Question regarding benching

[BlkWS6]

My bench is finally starting to go up considerably within the last 2 wks or so, and Im fearing that inevitable plateau. My question is, will I be ok if Im benching once a week and not going any less then sets 3 reps? (maybe 2-3 sets of 3 reps) Last year when my bench was similiar to where it is at now, I maxed almost every week and after about a month I lost everything. I did some research and found that the nervous system cant really take a max effort on the same exercise for more then 3 weeks or so(?)So if I continue to not go below sets of 3 reps, do you think I will retain my strength and even continue to move up. In short, for you benchers out there what is the least amount of reps you will perform? Thanks a lot. For example yesterday I went 315lbs 6x, 325lbs 3x, 315lbs 3x , then 275lbs 10x and then finished with 225lbs 15x All of those sets were not done to complete failure. Thanks for any input guys and gals.
-Mike

 

[b fold the truth]

Constantly bring up your weak points with the bench press. If you are concerned with strength on the bench press..I suggest going to www.elitefitnesssystems.com and reading every single article that they have there...10 times.

The addition of bands and chains can be of great value to you too. You can not stay with a program too long...that is why I like WSB. WSB is constantly changing, so you don't get bored. If you stray from WSB...you could always do 2 weeks of 5 sets of 5, 5 sets of 3, then a max 2 weeks. That would give you a 6 week cycle...then you can repeat. Just make sure to FOCUS on your weak points.

B True

 

[BlkWS6]

Thanks for the reply B Fold. Yeah I have actually read pretty much everything they got over at Westside (Periodization Bibles 1&2 among the various other articles) I guess Im more towards a
"bodybuilding" routine now days, so I dont really implement chains and bands and the ME and DE days. I actually tried it for a while, but decided in the end that I would pursue more of a bodybuilding routine. Problem is, I love to bench, and I love getting stronger on it, yet I choose to follow more of a bodybuilding approach. Well Im gonna give your suggestion a try, and see what happens. Thanks man