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Bench Program Wk 2: 1/16/20

Bench Program Resumes

We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows…

  1. Quick off bench warm-up
  2. On bench warm-up:  15 reps (barbell) 10 reps (light weight) 5 reps (little more)
  3. Heavy Single X  3 rounds
  4. 5X3 at 82.5% of 1RM

Don’t Know Your 1RM?

  • You will be following the same warm-up and build to your heavy single.  Your heaviest single will be ‘about’ 90% of what your 1RM is.
  • Using the percentage charts, you will figure out what this number is and base the rest of the day off it.
  • Ask the Coach if you are unsure how to do this.

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