- How important is bench press to my overall fitness? Not much
- Do I compete in bench press? No
- Do I want a bigger chest for aesthetics? Not really a priority
- Do I want to bench 225# in order to be a badass? YES
I took a look at some programs on BarBend and the easiest to follow scheme that made sense to me and my needs was Undulating Periodization to add frequency and fit into a well rounded program.
- Day 1 (medium): 5x5
- Day 2 (light): 3x12
- Day 3 (heavy): 3x3
8/1/2023 - Started with 5x5 (felt good)
5x105
5x115
5x115
5x115
5x115#
8/3/2023 - Completed 3x12
12x95
12x95
12x95
8/9/2023 - Completed 3x3
3x135
3x135
3x135
8/11/2023 - Completed 5x5
5x115
5x115
5x115
5x120
5x120
8/15/2023 - Completed 3x12
12x95
12x95
12x95
8/17/2023 - Completed 3x3
3x135
3x135
3x140
8/20/2023 - Completed 5x5
5x115
5x120
5x120
5x125
5x125
There is no shortage of programs out there and I am sure they would all work for me. My motivation was to primarily increase frequency and also to limit how frequently I go heavy.
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