Hey guys,
I was just wondering if it would be advisable to add more bench volume on the Bridge, for example another variation, a floor press for day 2, so that I would have 3 bench days a week. I make very good progress on the squat/deadlift, but little to no progress on the bench. I really like how the template looks like, I feel the squat/dead volume is sufficient enought for me to make progress, but I used to bench 3-4 times a week, so I’m basically just maintaining the bench now with it. I don’t want to search for a completely new template because I really like it, and I want to milk it until my squat/dead stops. What would you do in that situation? Would you add another variation for day 2 for example? Thanks in advance
This is starting to become a very frequently asked question, so I’d suggest searching the forum here, and I’ll bump this down to the training forum in case others want to chime in.
I would do a program designed around benching 3-4 times a week (12 week Strength). What where you doing before the bridge that you were benching 3-4 times a week? Do you need a bridge between novice and intermediate programming? Would you be happier and more motivated to train benching more than two times a week? These are the questions you have to answer.
All due respect I am also interested in OP’s question but you just answered his question with more answer rather than a reply.
I mean, I answered it in the first sentence. If you want to bench 3-4 times a week why do a program designed around benching twice a week? Does he even need the bridge? Would he be happier benching 3-4 times a week? If the answers are no and yes then I think he has his answer.
I tend to agree with Bear. If you want a program with benching 3 or 4 times a week, do a program that has benching in it 3 or 4 times a week.
My $0.02 experience is that The Bridge (currently in week 7) has more benching volume than the SSLP and so I have gained in terms of volume, in muscle mass (the mirror) and my actual bench e1RM number. Could I run The Bridge again? Yes. Is it prudent if I want to bench more? Maybe.
The Bridge is a bridge (seewhatIdidthere?) to the next program. It was designed to introduce us to BBM training. I gather that 12 Week Strength (either 3 day or 4 day version) is the main embodiment of the BBM training methodology. It seems that all BBM programs lead to utlimately using the 12 Week Strength (4 day version). This is obviously not considering the the group or the one-on-one programming.
Doing the bridge and bridge2.0 and turned them into bench 3 times/week. Still not enough volume tho I guess.
OP: If you think you think adding a bench variation will help, then do that.
the bridge is designed as a bridge between starting strength novice lp (SSNLP) and intermediate programming. If you didn’t do SSNLP on one or all your lifts then The Bridge isn’t optimal for you and you’ll have to make modifications.
Unfortunately you didn’t share anything about your pre bridge volume and we’re not mind readers so that’s the best you’ll get other than DTFP
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in the bridge 1, i removed all comp presses and swapped to TnG benches.
but thats all.
Then you didn’t really increase volume, you increased specificity. Comp press is a perfectly legitimate bench assistance and probably more effective than tng for people who don’t have issues at the bottom of the lift.
To the op: if your old upper body programming worked do that. If it didn’t you’ll need to provide a lot more info about your training history.
For me the press has 0.000 carry over to my bench.
But yeah, I guess in general you’re right - i made it more specific to the bench: overall pressing volume is the same.
Thanks for the answers guys. 2years ago I’ve run Candito’s linear programs, a year ago I participated in Mike Tuscherer’s 2017 Project Momentum. I’ve made rapid gains, but in October I got injured at a national meet, squatted 190kg’s, benched 130kg’s, deadlifted 210kg’s, bw of 87kg’s. By running project momentum 3 times with slight modifications I increased my total from 440kg’s to 525kg’s in a couple of months. I didn’t know about BBM back then, so after my injury in October I got really scared and basically just half assed my lower body training, being afraid of tweaking my back all over again, but I trained upper body more frequently. About two months ago I found BBM, got motivated to train powerlifting style again, found the bridge, and in the past couple of weeks I’ve been making good gains on the lower body lifts, approaching my old 5rep maxes, and the rpe style and lower body frequency is similar to the project momentum of Mike T., so no wonders I’m making good squat/deadlift gains coming back after not training seriously for a few months. But I’ve found that addig a little extra benching, (floor press in the first 4 weeks, touchngo in the last 4 weeks on Day 2, and a Press variation on Day 1), could help, because it does not interfere with lower body recovery, and it only takes approx. 10more minutes. And the lower body volume I assume is sufficient enough to get back to my old 5rep maxes. Back then on project momentum my 5rep maxes were somewhere around: squat 155-160x5, deadlift 170-175x5, bench 115x5. Now on 4th week of the bridge, I squatted 135x5 for 4 sets, bench is the same, and the pulls are coming along as well. So I figured I’d hear your opinions as well, thats why I asked 
Thanks for the replies anyways, hope it’s useful for others as well;)
I added a Sunday bench workout to The Bridge: 4@6, 4@7, 4@8x3-5.
I also replaced the Wednesday press session with touch and go bench. I did not change the volume and intensity prescriptions. I’ve been pressing regularly since 2011, so I’ve paid my dues. Right now I want to focus on improving my bench press.