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Units:
Current 1RM (in lbs):
Desired 1RM (in lbs):
Accessory #1:
Accessory #2:
LB
100
405
Close Grip Bench
Standing Overhead Barbell Press
Select Week
5
Week 5 Day 1
Exercise
Barbell Flat Bench
Isolation Accessory
Isolation Accessory
Weight
355-365
-
Sets
3
1
1
Reps
3
20
20
Sets
5
1
1
Reps
5RM
3
20
20
Sets
Reps
Sets
Reps
Sets
Reps
Week 5 Day 2
Exercise
Barbell Flat Bench
Barbell Flat Bench
Isolation Isolation Accessory
Isolation Accessories
Weight
5RM
345
Week 5 Day 3
Exercise
Weight
Week 5 Day 4
Exercise
Weight
Week 5 Day 5
Exercise
Weight
Weeks 4-6 only have 2 workouts so it is not an error that the other 3 day
Week 4 Day 2: I'd rather have you choose the maximum weight and hit
weight for 10 sets. So pick the heaviest weight if possible then do as ma
manage to hit both the max weight and max amount of sets (10), and fe
then add 5 backoff sets x 3 reps with 80% of your goal max for extended
For more info, check out the "General Guidelines To Program" tab + dow
- More information regarding yearly planning in conjunction with my other advanced programs will be
using on maintaining strength while "resensitizing" myself to the effect of the next time I run this program for an
y other advanced programs will be or already are (depending on when you're reading this) uploaded to my site
Sets x Reps
1 x 3 @ 80-90% 1 RM
4x8
5 x 12
5 x 12
"Barbell Press" refers to rotating betwen close grip bench, overhead press, and incline pre
Goal = Simply to maintain strength with minimum effective volume rather than maximimum recover
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be th
Accessory #1 Options
Accessory #2 Options
1
2
3
4
5
6
LB
KG
Week 1 Values
355-365
-
Week 2 Values
5RM
355
365
KILO CONV
160
165
7
160-165
5RM
5RM
KILO CONV
#VALUE!
#VALUE!
3
#VALUE!
KILO CONV
#VALUE!
#VALUE!
1
#VALUE!
Week 3 Values
KILO CONV
0
0
0
0
Week 4 Values
Week 5 Values
Week 6 Values
-
KILO CONV
0
0
0
0
KILO CONV
0
0
0
0