BASE BUILDING BENCH PRESS MODELS

BASE BUILDING BENCH PRESS MODELS 

BB BENCH I - 85%X1, 75% X 5X8

This is the starting point and where I left my bench for months and months. This took my EDM of 365 close-grip, to 405. Again, at 365 EDM, my peak had been almost always around 430. Once I got to the point that the sets of 5x8 were all very easy and explosive, I modified it into phase II.
This is also a great break in phase for most people as it doesn’t beat the shit out of you but gets in plenty of work in the lowest of intensities.

BB BENCH II 90%X1 85%X3X5, 75%X3X5, 60%XAMAP 

Here, the volume and intensity get upped. I also added in a back off set of AMAP (as many as possible) instead of doing more sets. I felt like I needed to chase a rep PR number at this point, and it served me well. This offers a nice change of pace from phase I and lets you get after the final set to set a benchmark for progress, other than just bar speed.

BB BENCH III 95%X1 90%X3X3, 80%X5X5, 70%XAMAP 

This was the model I used as the last phase before meeting prep. The intensity is the highest, and the overall volume increases slightly. This is a great phrase to use if your bench has been in the shitter for a very long time. Phase III is VERY demanding. Generally, even with me pushing at a hard pace, it took me about an hour (including warm-ups) to get this work in.
You can use each phase for as long as possible, or you can wave through the phases as you see fit. For example, you can use phase I in week 1, and phase II in week 2, then go back to phase I for week three and repeat.

Obviously, you can phase through each on a weekly basis.

Week 1 - BBM Bench Phase I
Week 2 - BBM Bench Phase II
Week 3 - BBM Bench Phase III
Week 4 - repeat

I know that MOST guys will want to do this. However, I STRONGLY urge you to milk each phase for as long as possible until each one becomes absurdly easy. Each phase can benefit you. Don’t rush into another phase without full exhausting your capabilities on the current one.