Jonson

Basically the first couple of singles are just like warmups,part of building to a max single.So progression on a max bench might go like this its straight ouuta wendlers max effort Ebook.

This lifter has a best 2-board press of 450 lbs.

225 X 5
275 X 3
315 X 2
365 x 1
405 X 1
425 X 1
455–460 X 1

Now If you hit a PR and it flys up you would go for more weight, or if you get to about 80- 90% of your max during warmups/workups and feel like shit you may just try for a max triple, or something I like to do sometimes is do singles or doubles at 90ish %,this works very well and you can accumulate some very solid quality work in this range.I also like to hit a few singles after my max set at 90+% too.Its great to reinfoce good form too.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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