Tuesday, August 1, 2023

Bench Press Cycle

I am finally starting a bench press program after delaying it way too long.  
  • 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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