you will train the bench press 6 times during this period.
example:
Monday 100x1,2,3,1,2
Tuesday Off
Wednesday 100x1,2,3,1,2,3,1
Thursday Off
Friday 100x1,2,3,1,2,3,12
Saturday Off
Sunday Off
Monday 100x1,2,3,1,2,3,1,2,3,1
Tuesday Off
Wednesday 100x1,2,3,1,2,3,1,2,3,1,2
Thursday Off
Friday 100x1,2,3,1,2,3,1,2,3,1,2,3,1
Saturday Off
Sunday Off
After these two weeks you decrease the weight by 10lbs and go back to doing the fives. When you once again can not do the 5 reps you take two days off before testing your new max.
