Fitness program

Your 1 rep max: 275

Rules: Do every rep. If you can’t finish all the reps in a row, a. Use a spotter to help you finish the last few reps, b. rest a couple of minutes and then get the rest of the reps, c. Do Negative Reps, (with a spotter, of course), But GET ALL THE REPS!

The workout consists of 7 Stages.

Workout #1. 5 Sets of 10. (I told you there was volume)!

1st Set 55% 10 x 150

2nd Set 60% 10 x 165

3rd Set 65% 10 x 180

4th Set 70% 10 x 195

5th Set 75% 10 x 205

Rules: Finish all Reps. Do Not move on to the next Stage until you can completely finish every rep with no help. My rule is if the spotter helps you finish, you are not ready to move to the next stage.

Let’s say you get to the last set on workout #1 10 x 205), and you get 8 of them before you need a spotter, or rest. Do those last 2 reps, then the next time you do your Bench workout, you will start with workout #1 , AGAIN. #%@7* !

When you do finish #1, (And you will, you may have to do #1 several times), that is ok, you are not stalled out, you are getting in shape! It’s the tear down phase so make sure you are getting plenty of nutrition, liquids, and rest.

Workout #2. 6 Sets 10,8,8,8,8,8

1st Set 55% 10 x 150

2nd Set 60% 8 x 165

3rd Set 65% 8 x 180

4th Set 70% 8 x 195

5th Set 75% 8 x 205

6th Set 80% 8 x 220

Follow the Rules! (Same as above).

Workout #3 6 Sets 10,8,6,6,6,6

1st Set 55% 10 x 150

2nd Set 65% 8 x 180

3rd Set 70% 6 x 195

4th Set 75% 6 x 205

5th Set 80% 6x 220

6th Set 85% 6 x 235

Follow the Rules! (Same as above).

Workout #4 6 Sets 10,8,6,4,4,4

1st Set 55% 10 x 150

2nd Set 70% 8 x 195

3rd Set 75% 4 x 205

4th Set 80% 4 x 220

5th Set 85% 4 x 235

6th Set 90% 4 x 250

Follow the Rules! (Same as above).

Workout #5 6 Sets 10,8,6,4,2,2

1st Set 55% 10 x 150

2nd Set 75% 8 x 205

3rd Set 80% 6 x 220

4th Set 85% 4 x 235

5th Set 90% 2 x 250

6th Set 95% 2 x 260

Follow the Rules! (Same as above).

Workout #6 6 Sets 10,8,6,4,2,1

1st Set 55% 10 x 150

2nd Set 80% 8 x 220

3rd Set 85% 6 x 235

4th Set 90% 4 x 250

5th Set 95% 2 x 260

6th Set 100% 1 x 275

Now you are ready to Test for a 1 REP MAX.

Workout #7 6 Sets 10,5,3,1,1,1 LAST 3 REPS ARE MAX REPS

1st Set 55% 10 x 150

2nd Set 75% 5 x 205

3rd Set 90% 3 x 250

4th Set 103% 1x 285

5th Set 106% 1 x 290

6th Set 110% 1 x 305

3 ATTEMPTS, NO MORE.