Strength for Simpletons

[hamburgerfan]

Made a stupid bench program for my buddy. Took him to a 2 plate bench easily, even with shitty recovery and not enough consistency. Might work for some of the shitty bench brahs around here. Train the bench 2-3 times per week, alternating through the following workouts.

4x4x80%
5x3x85%
3x2x90%

Start a little lighter if you're coming off a different program (75/80/85 maybe, instead of 80/85/90.) Do more reps on the last set of each day in a manner similar to callador 4x4/GSLP/531 etc. Add 5 lbs to each workout each time you repeat it.

[afatgoat]

Where are the curls?

[Les Hahn]

Pretty sweet! I am doing the same sort of thing on my volume day (4x4, 3x5, 7x2... 3 week rotation), but my percentages don't ramp up the same way. This looks nice, since it is giving you that heavier workout too.

[hamburgerfan]

I am doing a modified version as well, alternating between 6x4x75%, 6x3x80%, 6x2x85%. I would start with the version in the original post if you're not used to that much volume on a weekly basis.

[Tennisgolfboll]

Interesting stuff, looks simple and good