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Tried programming my bench like this for the first time 12 weeks ago and thought I would give an update. I weight 165lb and my bench went from 300x1 (at RPE 9.5) to 330x1 in 12 weeks, which is my biggest jump from a 12 weeks training cycle in years. I went from benching 3x a week to 4x a week with a lot more volume each day. The biggest weight I touched in 12 weeks was 270x1. I think the addition of volume if the biggest factor here. I also think that keeping 1 reps set once a week helps to stay acustomed to 1 reps. I am definitely going to continue benching this way for a while and looking foward to the next training cycle!
Edit: Big W! +50 lbs Increase to my bench after 3 months of doing the variations and rep ranges. I had to change the weight loading based on how much I can recover day to day, but still a good program. Thanks. I usually gain 10lbs in bench per year with 5/3/1 but i increased my bench by 10lbs with this program in a month doing the variations and frequency. I don't know the specific percentages but I go with a weight that doesn't give muscle pain.
Hey Matt, I had another question: you said you progress using Hepburn for the backdown sets each week, when you increase that weight would you also increase the weight of your projected 1RM? I guess I’m just confused when you are progressing those rpe 8ish singles each week, and how you’re gauging your overall gains with the training this submaximal? Thanks, super interesting video man!
i thought this grease the groove high frequency method only works in my pull ups, but i see it also works very well with the bench. i'll try it someday :D thank u matt
Hey Matt, quick question. You said that you use 82% -2% per rep, so if you were doing a triple, you'd be using 76% of your TM. In your video you've got it saying "comp squat 3x2-4@240kg. Do you use the 240kg for the 2 reps, 3 reps, and 4 reps, or do you drop the weight for the increased rep count each week? Also,you mentioned that your singles are roughly 90%, but in another comment you say that your main work is done with 82-2% for each rep based off a TM. Are the singles just 90% of your true 1rm?
Okay, so I've tried this program, from July 18 to September 17, so pretty much 2 months, without missing a single workout. I started lifting in February too, so maybe I still got some newbie gains in the bag. My bodyweight was 82kg at start and 82kg at end, 1RM for SBD was 125, 75, 130kg. At the end of the program, it was 140, 82.5, 150kg. Kind of strange that bench didnt go up as much as my squat and deadlift, considering I was benching 6 days a week, but maybe my technique is just not as good as it could be there. It also felt like the 82% - 2% times reps was way too easy for bench, as it felt like more like rpe 3-4 effort for the first month, so I started to increase it by 2,5kg instead of 1,25kg. Still, Im pretty happy with overall results, and I'll try running the program for another 2 months, but with a bit higher loads on the bench, and see if it works more optimally.
because you don't have enough upper body muscle likely, you should build muscle first then do a program like this imo for max bench gains, although it seems to work well for the other lifts regardless.
Bro I still don't get the program can you tell me what to do for heavy deadlift according to his program. Can break it down for me in simple notes please
@@clusterwound4818 Sure, first you need to know 1 rep max for deadlift. Lets say its 100kg so its easier to count. 1X1 AT 90% so you go 100kg 1rep max times 0,9 = 90kg First week 3x2 at 82-2% for reps is 80% so: 100kg x 0,8 = 80kg for 2 reps Next week 82-2-2% since 1 more rep so 100kg x 0,78 = 78kg for 3 reps Paused/deficit i just remove 5kg so if you did 78kg for 3 reps normal, you do 73kg for 3 paused. Basically 1 rep max x (0,82-n x 2) where n is rep range and) If you do 5 reps its 0,82 - 5x2 = 0,72 x your 1rep max Hope that explains it
Matt, please reply! What do you do on your warm ups for your Day 1 Squats? I really want to try this program and I’m sure you don’t just jump right into a 1x1 635 lbs lift
anyone know how this program works for adding weight? I am clueless and been adding 2.5kg after each cycle (3 weeks) to ALL my lifts that was mentioned in this program. Its gotten to the point where my 2ndary vs competition exercise weight no longer differ by much and I think I am doing this wrong because I can no longer finish my reps and my CNS is fried XD. Ive manage break my PRs long ago without knowing how to properly add weights but now the fatigue is starting to get to me.
Havent tried this yet but only logical explanation I see is you have to recalibrate all the sets after a few months or so based on your new PRs or estimated PRs. Like if your PR is 100kg and you do lifts at 60% effort its 60kg but after adding 2,5s for a while it becomes 120kg PR and 80kg at previous 60%, which is no longer 60% effort, its now 66%.
I just finished the first week of this program and i gotta say its a bit difficult at first, and i modified the percentage to rpe so i can gauge my lifts so far its a promising start of the cycle.
@@jethronilescynricdeleon9629 about to try this too. By the way, how long does the average day last you in the gym with this program, and which days take the longest? Gotta plan out the schedule 😀
Would you mind sharing us what are those percentages of your 1RM on your schedule? I would like to give this workout a try but I am not sure how much I should be pushing since these numbers are based on your 1RM %.
Ok I’m gonna do this from now until the end of summer break. I will let you know how it goes. 😎🙌 Except for deadlift portion because I don’t have enough wieghts and I want to include running
Running on top of weight training 6 days a week can seriously wear you down if you don't keep one of those activities at a pretty low intensity. Running a lot of mileage or too fast will impede recovery from squatting and deadlifting. If I wanted to do cardio I'd honestly cycle, swim or xc ski instead.
For main work I usually start off with a formula of 82%-2% for every rep based on a training max (number could hit any day). For close variations/secondary movements RPE4-5 (or same formula with an additional 2% off if I know the max). Accessories and stuff is pretty low RPE, if being completely honest about 10 reps in the tank if going all out
He said he takes his singles at 90%. You can just divide the number for his single by .9 to determine his approximate max. You can then use that value to determine most of the other percentages.
So what is the RPE for this program? I understand the sets are not until failure and sub maximal like Matt stated, but what is every lift that’s not a single RPE 7? The single at RPE 8-9? Lol I just want a rough guideline
@@JoShsFITNESSnFUN yes, as he said in his other vids and on my experience, the volume makes up for it. plus the increase of weight every month will make lifts feel like RPE 7.
I just don’t understand how your adding 2.5 kilos every 3 weeks if it’s based off your rpe for the working sets. Like what if your rpe is to high for what you added. And this can’t just go on indefinitely.
Since the initial rpe/% are on the lower side it's easy to add 2.5 kgs for 12-16 consecutive weeks. After that test your 1 RM and reapeat with the new base percentage.
I was looking at his initial 3 days of bench, super surprised that someone this level only benches 3 days a week... and then I saw the other 3 days LOL Also it’s extremely jarring to hear how Canadian he sounds after only seeing him on the gram 🤯
Finally a program that is actually genuinely designed for advanced to elite level athletes, with all the secret sauce revealed. 531, 5x5 and some other bullshit programs don't work after 1 year lifting, yet still being promoted as decent. I'm glad you shared with us what makes this successful, loads of volume, sound intensity and plenty accessory work. A bit like the eastern block style of training but powerlifting specific, love it.
can you imagine how much he could lift if he used creatine and a gallon of milk a day? since he says he's natural using that much milk and creatine he could destroy Ray Williams in a meet .......and using gear the hw could bench press what Eddie hall deadlifted in competition
@Dragon boy 999 pretty sure he said, and im quoting him here: "So heres the genreal format its 6 days a week 1 day of, my frequency is 3 times on squat, 3 times on deadlift and 6 times on bench" 1:10 timestamp here. Im pretty sure i payed attention
@Dragon boy 999 ok here at 7:30 he explains what he does. He says that he does benching at low rpe high frequency etc. That makes sense, but he also says TONS OF VOLUME AND HYPERTHROPHY. So my question is STILL how does he recovery when doing TONS OF VOLUME AND HYPERTHROPHY. So instead of you typing in “rewatch the video” then maybe put a timestamp in your comment about were he says it, would love to know how he recovers, because i cant make any sense of it. Apparently you must know were he says it right. Thank you
@Dragon boy 999 yeah i understood that part, didnt you read what i also said he said. He USES TONS OF VOLUME AND HYPERTHROPHY TRAINING aswell. Why dont you understand??????
@@thekingofsheesssh Bench is the easiest of the three lifts to recover from. If you properly structure your programming so it's RPE capped, it's very possible to bench 6 days in a row, especially if he's running a lot of lower load variations.
@@brycekalusa1717 yes all that makes sense i get that. But he said after that he does a ton of volume and hypertrophy work. Im just wondering how he recovers from THAT. The benching i understand😁
Spoiler: he runs Smolov but for smith machine quarter squats. You're welcome.
Shhhh
What ab deadlift
@@determinq1239 it's clinically proven that smith machine quarter squats build the deadlift twice as quickly as actual deadlifts do
@@99999george damn looks like ima start I’ve been desdlifting for like 3 months and just hit 315. should I do quarter squats on smith machine?
@@determinq1239 yep. I would definitely recommend them. I've been deadlifting for 3 months and can deadlift 730
I really liked this breakdown and hearing your rationale for exercise selection.
This guy takes slow and steady to a whole new level of PR
Great video and great break down. Thanks for sharing this.
This video is extremely valuable. Thank you Matt
Tried programming my bench like this for the first time 12 weeks ago and thought I would give an update. I weight 165lb and my bench went from 300x1 (at RPE 9.5) to 330x1 in 12 weeks, which is my biggest jump from a 12 weeks training cycle in years. I went from benching 3x a week to 4x a week with a lot more volume each day. The biggest weight I touched in 12 weeks was 270x1. I think the addition of volume if the biggest factor here. I also think that keeping 1 reps set once a week helps to stay acustomed to 1 reps. I am definitely going to continue benching this way for a while and looking foward to the next training cycle!
@@TheJackOfAllTrades777 I'm 5'7
Did you gain any weight during the 12 weeks or did you maintain your weight?
@@pehelagarto3095 I did not gain any weight
@@Jeremie4159X thanks
wow 30 lbs in 12 weeks : O. did u run and program again and did it work (once more lol) : O?
I didn’t have to know you’re Canadian to know you’re Canadian
Edit: Big W! +50 lbs Increase to my bench after 3 months of doing the variations and rep ranges. I had to change the weight loading based on how much I can recover day to day, but still a good program. Thanks.
I usually gain 10lbs in bench per year with 5/3/1 but i increased my bench by 10lbs with this program in a month doing the variations and frequency.
I don't know the specific percentages but I go with a weight that doesn't give muscle pain.
How did you know what weight to start at?
@@ethanmehta I didn't, I just use RPE and lift a weight that I can manage for the whole month.
Hey Matt, I had another question: you said you progress using Hepburn for the backdown sets each week, when you increase that weight would you also increase the weight of your projected 1RM? I guess I’m just confused when you are progressing those rpe 8ish singles each week, and how you’re gauging your overall gains with the training this submaximal? Thanks, super interesting video man!
i thought this grease the groove high frequency method only works in my pull ups, but i see it also works very well with the bench. i'll try it someday :D thank u matt
Hey Matt, quick question. You said that you use 82% -2% per rep, so if you were doing a triple, you'd be using 76% of your TM. In your video you've got it saying "comp squat 3x2-4@240kg. Do you use the 240kg for the 2 reps, 3 reps, and 4 reps, or do you drop the weight for the increased rep count each week?
Also,you mentioned that your singles are roughly 90%, but in another comment you say that your main work is done with 82-2% for each rep based off a TM.
Are the singles just 90% of your true 1rm?
Okay, so I've tried this program, from July 18 to September 17, so pretty much 2 months, without missing a single workout. I started lifting in February too, so maybe I still got some newbie gains in the bag. My bodyweight was 82kg at start and 82kg at end, 1RM for SBD was 125, 75, 130kg. At the end of the program, it was 140, 82.5, 150kg. Kind of strange that bench didnt go up as much as my squat and deadlift, considering I was benching 6 days a week, but maybe my technique is just not as good as it could be there. It also felt like the 82% - 2% times reps was way too easy for bench, as it felt like more like rpe 3-4 effort for the first month, so I started to increase it by 2,5kg instead of 1,25kg. Still, Im pretty happy with overall results, and I'll try running the program for another 2 months, but with a bit higher loads on the bench, and see if it works more optimally.
still tho, a 7.5kg jump in bench strength in just 2 months is pretty sick
because you don't have enough upper body muscle likely, you should build muscle first then do a program like this imo for max bench gains, although it seems to work well for the other lifts regardless.
Bro I still don't get the program can you tell me what to do for heavy deadlift according to his program. Can break it down for me in simple notes please
@@clusterwound4818
Sure, first you need to know 1 rep max for deadlift. Lets say its 100kg so its easier to count.
1X1 AT 90% so you go 100kg 1rep max times 0,9 = 90kg
First week 3x2 at
82-2% for reps is 80% so:
100kg x 0,8 = 80kg for 2 reps
Next week 82-2-2% since 1 more rep so
100kg x 0,78 = 78kg for 3 reps
Paused/deficit i just remove 5kg so if you did 78kg for 3 reps normal, you do 73kg for 3 paused.
Basically 1 rep max x (0,82-n x 2) where n is rep range and)
If you do 5 reps its 0,82 - 5x2 = 0,72 x your 1rep max
Hope that explains it
At what rpe do you do the accessory isolation exercises?
Do you squat/deadlift etc then bench etc first or other way around?
Matt, please reply! What do you do on your warm ups for your Day 1 Squats? I really want to try this program and I’m sure you don’t just jump right into a 1x1 635 lbs lift
I fuckin knew it bro...man does curls thts the secret 😤😤
Some say that Matt has been pause squatting as soon as he came out the womb
Do you squat on day 1, dead on day 2, squat on day 3 etc? Do you not do any upper back work?
Matt, how should I recover if I get so much loads?
3rd, damn slow today
Safety 3rd
How long do you pause your spoto s for?
Can you share how adding 2.5kg works on your 4th week reset? Adding 2.5kg on a 70%1RM is not the same as adding 2.5kg on a 60% 1RM
How did it go
What are your percentages
anyone know how this program works for adding weight? I am clueless and been adding 2.5kg after each cycle (3 weeks) to ALL my lifts that was mentioned in this program. Its gotten to the point where my 2ndary vs competition exercise weight no longer differ by much and I think I am doing this wrong because I can no longer finish my reps and my CNS is fried XD. Ive manage break my PRs long ago without knowing how to properly add weights but now the fatigue is starting to get to me.
Havent tried this yet but only logical explanation I see is you have to recalibrate all the sets after a few months or so based on your new PRs or estimated PRs. Like if your PR is 100kg and you do lifts at 60% effort its 60kg but after adding 2,5s for a while it becomes 120kg PR and 80kg at previous 60%, which is no longer 60% effort, its now 66%.
Do you do any leg curls or extra work for quads?
No
Sorry if I missed this but what’s your deload schedule then? Every time you run the block (so every 3 weeks?) or would you run it twice then deload?
Just as needed, running it on a set period over a long time will just never be accurate in terms of happening when it’s actually needed
@@mattvena226 When you deload, do you essentially restart progression from that point or do you just have the weights be lower for that one week?
thanks for sharing this
Holy shit that's a lot of work
So you use hepburn fir bench too
thanks
im about to try out this program looking forward to it
I just finished the first week of this program and i gotta say its a bit difficult at first, and i modified the percentage to rpe so i can gauge my lifts so far its a promising start of the cycle.
@@jethronilescynricdeleon9629 about to try this too. By the way, how long does the average day last you in the gym with this program, and which days take the longest? Gotta plan out the schedule 😀
so how it went?
Would you mind sharing us what are those percentages of your 1RM on your schedule? I would like to give this workout a try but I am not sure how much I should be pushing since these numbers are based on your 1RM %.
He doesn’t base his training on 1RMs he focuses on RPE
@@unky5724 he does percentages as well. Most of his compound lifts he says are performed around 70-75%
@@yeetfeet1878 70-75% for only 2-4 reps per set? Wow. That would leave him around 8-10 reps away from failure.
@@neilpollack3514 *80%
75% is 6 reps
So how many CCs a week? any orals? what's your cycle bro?
Ok I’m gonna do this from now until the end of summer break. I will let you know how it goes. 😎🙌
Except for deadlift portion because I don’t have enough wieghts and I want to include running
Make sure you do some exercise for your posterior chain because if you become too quad dominant you can get injured
@@jabari8950 noted
So, how it went?
Running on top of weight training 6 days a week can seriously wear you down if you don't keep one of those activities at a pretty low intensity. Running a lot of mileage or too fast will impede recovery from squatting and deadlifting. If I wanted to do cardio I'd honestly cycle, swim or xc ski instead.
How do you know what weight to start at?
I want to try this program but don't know what weight to start at, can anyone give advice?
Same if you found out please tell me too
What are the RPE or percentage on those lifts
For main work I usually start off with a formula of 82%-2% for every rep based on a training max (number could hit any day). For close variations/secondary movements RPE4-5 (or same formula with an additional 2% off if I know the max). Accessories and stuff is pretty low RPE, if being completely honest about 10 reps in the tank if going all out
@@mattvena226 what does 82%-2% for every rep mean?? And whats ur current max atm squat, bench and deadlift or approx
So for a set of 4, I’d do 82-(2x4)=74%. And using 307.5 for training max
@@mattvena226 ohh gotcha thx
@@mattvena226 im guessing ur top set is based on rpe 8ish?
Bobby playsssss
what are your maxes you are basing your program off of?
He said he takes his singles at 90%. You can just divide the number for his single by .9 to determine his approximate max. You can then use that value to determine most of the other percentages.
litttt
So what is the RPE for this program? I understand the sets are not until failure and sub maximal like Matt stated, but what is every lift that’s not a single RPE 7?
The single at RPE 8-9?
Lol I just want a rough guideline
He recommends RPE 2-4 for the sake of recovery while adding 5 pounds per month.
RPE 7 for singles and treat it as you RPE 7 PR.
@@Drweird-ul1wz preciate the response… RPE 2-4 lol? Never heard of programs having less than a 5 RPE
@@JoShsFITNESSnFUN yes, as he said in his other vids and on my experience, the volume makes up for it.
plus the increase of weight every month will make lifts feel like RPE 7.
Yeah yeah programming whatever but don’t forget taxation is theft 😤😤😤
can you do a q and a??
I just don’t understand how your adding 2.5 kilos every 3 weeks if it’s based off your rpe for the working sets. Like what if your rpe is to high for what you added. And this can’t just go on indefinitely.
Since the initial rpe/% are on the lower side it's easy to add 2.5 kgs for 12-16 consecutive weeks. After that test your 1 RM and reapeat with the new base percentage.
What a Beauty
I think it's easier to have a PhD on Dynamical Systems than understand his program lol
This programming is useless stop lying all your power comes from that 'stache
Facts
why did he delete the drive link
I think the drive link was part of his other video. There he showed a bit a different program.
I was looking at his initial 3 days of bench, super surprised that someone this level only benches 3 days a week... and then I saw the other 3 days LOL
Also it’s extremely jarring to hear how Canadian he sounds after only seeing him on the gram 🤯
How often do u deload ? & how do u know when to ad 2.5 kilos
Deload as needed fatigue wise, I think doing them at set intervals doesn’t work very well. I add 2.5 after each 3 week cycle
@@mattvena226 thanks what percent of your 1 rep max do u use each day for each lift?
Nice mustache
It’s called the clitolator
So it’s BASICALLY westside
???????
Finally a program that is actually genuinely designed for advanced to elite level athletes, with all the secret sauce revealed. 531, 5x5 and some other bullshit programs don't work after 1 year lifting, yet still being promoted as decent. I'm glad you shared with us what makes this successful, loads of volume, sound intensity and plenty accessory work. A bit like the eastern block style of training but powerlifting specific, love it.
*Jesus Christ loves you and cares for you have a good day everyone*
can you imagine how much he could lift if he used creatine and a gallon of milk a day? since he says he's natural using that much milk and creatine he could destroy Ray Williams in a meet .......and using gear the hw could bench press what Eddie hall deadlifted in competition
when did he say he’s natural
Beans
Stop showing up on my UA-cam recommendations
Unsubscribe and block, thats how I make sure he doesn't show up in my feed
@@Ataraxia_Atom im not subscribed and i dont actually care it was a joke haha but thank you
@@anthonyhall4170 my bad I should have put an lol cuz I was joking also. Dont block matt his shit is funny
@@anthonyhall4170 Jokes are supposed to be funny
why are you doing so little accessory work train more like a bodybuilder and you will be still strong and be a lot bigger
ure no fooling anyone just because you don't look that big..... tell people the truth ....this is the truth: DRUG TESTED DOESNT MEAN DRUG FREE!!!!!
if your natty and workout 6 days a week i will be fcked up and also those 1 rep maxes cmon man
If he is natty or not does not matter, he lifts waay more than the average people like you bruh, cut the bull
@@ivailobumbovski4286 he doesnt do 1rm's he said he does singles at 90% to practice form on higher weight. He also said he trains with a low intensity
Did he say: “I bench 6 times.” How do u recover?
@Dragon boy 999 pretty sure he said, and im quoting him here: "So heres the genreal format its 6 days a week 1 day of, my frequency is 3 times on squat, 3 times on deadlift and 6 times on bench" 1:10 timestamp here. Im pretty sure i payed attention
@Dragon boy 999 ok here at 7:30 he explains what he does. He says that he does benching at low rpe high frequency etc. That makes sense, but he also says TONS OF VOLUME AND HYPERTHROPHY. So my question is STILL how does he recovery when doing TONS OF VOLUME AND HYPERTHROPHY. So instead of you typing in “rewatch the video” then maybe put a timestamp in your comment about were he says it, would love to know how he recovers, because i cant make any sense of it. Apparently you must know were he says it right. Thank you
@Dragon boy 999 yeah i understood that part, didnt you read what i also said he said. He USES TONS OF VOLUME AND HYPERTHROPHY TRAINING aswell. Why dont you understand??????
@@thekingofsheesssh Bench is the easiest of the three lifts to recover from. If you properly structure your programming so it's RPE capped, it's very possible to bench 6 days in a row, especially if he's running a lot of lower load variations.
@@brycekalusa1717 yes all that makes sense i get that. But he said after that he does a ton of volume and hypertrophy work. Im just wondering how he recovers from THAT. The benching i understand😁