Hi, last year, I completed a three-month macrocycle deliberately focused on the bench press. As the name implies, these training days were from the original app by Boris Sheiko. It seems sensible to publish my graphs of the three-month training period. I believe that it is very important, if you train in a forceful way, to carry out thoroughly and carefully the training records in Excel. Excel is a very useful and effective helper.
Back to the topic: Two preparatory mesocycles were more or less easy (although the first week in the first preparatory mesocycle evoke hell). At the start of the competition mesocycle, there were injuries to the lateral ligaments in the left knee, causing great pain and disruption of this training, so I had to make forced modifications. Fortunately, the injurie were cured just before the final test of the PR. My fears have disappeared.
As far as the resulting progress is concerned, it is “only” 6 kg (honestly, I expected more progress). I have to take into account, however, that I am rapidly approaching my natural ceiling (which is about 155 kg). So I was happy with the result.
I think the words have already been enough. So I go to graphs that show three aspects - the number of lifts, average intensity and total tonnage.
Preparation mesocycle 1:
Preparation mesocycle 2: