Singles Only Bench Experiment

[OverheadDeadlifts]

Had some success recently with a singles only approach to my deadlift. Hoping a similar approach might help me unstick my bench press.

27, 6ft, 187lbs. I train every day, alternating between upper and lower. Only going to log the upper days. Best bench is 140kg, so if I can get to 142.5kg it’ll have been a success. Recent training has been heavy on the assistance so I’m cutting that way back. Did a rough max test the other day, 125 went up, failed 130.

Bench 87.5kg (70%) 32 singles
Hammer LTE 50kg 3x4 @10rm weight
Pull ups 30 total
Band curls

The first 20 singles were sort of between a double and a single. Id do the first rep, rack it, take a breath, unrack it and do the second rep. The last 12 singles were all set up for separately though, so that was still 22 setups in total. I think one of the benefits of singles training this way is how much extra practice and troubleshooting you get to do on your setup.

[OverheadDeadlifts]

Bench 117.5x1@8, 127.5x1@10
Heavy bench eccentric 140x1
Press 80x1
Side raises
Rear delts

Based on the 117.5, the 127.5 wasn’t as smooth as I expected it to be, but I was a little sloppy off the chest. I actually controlled the heavy eccentric better than the top single. Something to work on.

Haven’t pressed in a while so decided to do a heavy single. Happy with 80.

[OverheadDeadlifts]

Sat

Bench 90kg 30x1
Pull ups 12345 12346
LTE 54kg 3x3 (don't need more fatigue)
Light band extensions
Band Curls

Today

Bench 130kgx1
Heavy eccentric 142.5kgx1
Press 55x5 60x4 65x3
Side Raises
Rear Delts

Saturday's singles felt like trash, but around the 25th rep I started sinking my shoulders after the unrack and that felt pretty good. Had no hopes for the 130 today because I had to train early, the warmups were stiff and my stomach felt like shit*. It actually moved better than the 127.5 from last week. Progress, baby.

*drinking an entire jar of honey on an empty stomach right after waking up is a terrible idea

[OverheadDeadlifts]

Wed

Bench 92.5kg 10x2 10x1
Pull ups 12346 12346
Light band extensions
Light band curls

Today

Bench 132.5kgx1
Heavy eccentric 145kg
JM press 20kgx12 22.5kg 2x12
Press 55x5, 60x4, 65x3
Side raises
Rear delts

Another 2.5kg, happy days. Ditching the LTE’s entirely because I really don’t need the extra triceps work right now. Added some extremely light JM presses just to feel out the movement for my next hypertrophy focused phase. I like them and I think they’ll work better than LTE’s for improving my bench if my pissy triceps tendon can handle them.

This is going much better than I expected based on how things started and all the doubles/singles are definitely paying off. I really don’t expect to hit 140kg+ linearly but my plan is to keep pushing up the singles after I fail, knock about 5% off the top single and ramp back up.

[OverheadDeadlifts]

Sunday

Bench 95kg 10x2 10x1
Pull ups 12347 12346
Light band extensions
Band curls

Today

135x0
JM press 22.5kg 3x12
Press 55x5 60x4 65x3
Side raises
Rear delts

Not terribly surprised, my triceps have been unusually sore (they never get sore) the past 2 days so definitely a lot of fatigue going into this session. The good news is that it wasn’t a disaster, I controlled it and managed to get it 3-4 inches off my chest. I feel so much better when that happens versus getting pinned immediately and having no idea where I’m at.

I’ll either repeat the weight next time if I’m feeling good or go back to 127.5.

[walterkurda]

Had some success recently with a singles only approach to my deadlift. Hoping a similar approach might help me unstick my bench press.

27, 6ft, 187lbs. I train every day, alternating between upper and lower. Only going to log the upper days. Best bench is 140kg, so if I can get to 142.5kg it’ll have been a success. Recent training has been heavy on the assistance so I’m cutting that way back. Did a rough max test the other day, 125 went up, failed 130.

Bench 87.5kg (70%) 32 singles
Hammer LTE 50kg 3x4 @10rm weight
Pull ups 30 total
Band curls

The first 20 singles were sort of between a double and a single. Id do the first rep, rack it, take a breath, unrack it and do the second rep. The last 12 singles were all set up for separately though, so that was still 22 setups in total. I think one of the benefits of singles training this way is how much extra practice and troubleshooting you get to do on your setup.

Singles = very good !
70 % = good, but You should go to 90 % too

[OverheadDeadlifts]

Singles = very good !
70 % = good, but You should go to 90 % too

I think you’re right, I only really do 2 reps over 90%. Maybe not enough practice handling heavy weights. Not sure how much I should add and where I should put them though.

Maybe rotate my heavy days between trying to do a new max and doing 5 singles with 90%? Unsure.

[OverheadDeadlifts]

Thurs

Bench 97.5kg 10x2 10x1
Pull ups 12347 12347
Light band extensions
Swiss bar hammer curls

Today

Bench 135kgx1
Static hold 142.5kg
Press 55x5, 60x4, 65x3
Side Raises
Rear Delts

Felt much better going into this one, 127.5 was smooth so I knew 135 was there if I nailed the setup and descent. Placed my feet a bit further back, switched to a compression grip and pulled my shoulders down less when setting up. Very slow rep but it wasn't sloppy. Only 5kg behind my all time PR now.

Decided against the heavy eccentric and did a static hold instead. I think that's what was causing so much soreness in my pecs and triceps last time.

[OverheadDeadlifts]

Monday

Bench 100kg 10x2, 10x1
Accessories

Today

Bench 137.5x0
Accessories

A fail, but a good fail. I consider it a good fail when something happens. Like getting the bar to the knees on deadlifts or driving out of the hole with good back positioning on squats. In this case it was getting the bar 2-3 inches off the chest and grinding at a stop for a second. When you can't even budge the bar, that's when it's a little more frustrating.

Had a very poor nights sleep. We'll see how next time goes.

[OverheadDeadlifts]

Friday

Bench 102.5kg 10x2, 10x1
Accessories

Today

Bench 137.5x1
Accessories

Sore, underfed and underslept but I felt very strong warming up today. The last warmup moved so well I was considering jumping straight to 140 but I stuck to the plan. 137.5 was a grind but the descent wasn't perfect so it's certainly possible I could have made 140.

Did a static hold with 142.5 and it didn't feel like a supramaximal static hold anymore. In fact the idea of actually trying a rep rather than just doing the hold briefly flashed into my head after I unracked it. I think that's a good sign.

I don't think I've ever been this driven to hit a specific PR in my entire time lifting. My training is usually very "go with the flow" autoregulated, PR's happen when they happen etc but I think there's definitely value in throwing caution to the wind occasionally and pushing something as far as it will go. I wouldn't want to train this way all the time, but it's definitely taking me further than I would have gotten otherwise.

[OverheadDeadlifts]

Tues

Bench 105kg 10x2 10x1
Accessories

Wed

Squat 180x1@9 190x0
Barbell row 145x8
Deadlift 220x1@8

Today

Bench 140x0
Accessories

Same story, got it a few inches off the chest then failed. If I get it next time then there’s a pretty clear pattern. Fairly sure it’s the increasing intensity on the volume singles that’s driving progress.

Decided to test my squat max. Haven’t squatted anything heavier than 145 since last August when I tore my quad a bit. My goal for this year was a 180 squat so I’m glad to tick that one off early. The 190 was close as well, missed it because i got slightly forward halfway up. Also haven’t trained my deadlift since November and haven’t lost any strength. Squat + heavy rows seem to keep it just as strong.

[OverheadDeadlifts]

Sat

Bench 107.5 10x2 10x1

Today

140x0

This one was doomed from the start. Had some life related emotional stress going on before this workout, which always seems to add about 10% to the bar.

The last warmup with 130 was an RPE10. Slow as fuck. Just kinda sat with my head in my hands for a bit. Forgot I was recording. It’s strange watching a video of yourself fighting back emotions, because watching it makes it even harder.

I made the wise decision of shifting the goal for the 140. I figured there’s no way I’m getting it, so an honest attempt is gonna make me feel even shittier. If I can just control it to my chest and have a little grind at it then that’s a win. Got it up about an inch, and I didn’t feel too bad about that.

Embarrassingly I feel like there’s a lot of my psyche resting on this now. That’s probably not a good thing.

[OverheadDeadlifts]

Wed

Bench 140x0

Fri

Bench 102.5 10x2 10x1

Today

Bench 140x0

130 flew up today, like an 8RPE, so I really thought I had it. I think that worked against me though, got a little too psyched up which always works against me on bench. Highest I’ve managed to get it so far so that’s a small win.

I’m fully aware that what I’m doing right now is unbelievably stupid from a programming standpoint. I’m not regressing though, which I find strange. I would have thought maxing out my bench multiple times per week with more benching in between the maxing out would lead to a lot of accumulated fatigue and regression. However, my level of strength is staying very stable.

[JohnHelton]

You might try something like 12 singles at 84%. I would guess doing that would get you there.

[OverheadDeadlifts]

You might try something like 12 singles at 84%. I would guess doing that would get you there.

I was gonna do 15 singles @75% to see if taking some stress off would do the trick.

But I really like the fact you threw out a specific rep and percentage scheme, so I’m gonna go with your idea first. Thank you.

[JohnHelton]

I will enjoy seeing how it goes.

[OverheadDeadlifts]

Tues

Bench 115 12x1
Accessories

Today

Bench 140x1, 142.5x0
Accessories

Big thanks to @JohnHelton, you nailed it with that recommendation. I was avoiding using 85%+ for sets because it was very fatiguing and awkward in previous months. Now I’m realising it was because I was spending waaay too much time in the 65-80% range and not handling heavier weights often enough. Now 85% (well, 84%) moves great due to all maxing out and I felt less stiffness going into this workout than I have for weeks.

The reason I love doing lots of singles is because it’s great for troubleshooting form, and heavier singles definitely provide more accurate feedback on form tweaks as they pertain to 90%+ loads. I tweaked my grip, shoulder setup and touch point during those 84% singles and it was very apparent what was helping and what wasn’t. You can still make form adjustments with lighter weights, but a change that makes 75% feel smoother may make a 1rm feel worse.

The 140 was also faster than my previous maxes at 135 and 137.5. That’s why I went for 142.5. Got it off the chest but the 140 zapped me too much. Nearly there.

Thanks again @JohnHelton you made a stranger on the internet have a good day.

[JohnHelton]

@OverheadDeadlifts That is great to hear!

[JohnHelton]

I don't know how long this approach will work as it is more of a peaking approach, but I think you will get that last 2.5 kg.

[OverheadDeadlifts]

I don't know how long this approach will work as it is more of a peaking approach

Definitely not much longer, my mind needs a break from the pressure of trying to break this years long plateau.

but I think you will get that last 2.5 kg.

I think so too. If somebody had snuck 2.5kg on to the bar today I think it would have gone up. It's there, I just need another day with the right conditions.