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Deat Does Bill Gillespie's 8 Week Bench Program


Bill Gillespie’s Bench Press Workout

Week (1)
… lbs. X 5 reps (76%)
… lbs. x 4 reps (79%)
… lbs. x 3 reps (81%)
… lbs. x 8 reps (70%)
… lbs. x failure (70%)

Week (2)
… lbs. x 5 reps (78%)
… lbs. x 4 reps (81%)
… lbs. x 3 reps (83%)
… lbs. x 8 reps (72%)
… lbs. x failure (72%)

Week (3)
… lbs. x 3 reps (84%)
… lbs. x 2 reps x 2 sets (87%)
… lbs. x 1 rep (91%)
… lbs. x 6 reps x 2 sets (76%)
… lbs. x failure (76%)

Week (4)
…lbs. x 4 reps (82%)
…lbs. x 3 reps (85%)
…lbs. x 2 reps (89%)
…lbs. x 1 rep (93%)
…lbs. x 6 reps (78%)
…lbs. x failure (78%)

Week (5)
…lbs. x 3 reps (85%)
…lbs. x 2 reps x 2 sets (89%)
…lbs. x 1 rep (93%)
…lbs. x 4 reps x 2 sets (82%)
…lbs. x failure (82%)

Week (6)
…lbs. x 3 reps (87%)
…lbs. x 2 reps (91%)
…lbs. x 1 rep (95%)
…lbs. x 1 rep (97%)
…lbs. x 4 reps (84%)
…lbs. x failure (84%)

Week (7)
…lbs. x 4 reps (66%)
…lbs. x 3 reps (75%)
…lbs. x 2 reps (83%)
…lbs. x 1 rep (89%)
…lbs. x 1 rep (94%)
…lbs. x 1 rep (98%)
…lbs. x 1 rep (102%)

Week (8)
Test New Max?

1 RM = 385 lb ( used for percentages)
AMAP = As Many reps As Possible

30-Sep-2008 Week 1 Bodyweight = 253
%----------------Reps Completed
76%–5 X 295-----------5
79%–4 X 305-----------4
81%–3 X 315-----------3
70%–AMAP x 275--------10

DB Floor Press 100 x 13
Tricep Pushdown 100 x 11, 80 x 10, 70 x 10


6-Oct-2008 Week 2 Bodyweight = 254
%---------------------Reps Completed
78%–5 X 300---------------5
81%–4 X 310---------------4
83%–3 X 320---------------3
72%–AMAP x 280-------------9

DB Floor Press 100 x 12
Rotary Pec 190 x 20
Tricep Pushdown 100 x 12, 80 x 10, 60 x 10

My Current Stats
6’3" (Still)
BW=254

Lifting

Monday-Chest (aforementioned program)
Wednesday-Back
Friday-Legs

Food
4-6 Meals, 3500+ kcals total, healthy (most of the time)

Rest
7-10 hours of sleep

Sunday Oct. 12 2008
Weight: 254 lb

RM = 385 lb ( used for percentages)
AMAP = As Many reps As Possible

Oct 12 2008
%----------------Reps Completed
84%–3 X 320-----------3
87%–2 X 335-----------2
87%–2 X 335-----------2
91%–1 x 350-----------1
76%–AMAP x 295--------8 (hit bar on supports on rep 5)

DB Floor Press 100 x 14
Tricep Pushdown 80 x 11, 70 x 8, 60 x 10
Rotary Pec Machine 180 x 10, 150 x 9

Felt really strong today

250+mg of caf.

Sunday Oct. 19 2008

RM = 385 lb ( used for percentages)
AMAP = As Many reps As Possible

Week 4 Bodyweight = 255
%----------------Reps Completed
82%–4 X 315-----------4
85%–3 X 325-----------3(hit bar on upright)
89%–2 X 345-----------2
93%–1 x 355-----------1
78%–AMAP x 300--------6 (got out of groove on rep 2 or 3 and really messed me up)

DB Floor Press 100 x 11 (paused on bottom)
Tricep Extension 75 x 20, 75 x 10
Rotary Pec Machine 180 x 12

Shoulders are starting to get a bit beat up, I’ll probably start backing off the accesssory stuff.

300mg of caf.

good luck! i think im gonna give this a shot once my season is over, except im gonna make a couple small changes

[quote]tdopb wrote:
good luck! i think im gonna give this a shot once my season is over, except im gonna make a couple small changes [/quote]

Thanks man, I’ll let you know how the program works out.

You playing or coaching?

I play and coach. I play center for Black Hills State, and coach when ever I can

Week 5
Sunday Oct. 26 2008

RM = 385 lb ( used for percentages)
AMAP = As Many reps As Possible

Week 6 Bodyweight = 258
%----------------Reps Completed
85%–3 X 325-----------3
89%–2 X 340-----------2
93%–1 X 360-----------1
82%–4 x 315-----------4
82%–AMAP x 315--------5 (stalled out midway up, real close to 6)

Tricep extension
95 x 20
Overhead db tricep extension
80 x 20
Tricep Machine Seated
105 x A lot

Tried to back off the volume/intensity of accessory stuff.

Felt strong today.

400 mg caf.

Week 6
Sunday Nov. 2 2008

RM = 385 lb ( used for percentages)
AMAP = As Many reps As Possible

Week 6 Bodyweight = 254 (I guess I lost a lot of weight this weekend)

%----------------Reps Completed
87%–3 X 335-----------3
91%–2 X 350-----------2 *
10 minnutes spent waiting for “Mr. Clean” to use the power rack
95%–1 X 365-----------0 (crap)
95%–1 X 365-----------0 (crap x2)
84%–AMAP x 320--------1 (quit after 1, my pec was sore from the 365 x 0’s)

Quit early, skipped reps and accessory work.

-Sleeping on a couch and eating like a bird, don’t lead to PR’s!

*Instead of using a power rack for my heavy bench work, I had to use a regular bench for my first two heavy sets.

The only power rack at my gym was occupied by a dude who was “doing cleans”. God only knows why he needed the power rack, seeing as he wasn’t even doing hang cleans! He was “cleaning” between 95-135 pounds, taking the bar off of the rack, setting the bar on the ground and then preceding to do five or six “cleans”.

Honestly, this particular instance was worse than “power rack curls”, as the lifter was lifting the weight out of the rack and then placing it on the ground, then “cleaning”. He could have simply put the barbell on the ground starting off.