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…
- Quick off bench warm-up
- On bench warm-up: 15 reps (barbell) 10 reps (light weight) 5 reps (little more)
- Heavy Single X 3 rounds
- 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.