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Bench Press
#84

Bench Press

Yeah, he had a singles program. There's lots of different programs of his around the internet (a google search will bring some up). I just took his rep scheme for singles and triples and used it on Squats, Deads, and Bench, with some high volume rowing thrown in.

It was enough volume for me at the time, but I was only training for some basic strength for my sport. I made good, but slow, gains, and also managed to keep my bodyweight down for my sport. If it's not enough volume for you, then you can just add a pump section at the end (some of his earlier programs were divided into power and pump sections, similar concept to the boring but big variation of 531).

It definitely works though, only drawback is that it's boring.
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