Workout Summary
- Main GoalIncrease Strength
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration17 weeks
- Days Per Week3
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Workout PDF Download Workout
Workout Description
This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. I do not recommend running this if your current max is below 185 pounds.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Bench Press Sets
For the bench press, start with a weight that is 65% of your one rep max. If you are unsure of your current max, use the bench press calculator to help you guestimate.
Start with a weight that is 65% of your one rep max.
During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be.
Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. (Still adding another 5 pounds to the bar)
You continue this pattern of adding a weekly 5 pounds, and dropping sets until you can perform only one set of 3 reps. At this point, you re-calculate your one rep max using the bench press calculator, and start all over again using 65% of your one rep max.
It is not necessary to train sets to failure. With that said, training to failure might happen occasionally. Stop each set when you feel like your form is slipping, or you feel like you might fail on the next rep.
10 Sets x 3 Reps Example
For this example, we will use a lifter with a 200 pound bench press max. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example.
- Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3
Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets.
- Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3
- Week Three - 145 pounds x 3/3/3/3/3/3/3/3/2/1
- Week Four - 150 pounds x 3/3/3/3/3/3/3/2
Week two was another successful effort, as out lifter was able to complete all 10 sets. On the other hand, week three was a struggle. Our lifter failed to complete 3 reps on the last 2 sets, so those sets were dropped during week four. During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five.
- Week Five - 155 pounds x 3/3/3/3/3/3/3
- Week Six - 160 pounds x 3/3/3/3/3/3/3
- Week Seven - 165 pounds x 3/3/3/3/3/3/3
- Week Eight - 170 pounds x 3/3/3/3/3/3/1
- Week Nine - 175 pounds x 3/3/3/3/3/3
- Week Ten - 180 pounds x 3/3/3/3/3/3/2
- Week Eleven - 185 pounds x 3/3/3/3/1
- Week Twelve - 190 pounds x 3/3/3/3
- Week Thirteen - 195 pounds x 3/3/3/2
- Week Fourteen - 200 pounds x 3/3/3
- Week Fifteen - 205 pounds x 3/3/1
- Week Sixteen - 210 pounds x 3/2
- Week Seventeen - 215 pounds x 3
Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. This is a 35 pound increase in 4 months.
10x3 Sets Summary
So, in conclusion. For the 10 x 3 sets you:
- Add 5 pounds every week.
- Drop a set when you fail to reach 3 reps.
- Stop the cycle when you down to one triple, or fewer reps.
Training Split
- Monday - Bench Press day with 10x3 sets.
- Wednesday - Misc. strength training work.
- Friday - Bench Press moderate day.
| Monday | ||
|---|---|---|
| 10x3 Bench Press Day | ||
| Exercise | Sets | Reps |
| Bench Press - 10 sets x 3 reps work | Varies | Varies |
| Bench Press Shrug | 3 | 5 |
| Barbell Row | 3 | 5-10 |
| Seated Arnold Press | 3 | 8-12 |
| EZ Bar Skullcrusher | 3 | 8-12 |
| Dumbbell Curl | 3 | 10 |
| Wednesday | ||
|---|---|---|
| Strength Day | ||
| Exercise | Sets | Reps |
| Deadlift - Ramped | 3 | 5 |
| Squat | 3 | 6-12 |
| Pull Up or Rack Chins | 3 | AMAP |
| Seated Calf Raise | 3 | 12-20 |
| Leg Curl | 3 | 10-15 |
| Power Shrug | 3 | 5-10 |
| Friday | ||
|---|---|---|
| Bench Press Moderate Day | ||
| Exercise | Sets | Reps |
| Military Press Variation - Standing or Seated | 3 | 6-12 |
| Close Grip Bench Press | 5 | 3 |
| Dumbbell Row | 3 | 8-12 |
| Dumbbell Bench Press | 3 | 8-12 |
| Face Pull | 3 | 10 |
| Hammer Curl | 3 | 10 |
Training Notes
Bench Press Shrug - Do not perform this exercise without spotters. Load the bar with 110% of your one rep bench press max. Unrack the bar and hold at arm's length. Now, instead of lowering the bar, and then pressing the weight, you're going to be doing shrugs. Shrug your shoulders upwards, and then back down, keeping your arms locked. Make sure you are utilizing your lats to drive your shoulders and the bar upwards.
It may take several weeks to get used to performing this exercise properly. Start with a moderate weight and work your way up as you feel comfortable.
Close Grip Bench Press - Start with 70% of your one rep bench press max. On the fifth set, instead of doing only 3 reps, try to get as many as possible, stopping shy of failure. If you are able to perform 5 or more reps, add weight to this lift the following week.
Deadlifts - You will perform 3 total sets, with your last set being the heaviest. When starting your last set should be something you can easily hit 5 reps with. On that last set, perform as many reps as possible, stopping a set when your form deteriorates or you feel like you may fail on the next rep. If you are able to perform more than 5 reps on the final set, add weight the next time you deadlift.
- Set 1 - 60% of your final set weight x 5 reps.
- Set 2 - 80% of your final set weight x 5 reps.
- Set 3 - Final set - perform for max safe reps.
Pull Ups - AMAP stands for as many reps as possible. If you are unable to perform pull ups, use rack chins or lat pull downs.
Power Shrugs - These are explosive shrugs. Do not baby or mind muscle the weight up.
Assistance Exercises - Perform 3 sets using the same weight. When you are able to reach the high end of the rep range (or more) with your first set, add weight the next time you perform this exercise.
Diet and Supplementation Suggestions
This bench press program should NOT be performed while cutting/trying to lose fat. To maximize gains, you should also maximize your time at the dinner table. This is an aggressive problem that should be accompanied by plenty of food and rest. My minimum suggestions are:
- Calories - 3500 per day, or more if you are underweight.
- Protein - 200 grams per day.
- Fats - At least 25-30% of your daily calorie intake.
If you have a hard time eating this many calories, a little bit of the following foods will go a long way:
- Whole milk
- Butter
- Olive oil
- Cheese
- Cream cheese
- Sour cream
- Almonds and nuts
- Peanut butter
- Avocados
- Bananas
Supplements
To maximize recovery and performance, the following supplement choices may be beneficial:
- Fish oil
- Multivitamin
- Intra-workout BCAA product like Hydramino
- Whey protein, such as IsoFuel
10x3 Bench Press Program FAQ
I can't eat 3500 calories per day. Will I still get the same results?
Maybe, maybe not. My best strength gains have always come during times of aggressive eating. This program is designed to help you increase your bench press. For optimal results, eat more food.
Can I run this program two, three or more times in a row?
Sure, I don't see why not. If you are getting the results you want, and your body feels good, then keep using this program. It might not hurt to take a complete week off from bench pressing after every cycle.
Can I mess around with strength day, changing exercises?
Yes. Monday and Wednesday are your bread and butter days. I do recommend training legs, as leg drive is an important part of benching.
Any other tips?
Improve your form. Most intermediate lifters can squeeze out another 5-10% just by working on their bench press form.
Can I do cardio when running this program?
Certainly. Just make sure you feel 100% when you hit the gym to lift.
Can I add in more arm work?
No, don't add in any more arm work. Trust the program.
Can I add in abs work?
Yes, on any day AFTER your lifting sessions are done.
What results can I expect?
The bench press can be a very stubborn mover for many lifters. The more you bench press, the less you can expect out of a program like this in the short term. A 20-30 pound increase in 4 months would be a solid bump. I would hope that you add at least 15 pounds to your bench press each time you run this program.
For those of you that have a very hard time adding weight on bench, a 10 pound gain might be good progress. On the other hand, some of you may be able to use this program and run your bench press from 185 to over 300 in a year's time.
Please take time to let me know your results, and if I can help in any way.
241 Comments
Is it necessary to go all the way down to 65% of 1RM when starting this program? My current 1RM is 120Kg so week 1 would be 10x3 at 78 Kg. However, I recently tried this at 90kg just to see if I could do it and completed 10x3 without issue. The last couple of sets felt a bit slow but it was OK.
So, could I just start there or is there additional benefit to a couple of lighter weeks beforehand?
Hey Mike, if you have experience training, then you could start with higher percentages. Beginners and those with less experience may want to stick to lower percentages so they can master form and improve confidence.
Y’all got me fired up about it again.
Scratched the incline thing and giving the flat bench another go with 265.
On set 6 now.
Hello, my goal is 225lbs @ 6 reps. Any suggestions on a program going forward? I lifted 225lbs @ 4 reps today (5/1/25). I previously lifted 225lbs @ 5 reps in March 2025. I am currently following the Bench Press 10x3 Workout Program. I am 6'2', 206 lbs, 60 years old. Thanks. I lift 3 days/week.
This is actually the usual go-to, Steve. So, you are at the right place. However, we have a new one coming soon to M&S, and I am pumped for it. Stay tuned!
I’ve done the 10x3 several times. Hitn it on incline now.
Ready to see the new one.
I'm working a bit on diminishing returns. I started at 135 lbs, and I'm up to 155 lbs., as of today. Still doing 3 x 10. I still have not had to drop any. I'm 77 years old, so chasing a heavier weight can be a bit more challenging. I'm either gaining muscle faster than expected, or I underestimated my 1-RM. Only the future will tell. I did gain 7 lbs. of muscle last year, and hoping for more this year. Last year, my BP work was very limited. I lift 2 days a week. I have a rower and row for an hour twice a week.
This post inspired me, and I thank you for sharing it. It is awesome that you're finding a way to chase progress and focusing on your health. Check back in when you made more progress or if you have questions along the way. We are here to help!
My last work out on Bench. 1 x 45, 1 x 125, 6 x 185, 6 x 165, 6 x 155, 6 x 145, 6 x 125. This seems to be working as I gain strength.
I've now lifted 195 lb on my BP. Still working my way to 225 lb BP. Rowing an hour 3 days a week now. I stopped the 10 x 3, focusing on a different routine.
You will get there. I have no doubt. Good luck on the new routine. We have a new bench program coming here to M&S soon. Stay tuned!
New to the site and your post is the first thing I've seen. You don't realize how much of an inspiration you are. Keep going and Good luck
Still loving this program. Went through with sets of 3. Went through same concept with sets of 4. Starting it today doing sets of 5.
Great program. Give it a try.
Week 8
Warmup:
Row machine/abs
185 - 10
225 - 2
255 - 2
285 - 1
305 - 3, 3x2
Light weight squat or shrugs for active rest
A bit disappointed I was only able to get one set of 3. Next week I will probably try one set of 3 with 315 then start over. I really enjoyed doing this program but don't feel like I gained a ton. Not blaming the program at all as it was nice knowing what the Monday plan was for 8 weeks in a row. I really think with my age (54), weight (208 now) and my diet (not real clean eating) I'm somewhat plateaued until I change my eating habits. Again, love the program and feel like I got excellent bench work each week regardless of the gains. No doubt someone younger or newer to weight training could make some major gains using this program. It's going to be interesting to see how it goes the second time through.
So I’m in the gym now for week 9. Normal warmup plus:
185 - 10
225 - 2
255 - 2
275 - 1
295 - 1
Then I attempted 315 for 3 but only got it 2 reps.
I’m going to try a few more sets of 2 and call it done.
Probably start over next week.
Hi Steve, I'm 57. this is the 3rd time for me with this 10×3 program. 1st about 18 months ago, second about 11 months ago. I've increased BP about 100 pounds so far. A few questions- 1. Can I do the 10×3 sets more than 1 time per week? Ie M, W, Fri? 2. Instead of dropping a set can I maintain a set weight until 10×3 are completed at a weight and THEN increase the weight level? Can 10×4 be used instead of 3's?
Hi Michael, Steve has moved on, but I think I can help with this.
1. More is not always better, and I would suggest leaving it to once a week so you can maximize the recovery.
2. This is certainly something you can do.
3. I think 10x4 is a great idea once you do all ten sets of three. If I were to do this, I would shoot for ten sets of four after I was able to do 10x3 with the weight. Then, once I got to 10x4, I would bump up.
Hope this helps!
Update/Recap
Week 1: 225 - 10x3
Week 2: 245 - 10x3
Week 3: 255 - 10x3
Week 4: 265 - 10x3
Week 5: 275 - 7x3, 2
Week 6:
Warmup
Row Machine - 4x300 meters
Abs - 4x100 crunch
185 - 10
225 - 2
255 - 2
With light weight squat as active rest b/t sets
Work
285 - 7x3
With light weight squat or shrugs as active rest b/t sets
Week 7
Warmup:
Row machine/abs
185 - 10
225 - 2
255 - 2
275 - 1
295 - 6x3, 2
Light weight squat or shrugs for active rest
Loving seeing these check-ins. Please keep them up, and congrats on the gains!
I started off at 195 for the bench press, 265 is my max. Should I continue increasing because I think I started to high for the 17 week plan.
Hi Roberto, if it is working and you are completing the sets, keep going. If not, adjust your numbers and go from there.
Two weeks into the 10x3 program for the first time. Started last week with a good warmup on the row machine, 1 set of 10 with 185, the 10x3 225. Felt like I miss judged the starting weight so this week performed same warmup adding a set of 2 with 225 then 10x3 with 245.The only adjustment to the program I will make is that I will add 10lbs each week rather than 5lbs. Feel like my 1RM (based on the calculator that has been a great tool for me) is around 325. Interested to see where I am at the end of the program. 54 years old, 6'2" 205lbs.
Week 3: 255 - 10x3
Keep it up! Glad you are taking this on and I hope you are pleased with how it is going so far.
Week 4
Warmup:
row machine and abs
185 - 10
225 - 2
245 - 2
Work:
265 - 10x3
Light weight squats or shrugs as active rest between sets
10 pound jump! Well done. We appreciate the check-in and hope you are pleased with the progress!
Week 5
Warmup:
145 - 10
185 - 10
225 - 2
255 - 2
Work:
275 - 7x3, 2
This sounds like a fantastic program, so I'm not trying to nitpick you here, but there's a lot of peer reviewed research on protein intake as it relates to muscle growth and muscle mass. No more than 0.47 grams of protein per pound of bodyweight has been shown to make any difference whatsoever. That's the upper limit. So if you weigh 200 pounds, you're looking at a little under 100 grams of protein. You don't need any more than that. It doesn't hurt, strictly speaking, but it's also unnecessary. I just wouldn't want readers to think the protein grams are a key part of that because they're really not. The calorie intake is far more important as long as you're around that half a gram per pound guideline. That being said, you can gain strength and lose fat at the same time, I've done it many times, and continue to hear how "impossible" it is. As long as I have enough protein and work out with enough food before the workout, I can fool my body into thinking it's not in some calorie deficit, but still add strength and lose weight. HMB is also a key to that, probably the only peer reviewed supplement besides creatine that's shown clear results. In many studies, HMB has been shown to help maintain muscle mass while losing weight, so its use is fairly specific (I don't always use HMB, because I'm not usually trying to lose weight haha). I also think anyone who's going to go through the effort of this program should be using creatine, because there's really no reason not to unless you're part of the 10% of people with enough natural creatine that any supplementation doesn't have an effect.
Hello, I'm 63. I just finished week 4. I only decided to try to go heavy in the past few months. My typical workout before with be 135 10 x 2, 145 8 to 10 x 2, and 155 6 to 8 x. Some days better than others. I haven't tried to lift more than 165 pounds in 30 years. Not really knowing my max I used the calculator and it said 193. I started week one with 135 (I'm also matching these workouts with inclines - the same formula, I started at 115.) So yesterday I completed 130/150 both 10 X 3. After the 10th set, I try to do as many as possible. So on the incline set 11 was 8. On the flat bench I added weight to 165 and did 6 (the only set I used a spotter and 6 was a struggle). I only noticed today that you recommend 90 to 120 seconds between sets. I've been much shorter. For instance, I do these in groups of 3. Do three, wait 20/25 seconds, 3 more, do 3 more. Get up and walk about 60 seconds to 90 seconds. Do group of three, repeat. Then do set 10 and then do as many as possible. Should I be resting more between sets? I've assumed as I keep getting to heavier sets, I will naturally have to slow down as it gets harder. Ok to be making this a double task with the matching incline workout? Thank you JM
Hi John, thank you for reading M&S!
If the goal is to get stronger, then yes, you should be following the recommended rest periods. Your way is great for building muscle and adding intensity, but the rest and recovery between sets will help with output on the following set.
As for doing it on incline, I don't advise doing them in the same workout, but if you wanted to alternate flat with incline on different workouts, that could potentially work.
Just completed week 6. Flat and inclines. Flat weeks 1 to 6: 135,140,145,150,155 and 160. Incline 115 to 140. Feeling great. Inclines today set 11 10X. Flat set 11 - 185 X 3. Pretty confident week 7 will be a success. Vacation the following week I'll have make do with the hotel gym, which is usually one dumbbell rack.
Great results! Thanks for sharing. Use that week as a deload to do lighter volume and focus on enjoying the vacation. You will be beyond pumped to get back to work the next week.
Started the 10 set/3 rep program at 165 lbs, currently at 215 lbs today with complete sets.
I am 68 years young, 198 lbs/5'11", and wanted to ask if you have any secrets to minimizing shoulder soreness throughout the week.
My goal is to keep going but I am close to the point where I need a spotter. My ultimate goal is to press 315 /bs or so. It may take 2X through your program...we'll see.
What is bench press shrugs ?
Description is in the article.
Question: After making a new max as directed in week 7 of an 11-week program, do I use the old or the new max for % calculations of lifts for the final weeks? Thank you. Andy (I Hope's it's ok to ask here. I didnt know anyone else to ask.)
Hey Andy, use new numbers for percentages. And that is exactly why the comment section is here. Ask away in the future. Thanks for reading M&S!
Should I do all sets for each exercise before moving to next exercise? Or should I do one set for each exercise in order then do second set for each exercise etc? Or just change it up each week?
Do all sets for each exercise before moving on to the next. Follow that same rule every week. Hope this helps.
Thank you Roger.
Per the article - "During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be."
It's 90-120 seconds between the other sets throughout as well.
Hi there. I didn't see the rest time between sets. I would love to know how much I need to rest for the bench press sets, approximately.
I ran this routine at 5'11 165 benching 255 (280 when I let my bodyweight reach 180, but that was 6 months ago)
I was worried about losing strength the first 6 weeks while I benched what felt like warm up weight. I didn't bench 200 pounds because I started with 65% of 255. To compensate that I started doing the bench shrugs before the 10x3s as a method of pre-exhaustion. Then when the 10th set started to feel heavy, I moved the bench shrugs to the second exercise performed.
I do like that you hit multiple body parts twice a week but you only train 3 days a week. Seeing such a simple workout plan helped ground me as I've bloated my own regimen to include a bunch of isolation accessory work when the staples are all that's required.
When I rerun this program I'm starting with 70% and then increasing by 2.5 lbs after my first 10th set failure.
Followed this pretty loosely and sloppy and still managed to increase my bench. Couldn’t do 215 for one at the beginning, did 225 for 2 at the end.
I fully appreciated having the benefit of others’ raw ##, so mine are below.
Start -
1x2 at 210 (=220 max?)
1x1 actual max at 225
10x3 progression -
10x3 w/ strict 1:30 rest from 145 up to 185
10x3 at 190 w/ 1:35
10x3 at 195 w/ 1:40
9x3 at 200 w/ 1:45
6x3 at 205 w/ 2:00
3x3 at 210 w/ 2:00
1x3 and 1x2 at 215 w/ 2:00 (=235 max?)
1 week later actual max at 235
1 week later failed at 240
Feel free to stop reading here…
I spent a few weeks dreading that I would I fail to hit #10, and when it didn’t happen right away, I started dreading that the drop would be catastrophic when it came, and for me it sort of was!
A few thoughts:
Stick to the plan; Give it a real chance.
Also, I was strict on the time. For example, it took me 5 sec to restart the watch and 10 sec to reset the watch to 0 and start the next lift, so I allowed myself 75 more seconds to keep to a 90 sec rest.
I kept a primitive log with just the ## lifted each day and I made a check mark on the paper only after I restarted the watch after each rep, and I did not vary from that routine so that I would be certain how many reps I had done.
Steve said some gains can come just from better form, and so I treated each week as if I thought it would be hard, starting with the very first week, and I at least gained a feel for my best path with the bar. I noticed it by accident when I did 9x3 at 200 because on #7 it hit me hard, but out of habit and subconsciously, I brought the weight down on a better path on #8, which is how I realized my form had been bad on #7, and then I did a 9th set of 3, too. I was so surprised, I forgot to try a 10th set.
I was aggressive on my 2d bench day each week early on, but I might have been aggressive for too long on the 2d day and didn’t ease up a little until I got to 9x3 at 200.
Also, I purposefully did not eat enough to gain weight. I’m 61, 5’10”, and 180#, and didn’t want to get heavier. I also didn’t rest enough on the off days because I have been doing a lot earth, stone, and tree work, so I was sore a lot.
I’m glad I tried the plan.
Hello from Ukraine. Yesterday just checked new maximum in bench press during training session.
Starting point (BW ~76kg): 100kg x 1 (dirty one)
After 16 weeks (BW ~82kg): 110kg x 1 (also dirty one), 100kg x 5.
How it was with bench press? (every week +2.5kg)
Week#1: 65kg - 10 sets
Week#2: 67.5kg - 10 sets
...
Week#12: 92.5kg - 10 sets (difficult)
Week#13: 95kg - 8 sets
Week#14: 97.5kg - 6 sets
Week#15: 100kg - 2 sets
Week#16: 102.5kg - 1 set
Week#17: (rest should be bigger, but I don't like to have easy load) checking new max: 110kg
I am who likes to train 6 sessions per week, so I started with own additions on first 4-5 weeks (Mon/Wed/Fri - this program, Tue/Thu/Sat - 50-60% easy own additions). Then main program started to be too difficult (after 2nd exercise there no desire to work on 3-6th ones), so I divided main program to 6 days, something like this:
Mon:
- Bench Press 10x3
- Bench Press Shrugs (progress: 110kg x5 -> 125kg x5)
- One own easy exercise
Tue:
- Barbell row (progress: 50kg x5 -> 80kg x5)
- Seated Arnold press (no progress: 20kg x8 -> 20kg x8)
- EZ bar skullcrusher (progress: 28kg x8 -> 43kg x8)
- DB biceps curls (progress: 10kg x10 -> 16kg x10)
Wed:
- Deadlift (not my exercise, so progress: 100kg x6 -> 110kg x5)
- Pullups (12 max -> 15 max)
- DB Shrugs (progress: 30kg x 10 -> 56kg x 5)
Thu:
- Backsquats (not my exercise, so progress: 90kg x 8 -> 95kg x 6)
- Seated calves
- Leg Curls
Fri:
- Standing Over Head Press (55x6 -> 60x6) / Seated OHP in Smith
- Close-grip Bench Press (started 70kg, finished at 92.5kg)
Sat:
- DB Row (20kg x8 -> 36kg x8)
- Incline DB Press (26kg x8 -> 38kg x8)
- Face pulls (40kg x10 -> 90kg x10)
- DB Hammer curl (10kg x10 -> 16kg x10)
Feedback is positive, I like chest/triceps/shoulders gaining strength.
Recommendations:
- 90-120s between bench press sets is really important, so I always agreed to share a barbell with others gym's members in a way I rest exact time, after 6th week I specially started to rest 90s to finally meet failed sets
- my legs load was small, that was OK for me as I don't like to train legs, but next time I guess I will increase legs exercises
- ofc warm-up is important, I spend ~20 minutes for general warm-up and do 3-5 warming sets for compound lifts and 1-2 for isolated ones
I really appreciate you sharing all of this, Oleksandr. Congrats on your 10 kg progress, and hopefully others can benefit from your experience. Thanks for being a part of the M&S community!
Im just throwing this out there, but not intending it for any forum.
In week 4. All is well. Sticking religiously with the plan (the parts I understand) to see where it goes. 225 starting max, and keeping strict time for 10x3 at 145, 150, 155, and 160 so far in whatever temps winter brings in the old, unheated barn here in New Hampshire. I'm 61 and 180#, and in the off-season from tennis and golf. I'm kind of a former 4 cylinder that now resembles more of a beat up 8 cylinder with maybe only 2 cylinders still functioning. Thx for the guidance.
As weeks go by on the 10x3 bench routine and the starting weight gets heavier, should I do a couple warm up lifts before starting each day? Thank you. Andy