I just finished an 8 week bench program that I found on the net and am very happy with the results.
Let me mention that I am 53 years old and about 235 pounds and have never been to the gym until last year. Last summer I had gotten up to 240 on the bench but after not lifting in the fall I was struggling with 225 when I went back this January. I continued not making any progress into March when I started this program.
The week after finishing I wanted to see what I could do. After warm ups I tried 250 and it felt light and I managed 2 reps easily. I also did 6 reps at 225, the most I had ever done before was 3 reps. I called it good for that day.
A couple days later I tried again. I started with 265, piece of cake. 270 piece of cake. 275 , no piece of cake, actually it was quite a struggle to get the bar back up but I did it without any help from my spotter.
When I started lifting last year I never imagined that I could lift 275. Now I’m going to start the 8 week program again and go for 300.