Week 1:
Work up to a maximal effort in the bench press.
Week 2:
Do 4 sets of 4 reps with 80% of your max from week 1.
Week 3:
Do 5 sets of 4 reps with 80% of your max from week 1.
Week 4:
Do 5 sets of 5 reps with 80% of your max from week 1.
Week 5:
Do 5 sets of 3 reps with 85% of your max from week 1.
Week 6:
Do 5 sets of 4 reps with 85% of your max from week 1.
Week 7:
Do 5 sets of 5 reps with 85% of your max from week 1.
Week 8:
Do 3 sets of 3 reps with 90% of your max from week 1.
Week 9:
Work up to a single with 95% of your max from week 1.
If you feel strong take a new PR attempt here, and end the program.
If not.....
Week 10:
Work up to a new PR.
