This bench press program is simple but effective.
You start the program with a weight you can press for 10 reps.
You bench 3 times a week and increase the weight by 2.5 kg per session.
When you start a new week you reduce weight by 2.5 kg, so that each week's starting weight is 2.5 kg higher than the previous week. Each bench session consists of 5 sets of 5,4,3,2,1 reps using the same weight for all sets.
Let us consider an example with a lifter that can do 10 reps with 100kg and benches on Monday, Wednesday and Friday:
Week 1:
Monday 100x5 100x4 100x3 100x2 100x1
Wednesday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Friday 105x5 105x4 105x3 105x2 105x1
Week 2:
Monday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Wednesday 105x5 105x4 105x3 105x2 105x1
Friday 107.5 107.5 x5 x4 x3 107.5 107.5 107.5 x2 x1
The lifter continues in this fashion until he starts missing reps. He will then take a few days off, and attempt a new max.
You can read Gillies Article on the program at http://ezinearticles.com/?A-Powerful-Bench-Press-Routine-For-a-Bigger-Bench&id=1464298
