Brad Gillingham Benchpress Peaking Cycle

Heavy Day
Wk. Sets Reps 1 5 x 5 @ 2 5 x 3 @ 3 5 x 5 @ 4 5 x 3 @ 5 5 x 5 @ 6 5 x 3 @ 7 5 x 5 @ 8 5 x 3 @ Projected 1RM: Pct 75% 80% 70% 85% 75% 80% 70% 85% +Kg Kg 80.0 85.0 72.5 90.0 82.5 87.5 75.0 92.5 Sets 8 8 8 8 8 8 8 8 x x x x x x x x

Light Day
Reps 3 3 3 3 3 3 3 3 @ @ @ @ @ @ @ @ Pct 60% 60% 60% 60% 60% 60% 60% 60% Kg 62.5 62.5 62.5 62.5 62.5 62.5 62.5 62.5

2.5 2.5 2.5 2.5

105 kg

Round to nearest..:

2.5 kg

Author: Source: Spreadsheet by: Brad wrote:

Brad Gillingham

http://www.gncproperformance.com/squad/gillingham_bench_press.asp
Klaus Jensen, kl@usjensen.dk

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.