trying to hit 250x10 on bench with a peaking cycle

[prop]

im at 250x8 and 225x13 and I was thinking of doing like a 6 week peaking cycle, I can either :

week 1 200x15
week 2 210x15
week 3 220x12
week 4 230x12
week 5 240x10
week 6 250x10 (hopefully lol)


or 225x10 on week 1 and go up 5 lb every week while keeping the reps the same until I hit 250x10 ... What do you all think? Also I would be doing 1-2 sets of overload with the slingshot and some paused closegrips wich always helped alot I think.

 

[RodgerThat]

Hit bench twice a week once in the 10 rep range and one in the 3-5 rep range. Upping your lower reps will correlate to upping your higher reps plus it will ad a new shock to your muscles and put higher stimulus on them. Slingshots great and all but a couple sets of overloading won't do the same as a 8x3 day. Strength gains boom in those ranges

 

[prop]

Hit bench twice a week once in the 10 rep range and one in the 3-5 rep range. Upping your lower reps will correlate to upping your higher reps plus it will ad a new shock to your muscles and put higher stimulus on them. Slingshots great and all but a couple sets of overloading won't do the same as a 8x3 day. Strength gains boom in those ranges

OK Do you mind elaborating on the weigh progression? so monday do sets of 10 with what weight? and then thurs-friday 3 rep sets with what weight? and go up 5lb every week? Sorry for all the questions but my bench is always finicky I gota be precise

 

[RodgerThat]

I would do 225 3x10 then 2 sets overload training Monday and up it by 10 pounds the following week then 10 pounds again and if you complete the 245x10 then go for your 250. On Thursdays do 285 6x3 first week 290 6x3 second and 295 6x3 the following week. During Thursday keep you assistance exercises after light and don't drag out the workout too far. You should be able to hit 250x10 in a month for sure if you can already hit 8 reps

 

[prop]

Cool ! Thanks for that

 

[Gronk87]

hey prop,
If you goal is simply to put some big weight on your bench fast have you thought about trying a Smolov Jr. cycle? You could easily, and I mean EASILY smash your goal in a shorter amount of time than 6 weeks too. I followed Smolov jr. to a tee and put 45lbs on my max in 3 weeks. (permanently maintained 35lbs of gain). I went from a 330 bench to 375 during the "peak" day and leveled off at 365. I would say you could go from 250x8 to 250x13-14 on the peaking day of the program and maintain 250X11-12 reps. Only takes 3 weeks? why not.

 

[Boss302]

Hit bench twice a week once in the 10 rep range and one in the 3-5 rep range. Upping your lower reps will correlate to upping your higher reps plus it will ad a new shock to your muscles and put higher stimulus on them. Slingshots great and all but a couple sets of overloading won't do the same as a 8x3 day. Strength gains boom in those ranges

What he said. I found doing it twice a week helps get the weight up

 

[Leancuisine]

I got my 225 bench range up to the 15 and 16 range by repping it out at the end of every bench workout.
I would just pyramid up to my 3 rep max, then knock it down to 225 and rep it out as much as possible. Went from like 7 reps to a max rep of 23.
Try applying the same to your 250?

 

[Perrin Aybara]

Very old post, I know, but if it was me I'd just try to bench around 315-325x1 and 250x10 would happen naturally, no? And absolutely bench 2+ times a week for maximum bench gainz.