Westside Barbell DE Bench Guidelines
Based on 60 % of a 97.5 kg shirtless max bench (215 lbs) we get the following guidelines. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight.
Straight weight: 8x3 @ 57.5 kg
Chains: 8x3 @ 57.5 kg + 18 kg of chains at top (one 5/8")
Bands: 8x3 @ 50 kg + 18 kg of tension at top
Chains: 8x3 @ 57.5 kg + 18 kg of chains at top (one 5/8")
Bands: 8x3 @ 50 kg + 18 kg of tension at top
Notes:
- The above weights should be taken as starting points. Bar weight is ultimately determined by bar speed; if you can't complete three reps within three seconds lower the weight until you can.
- To avoid overtraining, it is not recommended to do more than 3-4 consecutive weeks of bands. A common approach is to cycle 3-4 weeks of bands with 3-4 weeks of chains or straight weight.