In The Blueprint, I sketch out what I consider to be the perfect "short cycle" for maximal strength gains to be used in the Feast Phase. Let's call it the German Peaking Program, Phase I. It delivers a 5% increase to your 1RM in just 6 workouts. Here it is again:
Code: % of 1rep max x reps format.
Workout 1 6 sets as follows: 50%x10, 54%x8, 61%x8, 66%x8, 73%x8, 78%x8
Workout 2 6 sets as follows 50%x10, 61%x8, 66%x6, 73%x6, 78%x6, 85%x6
Workout 3 6 sets as follows 50%x10, 66%x8, 73%x6, 78%x4, 85%x4, 90%x4
Workout 4 6 sets as follows 50%x10, 73%x8, 78%x6, 85%x4, 90%x2, 97%x2
Workout 5 5 sets as follows 50%x10, 76%x8, 82%x6, 88%x4, 94%x2
Workout 6 6 sets as follows 50%x10, 64%x5, 76%x3, 85%x1, 95%x1, 105%x1
NOTE: In practical terms, this brings your 300lb 1RM bench to 315lbs in just six workouts!
Your next feast phase workout routine (Phase II) builds upon this new 1RM a further 10% by following this routine:
Session Percent Sets x Reps
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 110% 1
You now have a 1RM of 345lbs, after just 2 Blueprint Feast cycles! Think about that a moment. In just 80 short days a 45lb increase to your bench press is possible and with it comes a LOT of new muscle tissue.
You'll notice this calls for 14 workouts over a 28 day feast phase, which equates to an every other day frequency schedule. Given this, I'd highly recommend the BCAA protocol #2 I outline in The Blueprint be followed. While every other workout here is a deload, the BCAA loading will provide the insurance necessary to keep progressing throughout. Again, do NOT be concerned if you can't hit every rep of every set, especially coming out of the famine phase. That changes in a hurry once the overfeeding starts...
And please don't forget those stretch position movements! If using this loading pattern for the bench press for example, complete your first set of 6 reps on the bench press and immediately perform a set of dumbell pullover or low pulley cable rows. Rest and repeat the next bench/stretch position superset. Loaded stretching really delivers!