Anyway, if you want to try out an extreme version of "Montana Method" for bench...try building a bench cycle using the sessions and tricep assistance recommended below. It's ridiculously simple, but quite a departure from commonly used set and rep formats.
Bench Sessions:
Session 1:
7-11 sets of 7 with 65% (scale session volume to work capacity and recovery abilities...I think you should push for [but not exceed] max inter-session recoverable volume)
Using the "fatigue metric calculator"...you get approximately:
7x7 (lowish) = 400
9x7 (medium)= ~500
11x7 (very high) = 600+
Session 2:
7-11 sets of 5 with 70%
Session 3:
8-16 reps at/above 85%+ in singles and doubles
Tricep Assistance Movements (because the main bench sessions involve low fatigue sets with lots of fast reps...you really need tricep assistance to sufficiently train triceps, as they'll be deloaded in the latter portion of the ROM via momentum from the initial propulsion phase of the bench):
I like:
- dips
- band or cable tricep pushdowns
- LTEs/Pullovers
To get assistance volume, I like
a) 8-10 minute density blocks
b) modified myo format (take a first set to @7-8ish, rest 45-60 seconds, then perform mini-sets to @7-8ish every 45-60 seconds until you drop 25-30% of the reps from the initial "mini-set"). You can push the RPEs higher on the myo stuff if you want...but - personally - if I push RPE too hard on tricep work my elbows start getting pissy.
Building a Cycle:
Lots of options. I'm simply alternating 65% and 70% sessions every 48-72 hours. Every 2-4 weeks, I'll be doing the heavy session. Just build the "cycle" to suit your schedule using the sessions above (I'd recommend sessions every 48-72 hours). I'd recommend that you consider doing the heavy session only once every 2-4 weeks (it's quite fatiguing and can be disruptive if hypertrophy is your goal).
Progression:
Again, lots of options.
If you can progress linearly, keeping load-increment apace with strength gains, then by all means do so. I'm currently adding about 1-2% every session, ensuring bar speeds stay consistent from session-to-session. But you could add an arbitrary 1% load every 2 weeks and simply repeat sessions for two weeks.
Forum member @tdood is autoregulating weekly load based on a weekly @8 single. His week looks like this
I can't detail the fundementals and tricks of testing strength levels and matching progression...but most methods of progressing load should work fine.M: 1@8, find e1rm, [hanley edit: 8-10 total reps in doubles or singles] @85% some reps paused.
W: 65%x7x7
F: 70%x5x7
I’m doing 3 sets of band tricep extensions (12-15 reps) after each workout.
I’m basing all work off of my 1@8 on Mondays, and hoping to see this, and thus all weights, increasing week to week.
Anyway, if you're bored or bench has stagnated...maybe give it a try.
