Bench Press Rep Schemes

[miked8c]

So for the past months I have been doing a single bench working set for my bench day. It is either a single triple or five rep set. I have made some solid gains but now I want to switch things up.


What do you guys do for your bench working sets.
3x5?
3x4-6?
5x5?

Do you Pyramid up? Or try to use as much weight as you can handle each set?

I want to switch things up now and I think I could make some gains if I did more than a single work set for my bench, and if I added some higher reps.

 

[zedhed]

Maybe a good way for you would be 10x3. Since your apparently used to doing a few heavy reps at a time, now just add in more intensity. Then after you have done the 10x3 for 2-4 months go to a 5x5 or 5x8.

 

[miked8c]

I do the 8x3 speed day currently. However that is with light weight, I am talking about something I can do on my heavy bench day.

 

[moya]

thats whats zed IS suggesting... heavy 10x3... not fun... try it

 

[ExtraMile]

You are maxing out twice a week, what makes you think you need even more volume?

 

[zedhed]

destroya nailed that!

 

[Judo Tom]

im doing wendler 5/3/1 with his boring but big template and his bodyweight template for my assitance exercises. so far so good. Ill probably change it up after a few more cycles.