ExRx.net

Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks.

This was the three weeks of programming:



I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt.

Yesterday I did the Saturday in Week 3 - 10 sets of 3 reps of 75kg (not 72.5 as in pic).

Today I went to the gym and bench pressed my previous max, 80kg 3 times without a spot and 85kg twice without a spot as well. I tried for 90kg but was unable to lockout at the top because of the soreness in my triceps.

I'm going to rest my shoulders, chest and triceps -> No pressing exercises/dips etc, till Wednesday 2nd November and then retest. I'm pretty sure I would be good for 90kg (a +10kg/22lb increase) after my rest.

All, in all a 10kg increase in my max would have definitely made this 3 weeks worth it.

People complain about elbow pain from the excessive benching. I found that wearing elbow sleeves helped to keep the joint warm during the workout. I also massaged my forearms after every workout. This prevented any joint pain.

This also increased my shoulder pressing strength. Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well.

I am loving the results - definitely worth the three weeks of specialisation in the bench press.

A question from a guy that doesnt know very much.

Did you do any kind of back/leg work while you did this?

Nice results btw, good job.

Thanks, I was pretty happy with the results

My Routine:

Mon: Bench + Rear Delt Exercise
Tue: Back/Biceps
Wed: Bench + Rear Delt Exercise
Thu: Legs
Fri: Bench + Rear Delt Exercise
Sat: Bench + Rear Delt Exercise
Sun: Rest

No added shoulder or tricep work.

For the rear delt exercise I did either reverse flyes/face pulls and swapped between them throughout the programme to not get bored.

Back work was pull ups and rows.
Leg work was squats and deadlifts.

For your other lifts, did you push them hard, or were you in a sort of maintenance mode for those? I often wonder when I see specialization routines what I'd do about the rest of my body while concentrating on a particular lift.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I was running stronglifts prior to doing this. So I just tried to get 5x5 on 80kg on my squats like normal. Didn't go to maintenance mode per se, I was still training with weights that were heavy for me.