Thoughts and reflection on Dan Green Benchpress

The Dan green benchpress program helped me add about 10kg to my benchpress in 12 weeks and also addressed some weaknesses in my bench which was my paused wide grip benchpress. It was depressingly weak at the start (100kg * 6 reps) and towards the end I managed to bring it up to a easy 125kg * 5 reps. I felt that this really taught me to keep tight and allow me to be stronger off the chest so I am glad I managed to bring it up. I managed to hit my target of 160kg which was a bit harder than what I expected and the pause is also too short to be considered as IPF comp ready but the 157.5kg attempt was easy. The pinky strain also affected my grip quite a fair bit and I had to switch to the alternative of heavy touch and go reps rather than doing overload work with bench daddy but was happy to say that 160kg didn't feel heavy to hold. Hopefully I would be able to remain injury free the next training cycle.

Things to change on/take note on the next cycle:

Longer pauses. Probably get someone to count for me the pause but then again this might vary from person to person so would have to rely on myself still. 

Training schedule. No other things to affect my bench sessions. Getting the bench up is my top priority.

Incline DB work. To be diligent in these as this build more mass in my chest. Would use lighter weight on this to simulate growth (bodybuilder style) instead of tossing them up like what I did for this cycle.

Direct arm work and back work. More biceps work and Kroc rows/pullups to be added on overhead days. Have been neglecting my back for a while and it's time to get it up. 

Next cycle's target for bench's 1RM: 170kg on test day.

Training milestones:

Last linear progression session to hit a 142.5kg * 6.

Last peak session to hit a 160kg * 2 double.

Week 1 weights: 122.5kg * 6 (linear progression of 2.5kg each week for 8 weeks)

Cycle to start on next week.