Week 1 to 3:
Incline bench press: start at 50% of you max. Do sets of 5, and add 10 kg per set util you can not get 5 reps. Now you remove 20 kg and do a set to failure. In week 1 you do only 1 of these backoff sets, In week 2 you do 2, and in week 3 you do 3. Take off weight if necessary.
Bench press: Same setup as Incline bench.
Week 4 to 6:
2-board press: start at 50% of you max. Do sets of 5, and add 10 kg per set util you can not get 5 reps. Now you remove 20 kg and do a set to failure. In week 1 you do only 1 of these backoff sets, In week 2 you do 2, and in week 3 you do 3. Take off weight if necessary.
Bench press: Same setup as the 2-board press.
Week 6 to 9:
Bench press: Start at 50% of your max. Do singles and add 10 kg per set.
Stop before you miss. You should feel like you could do a little bit more next time. Drop back to 50% and do sets of 3 adding 10 kg per set. Stop when you can only get 2. In week 9 you can drop the triples if you feel you need to rest up for the max in week 10.
Week 10: Max!!!!!
