Help to get bench moving please
Hello,
I'm looking for help to get a trainee's bench press moving.
Age 55/ Female/ Weight:165/ Height: 5'10/ Training consistently for close to 3 years.
Recent Best Lifts
Squat: 204 x 1/ DL: 266 x 1/ OP: 77 x 1/ Bench: 117 x 1 ( 117.5lbs has been failed 2x, with 5rm and 3rm attempts missed also)
Current programming is 3 days per week. We switched to Nick's heavy singles across for Press. Bench Press has been an intensity day followed by backoff sets, and a volume day.
M: Press 73 x 1 x 8
(CGBP 85 x 6 x 3)
W: Bench intensity, 5, 3, or 1/ 0.5lb jump per rep scheme
Bench backoff sets, 86% of last 1rm, 4 sets of 4.
F: Bench volume, 95% of last 3rm for 3x3
Press volume, 5 sets of 4 @ 83% 1rm.
Over the last 4 weeks i took a stab at getting the Bench moving with CGBP on Monday.
M:( added CGBP 88lb x 6 x 2). It was a touch heavy so i'll try 85lbs this week 3 sets of 6. The reason for six's is that it's 2 less reps than the standard recommendation of 8, which is what is done with women's squats too, ( 5's to 3's) but i may have blundered there.
There were 3 weeks of practicing CGBP and working up some tolerance, and last week we tried a Bench PR on monday, ( 105.5 x 5) but still no joy. 4 reps then fail.
Trainee's preference is to remain at 3 days per week. We are jumping no more than 0.5 lbs on intensity day lifts. Rest 5-7 minutes.
I'm juggling a couple options for a next step on the bench press, and would greatly appreciate any recommendations.
I'm considering shifting to a PR every 2 weeks schedule, with another small increase in volume per week.
Just doing more Bench on monday crossed my mind, but she's been benching for a long time, I figured it's time for some exercise selection.
I'm also wondering if I should shift intensity rep schemes for a bit, to mix it up. 5, 3, 1 has been the go to for 1yr + and was thinking maybe Andy's 8's, 5's and 2's for a time?
Any help is appreciated.
Adam