Seeking advice on increasing bench press, Bridge 3.0

Training Q&A [Moderated]
1

Hi BBM Team,

I am currently running the Bridge 3.0 for the second time and loving it. I am seeing solid improvements this time around (I think the eating more is helping a ton), but I still am sluggish on my bench. I was curious if anyone had advice for bench specific work, especially when running GPP.

I have been consistent with the GPP doing trunk work, back / shoulders, and arms. For back, I am cycling between pull-ups / chin-ups and lat pulldowns every other week, running AMRAP for 6 to 7 minutes. For arms, I have been running supersets of bicep curls and skull crushers (sets of 12 for each) over 6 to 7 minutes with 30 second rests after each superset.

For reference, my personal goals are:

135 OHP
225 Bench
315 Squat
405 DL

And at week 3 of the Bridge 3.0 I am performing clean single reps of:

OHP @ 115 lbs (RPE8.5)
Bench @ 165 (RPE 8.0)
Squat @ 275 (RPE 7.5)
DL @ 335 (RPE 7)

Any and all advice would be deeply appreciated. I’d really like to hit my goals by summer and if I could get my bench up I think that I might actually make it!

Be well,

GeoDood

2

I think it looks like you’re well on your way to reaching your goals and see no reason that you need additional or different bench-specific work at this time. A form check may be in order to make sure your technique is somewhat efficient, but I don’t think it’s likely that there’s one weird trick to add 60lbs to your bench.

If your e1RM isn’t trending up week-by-week, you may need some programming adjustments, but otherwise- I wouldn’t change anything.

3

Jordan,

Thank you for the wisdom! I wasn’t so much looking for a “one weird trick.” I just wanted to make sure the GPP I am performing makes sense. I am relatively new to programming and I think I have some self-doubt about the selections I make for certain movements.

I really appreciate the help and I am excited to post pictures when I hit my goals!

Be well,

GeoDood

4

Yep, the GPP looks good to me.