Week 1: 8 sets 3x60%, 6x65%
Week 2: 8 sets 3x65%, 7x65%
Week 3: 6 sets 3x70%, 8x65%
Week 4: 8 sets 3x67.5%, 3x65% paused
Week 5: 6 sets 3x72.5%, 4x65% paused
Week 6: 6 sets 3x77.5%, 6x70%
Week 7: 6 sets 3x75%, 7x70%
Week 8: 3 sets 3x80%, 8x70%
Week 9: 3 sets 3x85%, 3x70% paused
Week 10: 3 sets 3x90%, 4x70% paused
Week 11: 3 sets 3x95%
Week 12: Off
Week 13: 2-3 sets 3x100% or new 1RM
After that for assistance i do DB bench and high rep incline BB then rear delt work. On second day i'll do 2 weeks of push press then one week of speed bench.


Start at 50% of your one rep raw max and you will do 8 sets of triples at this weight, and each week you will go up 5%, or the next week you would go 55% of your one rep max. Then when you get to 70% you will lower your sets to 6 sets of triples, then at 80% you will only do three sets of triples. The week you do 90% for 3 sets of triples, you will take off 95% week and rest for your 100% day, you may do 2 sets of three reps or only on set of 3 reps on your 100% day, either way you will have a new Raw max for sure. And you will still do speed work on your light day, and as assistance work you can do some board presses with close grip, and rack lockouts also.