10x10 bench challenge

**Chicagotarsier** · 07-15-2014, 04:42 AM

I doubt many will have the intestinal fortitude to try this but I will give it a shot.

What weight on bench can you perform 10 sets of 10 at? Between sets you only get to take a 30 second break. Reps are performed at a 400 tempo. This means 4 seconds down , no stop, blast to the top, no stop, back down for 4 seconds. I recomend you use the smith to try this on with safety stops in place. My guess most will be in the 45-55% 1 RM range.

It is not easy. What does the result tell you? In general 75% is the number you want to get to and then reevaluate your 1RM. This is a tool used in college athletics to evaluate true conditioning and prevent injury due to quick raises in the 1 RM. If you notice you never see a college football player missing a game due to injury in the gym...but you see a lot of gym goers missing a lot of things due to injury trying to do "too much" without developing the core of strength.

I find using the 10x10 helps me take notches out of my CNS limits. Each week I increase 5 Kilo in weight and there is no major pain or CNS resistance to be spoke of. Over a 12 week cycle would you be happy to increase your max 60 kilos (132 lbs)?

**kronik420** · 07-15-2014, 05:16 AM

i would lose count after the 3rd or 4th set....

**gamble14** · 07-15-2014, 07:29 AM

Let us know how it goes. I've never done 10 sets of 10 before.

**Lifted1** · 07-15-2014, 08:50 PM

That's kind a similar to a CT Fletcher "iron marathon". I was doing it with just 135 and it was a bitch around the 10th set...his goes to 20 sets starting at 1 rep on set 1.

**Chicagotarsier** · 07-16-2014, 07:16 AM

I am currently working 95 Kg 10 sets of 10. By end of cycle my goal is 140 kg 10 sets of 10.

It is amazing to me that on the 9th set you get a "second wind" every time....then the 10th makes your chest burn like you spilled soup on it lol.

**Black** · 07-16-2014, 08:26 AM

I was working on a 10x10 a little while ago. I was doing decline presses @ 235 and was able to finish. Not easy, but I could definitely go up in weight. However, its easier (IMO) to bench decline than flat.

**Chicagotarsier** · 07-16-2014, 08:35 AM

235 is a strong lad!

I find declines easier only in my ribcage is sturdy big and the bar only travels 5 inches during a rep lol....miss that whole weak spot at the bottom with the flat bench

what is your 1RM Black if I may ask?.

**Black** · 07-16-2014, 08:43 AM

I workout alone, so I don't do 1RM on bench. My best is 365 for 2 on flat bench. Probably my weakest lift. I'm not a big fan of benching. Personally, I'd rather do heavy DB flys.

10x10 is a nice change of pace if you aren't accustomed to higher volume. The pumps are pretty crazy.

**Rusty11** · 07-16-2014, 09:21 AM

Just finishing week 2 of 4 doing GVT. Yes. The pumps are crazy. We'll see if it does anything for me. The weight I used this week for declines is pretty weak, so...

**spacemon** · 07-16-2014, 10:12 AM

German Volume Training is fun and a good way to bust a plateau.

**Rusty11** · 07-16-2014, 10:18 AM

Originally Posted by spacemon

German Volume Training is fun and a good way to bust a plateau.

That's what I'm hoping for. Never done high volumne routines before. I superset a1 and a2 with 90 secs in between. I can hardly catch my breath before its time for the next set.