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Wk.

Sets Reps Pct +Kg Kg Sets Reps Pct Kg


1 5 x 5 @ 75% 177.5 8 x 3 @ 60% 140.0
2 5 x 3 @ 80% 187.5 8 x 3 @ 60% 140.0
3 5 x 5 @ 70% 165.0 8 x 3 @ 60% 140.0
4 5 x 3 @ 85% 200.0 8 x 3 @ 60% 140.0
5 5 x 5 @ 75% 5 182.5 8 x 3 @ 60% 140.0
6 5 x 3 @ 80% 5 192.5 8 x 3 @ 60% 140.0
7 5 x 5 @ 70% 5 170.0 8 x 3 @ 60% 140.0
8 5 x 3 @ 85% 5 205.0 8 x 3 @ 60% 140.0
235 kg
Brad Gillingham Benchpress Peaking Cycle
Heavy Day Light Day
Projected 1RM:
Round to nearest..: 2.5 kg
Author: Brad Gillingham
Source: http://www.gncproperformance.com/squad/gillingham_bench_press.asp
Spreadsheet by: Klaus Jensen, kl@usjensen.dk
Brad wrote:
This bench program is a basic percentage based program that can be used by
anyone. I have utilized this workout at different times during the year.
Simply convert your current Max with the weekly percentages to determine
your desired load. I usually increase my load by 10 lbs. during the second
4-week phase of the workout. If your current Max is below 300 lbs. you
should have an increase of 5 lbs. each week during the 2nd phase. The second
day is a light training day designed to maximize speed and acceleration.
Adding more weight than indicated is not beneficial on this day. You will
achieve more success if you keep the load around 60% of your current Max. I
try and complete all 8 sets in less than 10 minutes. Bring the weight down
low on your chest with a close grip. After a slight pause explode the bar
up-wards with as much speed as possible.
I have selected the same assistance work to follow each bench workout. This
assistance work should always be done at the end of the workout. It is
essential to have a well-rounded program. I include other assistance work
that would also benefit the bench on my deadlift and back training day. The
deadlift itself will help to increase your bench because it will make you
thicker and develop critical back strength. I include military presses,
seated rows and shrugs as assistance on this day. Make sure to also include
these movements in your routine.
Make sure to eat a well-rounded diet high in protein and supplement your
diet with quality nutritional supplements.

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