531 week 3 day 2 bench

All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5
50% = 135 x 5
60% = 160 x 5

Working sets

75% = 205 x 5
85% = 230 x 3
90% = 255 x 6

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight
x 2 x 10 sets

Published with Blogger-droid v1.7.4

Published with Blogger-droid v1.7.4