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12 Steps to a Bigger Bench 1 ? Train the Triceps

2 ? Keep your shoulder blades pulled together and tight.

3 ? Keep the pressure on your upper back and traps.

I'm getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I've settled into a specific wave parameter that worked miracles on my third cycle. I've set so many PR's in the last few months that I can't believe it. Since I have no clue what kind of percentages you guys are using on your waves, I'll just throw mine out there as a point of reference. Week 1 Set 1 50% of scheduled max weight Set 2 70% Set 3 85% Set 4 scheduled max weight Set 5 80% Set 6 92.5% Set 7 max weight again (sometimes I may go up or down 5 pounds here if the max set was too hard or too easy) Week 2 Set 1 50% of scheduled max weight Set 2 70% Set 3 85% Set 4 scheduled max weight Set 5 90% Set 6 same as described for Week 1 Week 3 Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps) Then I follow my prescribed rest period and begin with Set 1.

It's as simple as this: you pick one lift each day and do it for the entire workout. The first advantage, obviously, is the simplicity: you don’t have to bring in a computerized printout of all the exercises, seat positions, alignments, tempos and order of lifts. You do one lift for an entire workout. It sounds easy, doesn’t it? Yeah, it can be deceptive that way.

Week One: 7 sets of 5

Week Two: 6 sets of 3

#1 — You’re too slow

Lesson: Push with force if you want to press the full course! #2 — You’re not keeping a tight position

Lesson: You have to stay tight to bench right! #3 — Your lats are weak