I really want to get my bench stronger and recently I’ve been in a plateau. I started doing a sorta Bulgarian light program with very low exercise selection (bench press), high intensity and high frequency. I’m 15 at 175-178lbs BW. If you have any advice please share it with me. After i plateau with the bench press I’m thinking if going to either decline bench press, Doubled monster mini band pause bench, or weighted dips following the same format as this cycle.
Tues: failed max bench of 215 paused
5x1 @ 195lbs
weighted dips @ 45 3x4
Wed: 5x3 @ 185lbs
Thur: 6x4 @ 180lbs but i fail the last rep of set 6
Fri: I got 195 for 2x3 then 200 for 2x3 then 195 for a 1x3
sat: max bench at 215lbs
sun: 195 5x3
mon: 175 for an AMRAP of 11 and 185 for a 10x3
Tus: 205 for a 3x1. My left front delt doesn’t feel that good but it is from all the benching. I’ll take some time off before I max out.
Wed: I felt some what good but I only did 190 for a 6x3
I cant really remember what I did this week other than 225 for a new max.
sun: 175x12, I wanted to try to get an amrap PR with my body weight.
Mon: I switched over to doubled monster mini band bench. 135x1. I wanted to see what my max would look like. I feel like when the rep is a grinder when using bands I tend to press to my face to soon.
Tuse: I got a 3x1 @ 115 on double monster mini band bench. I was going to do a 5x5 with 95lbs but the set up with the bands was a little diffrent and there was more tension than usual. I fail the last rep of the 4th set.
Wed: I hit a top single at 115 on paused doubled monster mini band bench. I also did a 10x3 with 95 and it was pretty easy. For my triceps I did a total of 300 pushdowns.
Thurs 11/29/18: I did a top double at 130 with a pause and doubled monster mini bands. I then did a 6x5 at 95 with a pause and doubled monster min band. ( for those of you who don’t know that amount of band tension for doubled monster mini bands on bench it is about 50 at the bottom and 125lbs at the top.)