Current PR bench is 110kg, which I hit earlier this year, up from 90kg December of 2023.
My body weight is 85kg, I have about 5 years strength training experience and am 25 years old. I intend to bulk for the rest of the year, up to about 90kg, contingent on me not experiencing too harsh side effects (excessive spots etc.).
I will not bet on this market.
1,000
1.00Week 2 of my five week mesocycle:
First chest day I hit 90kg for 5,5,5,6 reps
Second chest day I hit 85kg for 10, then increased to 90kg and did 7,7,6 reps.
So far my progression has been good and not too fatiguing. I’m working at 2 reps in reserve (though I suspect in reality I’m a little closer to failure sometimes based on experience)
Any thoughts on alternating between a 4-6 rep range and a 6-8 one between each session? It’s a strategy I’ve found useful on squats but may not be optimal for str gains wdyt?
Update: I finished my squat strength and upper body hypertrophy mesocycle and have now started my 2x per week bench mesocycle. One day will be bench press into incline dumbbell press and the other will be bench press and pec dec. Started this meso with the following, will do a 1rm after 5 weeks.
Bench press 90kg 4-6 rep range, leaving 2 reps in reserve.
4 sets: 5,5,5,6 reps.
45 degree Incline dumbbell press 8-12 rep range, 2 reps in reserve.
12@26kg, 9@28kg, 9@28kg.
My lifetime bench incline db bench was like 36 when I was training at approximately the volume that I will be doing now, so I expect rapid improvements here.