Joey Smith's 10 Week Bench Press Program

Here's my 10 week bench set-up...

Week 1:

• DE - Speed Bench Press - with
  
  EFS pro mini bands
• ME - Max Effort Bench - floor press with 3
  
  chains on each side

Week 2:

• DE - Speed Bench Press - with
  
  EFS pro mini bands
• ME - Max Effort Bench - floor press with 2
  
  chains on each side

Week 3:

• DE - Speed Bench Press - with EFS pro monster mini bands
• ME - Max Effort Bench - Reverse Blue Band or "hanging blues" (out of a
  
  power rack)

Week 4:

• DE - Speed Bench Press - with
  
  EFS pro mini bands
• ME - Max Effort Bench Press -
  
  SHIRT WORK

Week 5:

• DE - Speed bench Press - with 2
  
  chains on each side
• ME - Max Effort Bench Press - raw
  
  3 board press

Week 6:

• DE - Speed Bench Press - with 3
  
  chains on each side
• ME - Max Effort bench - floor press STRAIGHT WEIGHT

Week 7:

• DE - Speed bench press - with
  
  EFS pro mini bands
• ME - Max Effort Bench Press -
  
  SHIRT WORK

Week 8:

• DE - Speed Bench Press - with 2
  
  chains on each side
• ME - Max Effort Bench Press -
  
  SHIRT WORK - take opener

Week 9:

• DE - Speed Bench Press - with
  
  EFS pro mini bands
• ME - Max Effort Bench Press - floor press STRAIGHT WEIGHT

Week 10:

• DE - Speed Bench Press - STRAIGHT WEIGHT
• ME - would be meet day

On my speed day I alternate grips of close, medium and wide. On my ME days when I'm not in my shirt, everything is close grip. This is a straight Westside template for bench. I trained like this for a long time and had really good success with it. That's why I'm going back to it - to see how it works for me again. I enjoy the DE days and the circa max training with this programming. As you can see, I go bands for DE for 3 weeks, chains for 2 weeks, and then I alternate back and forth between bands and chains. Everyone has their own brand of what they like or what they're used to doing. What works for some may not work for all. I've done this training before and I like it. I've also done straight Block Periodization which has worked for me during my raw full power and geared bench only.

Here's something

Jim Wendler posted for a DE bench cycle to further help on this:

Dynamic Bench Training

Straight Weight Cycle

Application: This cycle is intended for those who have more than one year of training under their belt, but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many novice lifters are still lacking.

Training Cycle:

Week 1 – 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide) Week 2 – 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide) Week 3 – 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide) All percentages are based on your raw bench press max.

Chain Cycle

Application: This cycle is intended for the beginning trainee who has been through a few of the beginner straight weight cycles and is ready to add chains into the training cycle. The beginner may still have some technical issues with the bench press and is looking for something new to try out that will help them bring their dynamic strength to the next level.

Training Cycle:

Week 1 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 2 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 3 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)

* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.

Suggested Chain (based on max bench press) (chain weight is for both side combined) 100-200 Pounds – 20 pounds 201-300 Pounds – 40 pounds 301-400 Pounds – 60 pounds 401-500 Pounds – 80 pounds 501-600 Pounds – 100 pounds 601-700 Pounds – 120 pounds 800 Plus Pounds – 140 pounds

Chains should be set up with the use of a support chain with main weight chain running through the support chain with ½ of the main chain weight resting on the floor when the barbell in is the racked position.

Band Cycle

Application: Bands are not recommended for beginners. This is because the beginner has not yet developed the muscular and technical base needed for band training. If the trainee feels they do have a good technical base and are ready for bands then the following cycle is for them. If trainee does not feel they are ready it is best to stick with straight weight and chain cycles until they are ready.

Training Cycle: Week 1 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 2 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 3 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)

* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.

Suggested Band Tensions (based on max bench press) 100-200 Pounds – Bands not recommended 201-300 Pounds – 30-40 pounds of band tension at the top of the lift 301-400 Pounds – 40-50 pounds of band tension at the top of the lift 401-500 Pounds – 70 - 80 pounds of band tension at the top of the lift 501-600 Pounds – 70 - 80 pounds of band tension at the top of the lift 601-700 Pounds – 100-120 pounds of band tension at the top of the lift 800 Plus Pounds – 140-160 pounds of band tension at the top of the lift

* Bands should be set up so there is always tension at the bottom of the lift. The recommended band tension is based on the total band tension at the top of the bench press.