Increase Your Bench, Deadlift, and Squat

I know that I have posted this idea before, but I have more recent proof to remind you of my idea.

I just got my bench press back to where I was 5 years ago.  After really trying to make an effort to play the 50game or 25 game every now and again, I tried my 1RM bench press last night. 

Am I going to tell you that I have found a way to add 100 pounds to your bench press?
Am I going to tell you that you will be able to achieve anything that you want?
Am I going to tell you that this idea will get you to the CIS, NCAA, NFL, or CFL?

NO, NO, and NO.

But by truly determining (I said truly) your 1RM, and then working with anywhere between 70%-85% of that 1RM, i truly believe this format will help.

So, here goes.

Find your 1RM bench press, squat, and deadlift.

Take 70% or thereabouts for your working weight.  The key is, that if you have been honest with yourself in determing your 1RM, your first set will probably be in that 8-13 rep range.

Rest 2 minutes between sets on the bench press, 2:30-2:45 on the squat and deadlift.  This is key.  This format turns this game into something awful, especially with deadlifts and squats.

Keep going until you have accumulated 50 reps.  When my sets get to 3, I stop.
A typical count may be 12, 10, 9, 6, 4, 3.  This, of course, is only an example.  Don't predetermine anything, just go to failure, yes, of course, failure. (That's why you got your rack, right?)
This would be a total of 44.  When you get to 50, bump the weight between 5%-10%.  Go with this weight until you accumulate 50 reps, then bump again.

If 50 accumulated reps seems a bit boring, and light, I have the answer.  Move into that 80%-85% range of your 1RM.  This will probably cut your opening set to 7ish, and you will be hard pressed to get to 25 reps without puking.  Moreso on the deadlifts.  Adhere to the same format as I mentioned with the 50 reps. 

 If you are skeptical, that's OK.  But I have trained too many people, and seen it work on most, including myself, not to believe that this works.  But like everything, it has its' limitations. 

I would be interested in hearing from anyone who has tried this.  It always fascinates me to see how peoples numbers post, the closer that they get to their 1RM.

But of course, if you haven't been honest with yourself in determining that 1RM, everything that I have written will mean nothing.

Give this format a try maybe once every 3 weeks, and see what happens.

Talk Soon.