[quote]USNS physique wrote:
Warm up: 1 x 20 reps : 60 pounds or 30% of your max;
Set one: 1 x 8 reps: 95 pounds or 45% of your max;
Set two: 1 x 8 reps: 125 pounds or 60% of your max;
Set three: 1 x 6 reps: 145 pounds or 70% of your max;
Set four: 1 x 6 reps: 165 pounds or 80% of your max;
Add weight once you can hit 8 reps on last set.[/quote]
I just Googled and came up with “How to Increase Your Bench Press by Blake Bissaillion”.
It very clearly states: “Now, when do you know it’s time to increase the weight? You should be increasing your weight when you can do the last set for 8 reps. So, in this case, if this person can do 165 pounds for 8 reps, they should increase the weight by 10%. Let’s say, this person does 8 reps with 165 pounds this week, next week, they will be using roughly 180 pounds for a target of 6 reps. Once they do 6 reps with 180 pounds, they will target 8 reps the following week, and so on.”
So, yeah, the confusion was entirely your fault. And after spending 9 and a half years on this site, that’s kind of an achievement. So, consider the percentages just a starting point for week one. After that first week… you add weight to the bar if/when you get the extra reps. That’s not the same as adding weight “next workout”, it could take 2-3 weeks depending on a few things.