Originally Posted by
Sean Stangl
I have done a setup like this. It also got me to a 405 bench.
As written, this looks too difficult. I think it would work for about a month, after which point you would have to taper volume to dissipate built-up fatigue. In general, I think it's a better idea to train without letting much fatigue accumulate week-to-week. I would suggest the following changes.
M: "Bench day" Comp paused bench: 1@7, 1@8, 5@9, 5% load drop (goal of 3 sets)
T: "Volume day" Close-grip bench: 6@7, repeat until @9. Then: Press: 6@7, repeat until @9.
W: Strongly consider just taking this day off. It will let you do better work on Thursday.
Th: "Weakness day" choose either Slingshot or 3-count paused bench for 1@7, 4@7, 4@8, repeat until @9
F: "Bench day" Touch-and-go bench: 5@7, 5@8, 5@9, 5% load drop (1-2 more sets)
Something like that looks recoverable to me. If you want to press, I would do so on Tuesday after benching (for volume) and on Thursday before benching (for actual press work, 1@8 + 5@9, etc).
You progress by measuring the 1@8 every Monday and trying to drive all the weights upward, letting RPEs catch you if you got too eager. If you feel a plateau coming on, you rotate rep ranges, usually between 3-6 for the main work.
In general I think it is wise to stay away from @10 work altogether. In my experience you can progress without it by manipulating volume, and the potential for injury is way lower. Doing 1@8 once a week is sufficient to keep up high-intensity strength and form.