What I am about to give you is gold, it is a proven method to increase your bench by a lot at the end of the 6 weeks, if done correctly.
All the weights I am giving you are from when I did mine, So you will need to adjust the weights to your own specific needs.
Week 1
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 6 Sets of 3 reps at 250
Day 3 - 6 Sets of 2 reps at 250
Week 2
Day 1 - 6 Sets of 4 reps at 250
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 6 Sets of 5 reps at 250
Week 3
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 6 Sets of 6 reps at 250
Day 3 - 6 Sets of 2 reps at 250
Week 4
Day 1 - 5 Sets of 5 reps at 280
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 4 sets of 4 reps at 300
Week 5
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 3 Sets of 3 reps at 320
Day 3 - 6 Sets of 5 reps at 250
Week 6
Day 1 - 2 Sets of 2 reps at 330
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 1 Set of 1 rep Max
I know this routine seems a little odd, and it is. Basically, do this 3 times a week on non chest days and then continue with your regular workout. Make sure you follow through exactly for the entire 6 weeks doing it 3 days a week (every other day). Let me know what you think.
I’ve done this routine in the past with good results. First time I tried it I went from maxing out at 215 to 240, did it again last year and moved from 250 to 270. Not a bad payoff, plus I only did the first three weeks of the program.
One thing I did not like was the dropoff in strength I experienced afterwards. Most of the gains I made quickly disappeared over the next month. Still a great program if you are looking to peak.
Check out “From Russia With Love” by Charles Staley on this site, it has more on this program along with a few others that are similar.
[quote]Jacked Diesel wrote:
What I am about to give you is gold, it is a proven method to increase your bench by a lot at the end of the 6 weeks, if done correctly.
All the weights I am giving you are from when I did mine, So you will need to adjust the weights to your own specific needs.
Week 1
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 6 Sets of 3 reps at 250
Day 3 - 6 Sets of 2 reps at 250
Week 2
Day 1 - 6 Sets of 4 reps at 250
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 6 Sets of 5 reps at 250
Week 3
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 6 Sets of 6 reps at 250
Day 3 - 6 Sets of 2 reps at 250
Week 4
Day 1 - 5 Sets of 5 reps at 280
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 4 sets of 4 reps at 300
Week 5
Day 1 - 6 Sets of 2 reps at 250
Day 2 - 3 Sets of 3 reps at 320
Day 3 - 6 Sets of 5 reps at 250
Week 6
Day 1 - 2 Sets of 2 reps at 330
Day 2 - 6 Sets of 2 reps at 250
Day 3 - 1 Set of 1 rep Max
I know this routine seems a little odd, and it is. Basically, do this 3 times a week on non chest days and then continue with your regular workout. Make sure you follow through exactly for the entire 6 weeks doing it 3 days a week (every other day). Let me know what you think.[/quote]
Why did you give poundages instead of percentages? Also, this is a variation of the Russian Squat Program.
I didn’t feel like actually taking the time to figure out the percentages. Truth be told, I do not care what percentage of my body weight i lift, i simply slap the weight on. If you’d like, you can figure it out. I weigh 210.
[quote]Jacked Diesel wrote:
I didn’t feel like actually taking the time to figure out the percentages. Truth be told, I do not care what percentage of my body weight i lift, i simply slap the weight on. If you’d like, you can figure it out. I weigh 210.[/quote]
No, it is a percentage of your 1RM (one rep max). That’s how these programs are written.
With the numbers provided, you can only apply said program to someone with the same 1RM.