Comp Bench 446

CG Max 425
Incline 335

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164666.26 Week 1 60343.8 Week 2
Light Day 1 hr Light Day
COMP Sets Reps Weight Volume COMP
50% 1 8 223 1784 55%
60% 1 5 267.6 1338 65%
70% 5 3 312.2 4683 75%
60% 1 AMRAP 267.6 267.6 65%
CG CG
70% 3 AMRAP 297.5 892.5 75%
INCL DB Incline DB
1 12 90 1080
1 10 100 1000
1 8 110 880
1 6 130 780
Skull Crusher Skull Crusher
1 12 80 960
1 10 80 800
1 8 80 640
1 6 80 480
1 5 80 400
Seated Arnold Press Seated Arnold Press
4 12 50 2400
DB Flys DB Flys
4 10 40
Barbell Row Barbell rows
4 10 225 9000
ABS ABS
27425.1
HEAVY DAY 1hr 15min Heavy day
Comp Comp
50% 1 8 223 1784 50%
60% 1 6 267.6 1605.6 60%
70% 1 5 312.2 1561 70%
80% 5 3 356.8 5352 80%
70% 2 AMRAP 312.2 4058.6 85%
DB Palms facing 6.5 65%
1 10 65 650 DB Arms Facing (lower t
1 8 75 600
1 6 85 510
1 5 100 500
Incline Press
70% 5 3 234.5 3517.5 Incline
DB French Press 75%
4 15 1500 DB French
Lats 25
4 12 160 7680 Lat PLDN
Military
4 12 75 3600 Military
ABS
32918.7 ABS
 23016.05 Week 3
Light Day
Sets Reps Weight Volume Comp Sets Reps
1 8 245.3 1962.4 50% 1 8
1 5 289.9 1449.5 60% 1 8
5 3 334.5 5017.5 70% 1 5
2 AMRAP 289.9 579.8 80% 5 3
55% 2 AMRAP
3 AMRAP 318.75 956.25 CG
70% 2 AMRAP
1 12 12 Incline DB
1 10 10 1 12
1 8 8 1 10
1 6 6 1 8
kull Crusher 1 6
1 12 12 Skull Crusher
1 10 10 1 12
1 8 8 1 10
1 6 6 1 8
1 5 5 1 6
eated Arnold Press 1 5
4 12 48 Seated Arnold Press
4 12
4 10 40 DB Flys
arbell rows 4 10
4 10 40 Barbell rows
4 10
10170.45 ABS

Heavy Day
1 8 223 1784 Comp
1 6 267.6 1605.6 50% 1 8
1 5 312.2 1561 60% 1 6
1 3 356.8 1070.4 70% 1 5
4 2 379.1 3032.8 80% 5 3
2 AMRAP 289.9 579.8 70% 2 AMRAP
B Arms Facing (lower to armpit) 0 DB Arms Facing (lower to armpit)
1 10 10 1 10
1 8 8 1 8
1 6 6 1 6
1 5 5 1 5
Incline
3 4 251.25 3015 80% 3 3
DB French
4 15 60 4 15
Lat PLDN
4 15 60 4 15
Military
4 12 48 4 12
ABS
12845.6
 25664.4 Week 4 22346.95
light day
Weight Volume Comp Sets Reps Weight Volume
223 1784 50% 1 8 223 1784
267.6 2140.8 60% 1 8 267.6 2140.8
312.2 1561 70% 1 5 312.2 1561
356.8 5352 80% 1 3 356.8 1070.4
245.3 490.6 85% 4 3 379.1 4549.2
60% 2 AMRAP 2
297.5 595 CG
75% 2 AMRAP 318.75 637.5
12 Incline DB
10 1 12 12
8 1 10 10
6 1 8 8
1 6 6
12 Skull Crusher
10 1 12 12
8 1 10 10
6 1 8 8
5 1 6 6
1 5 5
48 Seated Arnold Press
4 12 48
40 DB Flys
4 10 40
40 Barbell rows
4 10 40
12128.4 ABS
11949.9
Heavy Day
223 1784 Comp
267.6 1605.6 50% 1 8 223 1784
312.2 1561 60% 1 6 267.6 1605.6
356.8 5352 70% 1 5 312.2 1561
312.2 624.4 80% 1 3 356.8 1070.4
90% 3 1 401.4 1204.2
10 80% 2 AMRAP 356.8 713.6
8 DB Arms Facing (lower to armpit)
6 1 10 10
5 1 8 8
1 6 6
268 2412 1 5 5
Incline
60 75% 3 3 251.25 2261.25
DB French
60 4 15 60
Lat PLDN
 48 4 15 60
Military
13536 4 12 48
ABS

10397.05
Week 5 19531.45 Week 6
Light Day Light Day
Comp Sets Reps Weight Volume Comp
50% 1 8 223 1784 50%
60% 1 8 267.6 2140.8 60%
70% 1 5 312.2 1561 70%
80% 1 3 356.8 1070.4 CG
85% 1 2 379.1 758.2 65%
90% 1 1 401.4 401.4 INCL DB
CG
75% 2 AMRAP 318.75 637.5
Incline DB
1 12 12
1 10 10
1 8 8 Heavy day
1 6 6 Comp
Skull Crusher 50%
1 12 12 60%
1 10 10 70%
1 8 8 80%
1 6 6 90%
1 5 5 95%
Seated Arnold Press 101%
4 12 48
DB Flys
4 10 40
Barbell rows
4 10 40
ABS
8558.3
Heavy Day
Comp
50% 1 8 223 1784
60% 1 6 267.6 1605.6
70% 1 5 312.2 1561
80% 1 3 356.8 1070.4
90% 1 1 401.4 401.4
92.50% 1 1 412.55 412.55
95% 1 1 423.7 423.7
DB Arms Facing (lower to armpit)
1 10 10
1 8 8
1 6 6
1 5 5
Incline
70% 5 3 234.5 3517.5
DB French
4 15 60
Lat PLDN
4 15 60
Military
4 12 48
ABS
10973.15
 13763.61

Sets Reps Weight Volume

1 8 223 1784
1 8 267.6 2140.8
5 3 312.2 4683

1 AMRAP 276.25 276.25

1 12 12
1 10 10
1 8 8
1 6 6
8920.05

1 5 223 1115
1 3 267.6 802.8
1 3 312.2 936.6
1 2 356.8 713.6
1 1 401.4 401.4
1 1 423.7 423.7
1 1 450.46 450.46
4843.56