Ken Lain Bench Press Matrix

Here’s a ten week Matrix program for increasing a 295 lb. bench press to one of 325 lbs.
10 Week Matrix Program(Maximum Muscle Bulk and Power System)

WEEK 1: Monday (Heavy Day) 55% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 10 reps, 175 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 10 w/140 lbs.

WEEK 2: Monday (Heavy Day) 60% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 9 reps, 190 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 9 w/150 lbs.

WEEK 3: Monday (Heavy Day) 65% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 8 reps, 205 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 8 w/165 lbs.

WEEK 4: Monday (Heavy Day) 70% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 7 reps, 220 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 7 w/175 lbs.

WEEK 5: Monday (Heavy Day) 75% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 6 reps, 235 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 6 w/190 lbs.

WEEK 6: Monday (Heavy Day) 80% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 5 reps, 250 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 5 w/200 lbs
.
WEEK 7: Monday (Heavy Day) 85% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 4 reps, 265 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 4 w/215 lbs
.
WEEK 8: Monday (Heavy Day) 90% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 3 reps, 285 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 3 w/225 lbs.

WEEK 9: Monday (Heavy Day) 95% of Projected Max. Do 2-3 light warm-up sets; then 1 set, 2 reps, 300 lbs.
Thursday (Light Day) 80% of heavy day. 1 x 2 w/240 lbs.

WEEK 10: Wednesday (Personal Record Day) 100% of Projected Max. Do 2-3 light warm-up sets; then first attempt 88-92 ½ Max 1 set, 1 rep, 315 lbs. Second attempt 95-97 ½ Max 1 set, 1 rep, 320 lbs. And finally, a third attempt with 100-102% Max 1 set, 1 rep, 325 lbs.

The heavy weights used in the Matrix program can undeniably take a toll on your body so after the 10 week cycle go into a 4-6 week cycle of high volume training (that is, more reps are done per set). For example, when doing Flat benches on Monday, do 2 sets of 6-8 reps, then 2 sets of 12-15 reps, and finally 2 sets of 25-30 slow continuous tension reps. This is an excellent way to hit all the components of the muscle cell (Fibular, Mitochondria, and Sacroplasm). Each part in itself contributes about 33 ½% to the overall muscle volume size. The remaining chest exercises and those for the other muscle groups should be different than (or a variation of) what was used during the 10 week cycle, and performed in straight set style.
On the Thursday (push) and Friday (pull) training days, stay with the same exercises, sets, and reps (unless otherwise advised) as on the Monday, Tuesday, and optional Wednesday workouts. Rather than reducing the poundages used down to 80% of what was used on the heavy days, you may have to drop down to 65% to begin with because you will be doing super-sets for chest and triceps and tri-sets for the delts. On the back you can do straight sets however. For biceps do one exercise in a double drop fashion, say Standing barbell curl 80 lbs. x 10 reps, 50 lbs. x 15 reps and 30 lbs. x 30 reps. On another biceps movement such as the Dumbbell curl, go down the rack in 20 lb. increases or decreases (depending which way you go) doing all reps to failure. Vigorous super-sets, tri-sets, double drops and down the rack are done basically non-stop until all the required sets for a particular muscle group are accomplished. Initially, after 4-6 weeks of this, map out a new Matrix program and go back to the original exercises used in the previous 10 week cycle. You may not always be able to add 10% for a new projected one-rep max for the Matrix program. Pretty soon there’s going to come a time when 5% will be all that you can add.