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5x3 Bench Strength Training

Finally got myself back into the gym again.  It's been a solid 3+ weeks since I last lifted.  Decided to drop the 5/3/1 and go on a strength training program devoted to increasing my bench.  Pretty much another variation of 5x5 or even 5/3/1.  Program is periodized for 6-week long minimum.  Volume decreases over duration of program and resistance increases.  Program is as follows and can also be found at the following link:

5x3 Bench Press Program: Increase Your Strength This Workout

Weeks 1-2 –  Rep Work. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week.

  • Week 1 – 60% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.

  • Week 2 – 65% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.

Weeks 3-4 – Transition period. You will move to a 5×5 with heavier weights.

  • Week 3 – 70% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.

  • Week 4 – 75% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.

Weeks 5 to completion – You will begin the 5×3 portion of this program, and begin “auto-regulation.”

  • Week 5 – 80% of your one rep max. 5 sets of 3 reps.

The preview of each week looks something like the following:

Monday

Heavy Bench Press Day

Exercise

Sets

Reps

 Bench Press

 5

 * As Noted

 Dumbbell Bench Press

 3

 10

 Barbell Rows

 3

 6-10

 Chin Ups

 3

 AMAP

 Seated Dumbbell Press

 3

 10

 Skullcrushers

 3

 10

 Dumbbell Curls

 3

 10

Tuesday

Lower, Squat Focus

Exercise

Sets

Reps

 Squats

 5

 5

 Stiff Leg Deadlift

 3

 8-10

 Goblet Squats

 3

 10

 Leg Curls

 3

 10

 Seated Calf Raise

 3

 15

 Ab Wheel Rollouts

 3

 10

 Cable Crunches

 3

 15-20

Thursday

Moderate Bench Press Day

Exercise

Sets

Reps

 Close Grip Bench Press

 5

 5

 Incline Bench Press

 3

 8

 Dumbbell Rows

 3

 10

 Pull Ups

 3

 AMAP

 Military Press

 3

 10

 Two Arm Seated Dumbbell Extension

 3

 10

 Barbell Curls

 3

 10

Friday

Lower, Deadlift Focus

Exercise

Sets

Reps

 Deadlifts

 5

 3

 Squats

 3

 10

 Leg Press

 3

 15-20

 Leg Curls

 3

 10

 Standing Calf Raise

 3

 15

 Plank

 3

 60 Seconds

 Weighted Decline Sit Ups

 3

 15-20

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