Credit Draco: MM Add 50lbs to Your Bench High Rep Variation

[RobRegish]

Big credit to board contributor Draco for this find:

The program that follows is a higher rep translation of the "Add 50lbs to Your Bench" program highlighted elsewhere.

From our friend Timinvermont's site:

https://www.timinvermont.com/fitness/benchpgm.htm

"It uses the same math and progession rate, but with lower percentages of your one rep max to give your joints a break after the heavy work of Shawn Phillip's program and to promote size gains. In theory, your max should go up using this program and you should be able to start the next cycle of Shawn's program at a higher max than where you finished the previous round.

The main differences with this variation are:

You are given a multiplier (based on a percentage) to find your target weight (the weight you'll lift for each set). To find your target weight, multiply your max by the multiplier. You'll have to round to the nearest five pounds.

Instead of doing negatives, this program requires that you "rep out" ("RO" in the table). For a rep out, do the target weight until failure.

Failure Tests: these are indicated by an "F" in the table. Same as Shawn Phillip's program, except it's seven reps to pass, ten to advance.

If you advance on a failure test, add five pounds to the "max" that you use to calculate your target weights. For example, if you started the program with a max of 250, and on your first failure test got 11 reps, for the next workout you would calculate your target weights by multiplying 255 by the indicated multipliers. Similarly, if you only got 5 reps, you would use 245. Seven to nine reps, and you keep using 250.
Here's the table listing the multipliers to be used with each set."

Workout Set x 1RM% x reps format


# 1 Date_________ 1 @ .622 X 15 2 @ .675 X 12 2 @ .729 X 10
# 2 Date_________ 2 @ .707 X 10 2 @ .770 X 8 1 @ .770 X RO
# 3 Date_________ 1 @ .622 X 15 2 @ .689 X 12 2 @ .744 X 10
# 4 Date_________ 2 @ .722 X 10 2 @ .786 X 8 1 @ .786 X RO
# 5 Date_________ 1 @ .642 X 15 2 @ .689 X 12 1 @ .786 X F
# 6 Date_________ 2 @ .744 X 10 2 @ .802 X 8 1 @ .802 X RO
# 7 Date_________ 2 @ .689 X 12 2 @ .759 X 10 1 @ .804 X F
# 8 Date_________ 2 @ .759 X 10 2 @ .831 X 6 1 @ .831 X RO
# 9 Date_________ 2 @ .709 X 12 2 @ .773 X 10 1 @ .818 X F
# 10 Date_________ 2 @ .773 X 10 2 @ .850 X 8 1 @ .880 X 6
# 11 Date_________ 2 @ .725 X 12 2 @ .789 X 10 1 @ .852 X F
# 12 Date_________ 2 @ .773 X 10 2 @ .850 X 8 1 @ .896 X 6
# 13 Date_________ 1 @ .741 X 12 2 @ .821 X 10 2 @ .882 X 8
# 14 Date_________ 1 @ .789 X 10 1 @ .866 X 8 1 @ .912 X 6

Haven't used this yet but if those shoulders are hurting/you grow better on higher reps this is certainly worth looking into.

Again Draco, can't thank you enough!

[beefcake66]

This is really sweet!!
I'll probably want to do this in my second run.. if not during cruise or something :p

Would this work for deadlifts and squats as well?

[ethanhun]

looks fun i feel "the pump" with higher reps and its not as stressful on my shoulders.

Would this be good to implement into the feast or cruise stage. After 2 or 3 runs on BP ill may try it out.

[RobRegish]

Probably Feast. Haven't run it myself but yeah, if work in the higher percentiles doesn't appeal to you or even for a change of pace... looks awesome.

Great contribution by a GREAT member..

[TURBOFLEX]

this looks cool I wanna try it

[RobRegish]

Please do at some point Turbo.

I'm thinking it might be ideal once your BP periodic run is over, giving the CNS/joints a break and all.

Makes a lot of sense to me. Thanks again to Draco for pointing this out. Another fantastic contribution by a guy who needs no introduction. He's a legend here and elsewhere and one look at his lifts/build tells you all you need to know.

A big fan of MASS supps going way back, he's a walking billboard for The Blueprint + MASS and what that tag team can do!

[srsilvguy]

This looks interesting. How would you work it into the BP though since it's a 7 week program and it's only for bench press?

[RobRegish]

You could run that like any other loading pattern, for both the bench and squat during Feast for example.

I see it as ideal for use in those areas where your body is giving you warning signs (little aches/pains etc). Great contribution by a GREAT member - Draco.