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benchpress increasing 1 rep max

ledlow68 Posts: 1 Joined: 2009/11/05	2009/11/05, 07:55 PM can anybody give me a workout plan 4 bench.my old 1 looked like this 3x8 with 80% of my 1 rep max.this plan has stoped producing results..my goal is to get my 1 rep max up to 400.im at 335 right now.thats all i care about..i just want to bench 400 1 time.if anyone has a copy of the old nebraska work out program that would be ideal..thanks all
big_j_scf Posts: 308 Joined: 2003/11/08	2009/11/11, 10:17 PM look at all the westside stickies at the top of this section. -------------- All American EFX \\"Natural Freak\\" http://www.aaefx.com AAEFX Sponsored Natural Bodybuilder
vwshepherd Posts: 71 Joined: 2005/07/28	2010/01/05, 11:44 AM When I was benching for heavy I had good success with a simple workout that basically broke down as: -warm up with 10 reps x 2 -5 reps x whatever you can bench x 5 with near max effort -4 reps x " " -3 reps x " " -2 reps x " " -1 rep x whatever your 1 rep max Granted this isn't a workout I'd stay with more than 6 to 8 weeks at a time before cycling to something different. I was able to increase my 1 rep max by 5 sometimes 10 lbs weekly after the first couple of weeks. Like I said I had luck with this for years cycling on and off at different points. It helped me get past 300lbs up to 404lbs.
blue77 Posts: 182 Joined: 2004/10/10	2010/02/17, 06:15 PM I would choose the 321 wave workout 285 for 3 reps take a five minute rest then do 301 for 2 reps then do 335 for 1 rep taking a five minute rest between sets. Now to the second wave 287.5 for 3 reps then 303.5 for 2 reps then 337.5 for 1 rep now if you can do another wave go for it you got the formula most do only 2 waves take charge.:dumbbell:
	2010/02/19, 01:38 AM You have many options depending on how you rank in terms of experience. coan's smolov for bench, 5/3/1 program in general, sheiko, various 5x5 programs, westside type program, etc you can also make a simplistic undulating periodization for bench changing exercises, volume(reps/sets), etc...