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10 January 2013 – STRENGTH – Bench 1’s

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STRENGTH Workout of the Day

 

MAIN EVENT:

 

1A) Bench Press (1’s week)

[All numbers are based off of 90% of your 1-RM.  For example, your first warm-up set is based off of 40% of 90% of your 1-RM.  If you’re working off of a 185 1-RM Max, all of your set weights will be based off of 90% of 185 (which works out to 165). Your first set weight is 40% of 165, your second set weight is 50% of 165, and so on]

 

Set 1 – 40% x 5 Reps

Set 2 – 50% x 5

Set 3 – 60% x 3

Set 4 – 75% x 5

Set 5 – 85% x 3

Set 6 – 95% x 1+ (1 rep is your goal.  Anything after 1 rep is bonus/fun.  Stop 1-2 reps short of failure)

 

 

1B) Weighted Pull-Ups

In 6 sets, find your 1-Rep Max

 

 

ASSISTANCE:

 

2A) Overhead Press 4 x 10 (use 65% of your 1-RM)

2B) Ring Rows 4 x Max Reps @ 30X1

Get as horizontal as possible, putting your feet on plyo-boxes if necessary

 

 

3) Tricep Band Pressdowns x 100 reps in the “just-get-it-done” style of lifting

 

 

 

 

 

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