Incline Bench Progression (Percentage of 1RM x number of reps): 47%x5, 55%x4, 63%x3, 71%x2, 79%x1, 85%x6, 100%x1, 90%x6, 105%x1, 60%x15. Even though I hit 205 this week, I will end with 205 next week for the set at 105%. I want to get my form down first. Second week will use the 205 for 1RM for calculations. If all goes well, I hope to hit 215 that second week, then go 225 the week afterwards. The progression is the same I've been using (A rapid wave, per Ian King's Wave Manifesto), and will have the same support work. With one exception: all back work will be done 10x3 style, and the arm work will be dropped. RC work will stay the same until I hit 20 lbs for 8 reps, and the speed work will remain banded (3 weeks left at 8 sets of 3 at 60%, 65%, and 70% 1RM) . After a weeks rest, I will gun for 240 flat bench.
Ambitious? Maybe. But the stats might bear it out. On October 7, I hit 185 on the one board with a light band, pinkies on the ring; October 14, 175 w/bands and no boards with a wider grip; October 19, 190 w/bands and no boards, and 200 on October 26. I've already lifted 225 flat, and have held more than that in my hands. I just have to avoid overtraining, and hope that I haven't peaked out.
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