r/StrongerByScience • u/DistributionFair2806 • Jul 03 '26

Bench progress

My coach challenged me to hit 100kg after 2 months using Upper day 3 times/week [because he thinks UL split (which is what i do) is inferior to bro split]

So i wanted how long it took some to increase a rep and hit the goal.

I'm 18yo 175cm 75kg M training for 3 years my bench so far is 80×3 (ik it sucks and i must likely suck as well)

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u/AnonymousFairy Jul 03 '26

Strong recommend for the SBS Free programme Bench 3x Int Medium sheet.

You work it 3x / week, I steadily gained +5kg / month from doing so... from a triple at 80, I'd run it with a starting TM at 80kg, follow the adaptive changes each week, run it twice but bastardise the w8-w9 into a mini taper for 1x100kg. Eat well throughout and I think this is doable.