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  1. #1
    Registered User ajb5478's Avatar
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    Bench press program

    Would like some feedback on this program from a strength standpoint please. I'm starting Jonnie Candito's strength program for squat and deadlift but haven't read much good about the bench portion of that routine. The program I'm starting is from Cody Lefever. I wont post the accessory work to this routine but it includes rows, rear-flyes, and pull-ups for balance.

    Week 1 Day 1
    BB Incline Press - 3 set 6 reps @ 70% 1 rm
    BB Incline Press - 4 sets 10 reps @ 40% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 1 Day 2
    BB Flat Press - 1 set AMRAP @ 87% 1rm
    BB Flat Press w/ paused reps - 3 sets 5 reps @ 65% 1rm
    DB Flat Press - 3 sets 12 reps

    Week 2 Day 1
    BB Incline Press - 3 set 6 reps @ 80% 1 rm
    BB Incline Press - 4 sets 10 reps @ 45% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 2 Day 2
    BB Flat Press - 1 set AMRAP @ 90% 1rm
    BB Flat Press w/ paused reps - 3 sets 3 reps @ 75% 1rm
    DB Flat Press - 3 sets 12 reps

    Week 3 Day 1
    BB Incline Press - 3 set 6 reps @ 75% 1 rm
    BB Incline Press w/ paused reps - 5 sets 8 reps @ 50% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 3 Day 2
    BB Flat Press - 1 set AMRAP @ 87.5% 1rm
    BB Flat Press w/ paused reps - 3 sets 5 reps @ 70% 1rm
    DB Flat Press - 3 sets 12 reps

    Week 4 Day 1
    BB Incline Press - 5 set 3 reps @ 85% 1 rm
    BB Incline Press w/ paused reps - 5 sets 7 reps @ 55% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 4 Day 2
    BB Flat Press - 1 set AMRAP @ 95% 1rm
    BB Flat Press w/ paused reps - 5 sets 7 reps @ 55% 1rm
    DB Flat Press - 3 sets 12 reps

    Week 5 Day 1
    BB Incline Press - 3 set 6 reps @ 80% 1 rm
    BB Incline Press w/ paused reps - 5 sets 6 reps @ 65% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 5 Day 2
    BB Flat Press - 1 set AMRAP @ 97.5% 1rm
    BB Flat Press w/ paused reps - 3 sets 5 reps @ 75% 1rm
    DB Flat Press - 3 sets 12 reps

    Week 6 Day 1
    BB Incline Press - 3 set 6 reps @ 75% 1 rm
    BB Incline Press w/ paused reps - 5 sets 8 reps @ 50% 1rm
    Machine chest flyes - 5 sets 10 reps

    Week 6 Day 2
    BB Flat Press - 1 set AMRAP @ 87.5% 1rm
    BB Flat Press w/ paused reps - 3 sets 3 reps @ 85% 1rm
    DB Flat Press - 3 sets 12 reps


    Thanks in advance for any thoughts.
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  2. #2
    Registered User ashhabah89's Avatar
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    dude how much do you bench ?
    Last edited by ashhabah89; 12-05-2018 at 05:50 PM.
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  3. #3
    Registered User ajb5478's Avatar
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    my 1 rm on flat bench is 300-305lbs
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  4. #4
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    Originally Posted by ajb5478 View Post
    my 1 rm on flat bench is 300-305lbs
    Sorry dude , thought you were some noob trying to jump on advanced program

    Clearly you are advanced lifter

    I can't give you advice you are way stronger than me

    hope someone knowledgeable give you a feedback
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  5. #5
    Registered User FaIIen's Avatar
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    Where has Cody posted this?
    2016: 180/120/200
    2017: 210/140/240
    2018: 240/160/270 ?

    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  6. #6
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    Originally Posted by FaIIen View Post
    Where has Cody posted this?
    On the main BB.com site: https://www.bodybuilding.com/content...-solution.html

    Watch your recovery if you run it with Candito's 6 week. That one has some tough weeks. What's your squat and DL?
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  7. #7
    Registered User FaIIen's Avatar
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    Originally Posted by ECGordyn View Post
    Oh, thanks. Not the type of programming from Cody that I'm used to.

    I'd recommend JnT or UHF over this.
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  8. #8
    No help for this one.... Squid24's Avatar
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  9. #9
    Registered User ajb5478's Avatar
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    5' 10" 205 lbs . . 1 rm squat is about 355lbs and 1 rm deadlift is about 475lbs

    do you have a link for JnT or UHF?
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  10. #10
    Registered User FaIIen's Avatar
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    Originally Posted by ajb5478 View Post
    do you have a link for JnT or UHF?
    You can download the programs here:
    http://swoleateveryheight.blogspot.c...tions.html?m=1
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  11. #11
    Registered User ajb5478's Avatar
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    Thank you . . so you're not in favor of the above posted program?
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  12. #12
    Registered User FaIIen's Avatar
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    Originally Posted by ajb5478 View Post
    Thank you . . so you're not in favor of the above posted program?
    Don't get me wrong, it's not bad. You can definitely run it. I just can't quite figure out the logic behind that periodization pattern.
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