HOW TO BENCH 400 POUNDS IN 12 MONTHS


Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM.
 

Month	Weight - Reps
1	285 - 3, 245 - 5, 205 - 8, 165 - 10
2	285 - 5, 245 - 7, 205 - 10
3	305 - 3, 265 - 5, 225 - 8, 185 - 10
4	305 - 5, 265 - 7, 225 - 10
5	325 - 3, 285 - 5, 245 - 8, 205 - 10
6	325 - 5, 285 - 7, 245 - 10
7	345 - 3, 305 - 5, 265 - 8, 225 - 10
8	345 - 5, 305 - 7, 265 - 10
9	365 - 3, 325 - 5, 285 - 8, 245 - 10
10	365 - 5, 325 - 7, 285 - 10
11	385 - 3, 345 - 5, 305 - 8, 265 - 10
12	405 = 1 rep max

Do not increase the amount of weight lifted each time you begin bench press.

The following routine above suggests using the same amount of weight for two successive sessions until reaching 5 repetitions (a two rep increase in bench every 3 weeks).

Only when you can bench press your first set for 5 repetitions increase the weight for the next training session.

This "planned and systematized" routine invariably shows an increase of only 20 pounds in bench press every two months but note the "warm-down" (last set) strength increase!

http://www.bodybuilding.com/fun/randy142.htm