Reviews

My benchpress isn't improving

Great program. I started week 1 being conservator with 175lbs pr knowing that I could hit that. End week 1 I hit 175, week 2 fail 180 so yeah 175 was my previous pr, by week 11 I hit 190, in week 12 fail 195 so 15lbs in 12 weeks or 8.5% improvement which I consider is great, I run it again and hope I get 205 long term goal 225 for solid 3 or 5 reps

Still in the early stages but enjoying the simplicity, “get it done” nature of the program. Its pretty linear do I will just have to see where I hit the wall. Sleep and nutrition could be more optimal but other than that I’m going ride this b#tch till the weels fall off. To be continued 😉🫡

Week 1 review: (I'll be updating as I go along). Just finished my first week on the program. I PR'd my bench on the 4th day as it instructs you to do. This is most likely not due to the program as much as it's due to just expressing some strength I had built previously. I am, at the moment, quite dubious of benching 4 days in a row for this many weeks, but I'm willing to try as I've had a hard time increasing it. Like the author, I'm long armed and struggle with pressing, but I am hopeful the increased frequency can help me push past plateaus. Will update weekly if I remember. Week 3: I've PR'd twice now with tomorrow, hopefully being the 3rd. Definitely benefiting from "greasing the groove." Weirdly, it's my forearms that feel the most beat up 🤔. Final update (for now), week 4: I failed my pr at the end of week 3, my forearms and delts felt pretty fatigued. Going to take a layoff for a week and come back and try to PR one more time. Not sure how anyone could run this program for 12 weeks straight unless you're on gear. 😐

8-25-24 Update: I’m currently in week 3- day 2. Things have been going good. I was able to run it 4 days straight, but right now I’m running it 2-2. Sticking to program and not changing anything. (Bench) already am 5 lbs away from my My most recent PR which was 290 lbs. I’m hoping to hit 300 lbs as a New PR soon. Not forcing anything, paying attention to form and being realistic. First week hit 280, then 285. (Also want to mention I normally run a conjugate style program( change out movements everyone couple weeks) but not for this program. Seems to be working. Will continue to update. I want to point out that I just started this program, I will be on my second day tomorrow. So this isn’t a honest review yet. This program has no reviews yet so I wanted to let those who try this know, it’s strictly a bench and or OHP program. The way it’s layed out. If your struggling in ether of these lifts or just need something to follow to help boost one of them this is an ideal program with not insanely amounts of reps or sets. Stick to your favorite or stronger grip and follow the program. I think it’s layed out based off rep max’s which is good thing, sometimes the whole Rpe or percentages can be confusing or in my opinion off. He lays it out easy enough to understand and to be honest you can’t go wrong. Day 1 is based off what you’ll be doing. Also want to point out the volume is more than enough for a “chest workout” he has you benching/OHP 4 days a week. Up to you if you wanna break it apart. But this is to drill form and consistency into your lift. Do the reps, do the work, get away from the barbell. If your serious about it, getting these lifts up don’t kill yourself on your accessories, again you don’t wanna create a ton of fatigue, so a couple of accessories- hit them hard and that’s it. I’ll do another review as I go, I’m curious to see what I can bench at the end of this.

So I’m pretty new to lifting and thought I’d check this program out because I wanted to get my overhead press up. I’d been bench pressing for about 6 months and started other stuff about a month ago do to a recovering back. Bench was 205 when I started this program and I hit 215 during it. But my overhead was 125 and hit 135 at the end. I don’t know if the overhead singles helped get my benchpress up or not but I thought I’d mention that. Considering I’ve never really taken overhead seriously before (I went for my first 1pr max right before this program) I’m not super impressed. My 135 is iffy I almost push press it a little which isn’t much better. Obviously 2 weeks is not very long so I’m sure I’d get more if I kept at but I don’t feel this program is good for new people like me for the obvious reason it’s a specialization program. I might come back and try to implement this more fully into my routine and other workouts but for now I’m just going to do more 6-8 rep range work for strength and hypertrophy instead of just specializing in 1 rep stuff. Should see more long term results due to my current novice status. Really fun program tho so if you just want to hit a lot of singles doubles and triples and obvious strength gains this is it for you