Excellent point Arramzy, thank you very much for that suggestion; I felt the same, but I just was doing what it said to do hahah.
Anyways, here is what the bench program looks like… [This rep/sets scheme is done for BENCH AND OVERHEAD PRESS]
Mon : 3x9 @ 70%
Wed: 3x8 @ 75%
Fri : 3x7 @ 80%
Mon: 4x7 @ 75%
Wed: 4x6 @ 80%
Fri: 4x5 @ 85%
Mon: 1x5@ 70%, 1x4@ 75% , 1x3 @ 80% , 1x2 @ 85%, 1x1 @ 90%
Wed: 1x5 @ 75%, 1x4 @ 80% , 1x3 @ 85% , 1x2 @ 90%, 1x1 @ 95%
Fri: 1x5 @ 80%, 1x4 @ 85% , 1x3 @ 90% , 1x2 @ 95%, 1x1 @ 100%
Mon: 1x5 @ 75%, 1x4 @ 80% , 1x3 @ 85% , 1x2 @ 90%, 1x1 @ 95%
Wed: 1x5 @ 80%, 1x4 @ 85% , 1x3 @ 90% , 1x2 @ 95%, 1x1 @ 100%
Fri: 1x5 @ 85% , 1x4 @ 90%, 1x3 @ 95% , 2 @ 100%
That’s the entire cycle. I’m not sure how “INTENSE” it is, all I know is that the whole damn thing felt easy to me except the 4x5 @ 85% day on week2 was hard, that’s it.
Basically on Week4 Friday, you Double your previous Maximum on both Bench and Shoulder Press.
Most people state their max is up anywhere between 15-30 pounds at the end of the month, I just don’t know how to go about this… I have never done anything like this, so it will be my first time using a specialization cycle.
Was planning on jumping on the basic bench program you guys suggested me before… 2 Bench days a week… 1 including heavy close grip bench, 1 with lighter triceps/high reps for triceps.
Sheiko bench also looks really cool though . I also don’t know if maybe I should just jump back to using 3x5 like I was before, 3x a week on RegParks 5x5… Idk how effective that will be if my bench is now like 245~
Arramzy, are you suggesting I just do this cycle again 1-2 more times, adding like 10 pounds each time , then testing after 3 times in total?