Post total load (add up all six barbell loads) to comments.
Bench Press a heavy single. Do a set of 10
using approx. 60% of the previous rep. Do a heavy single. Do a set of 20
using approx. 50% of the previous rep. Do a heavy single. Do a set
of 30 using approx 40% of previous 1 rep. (these percentages are merely
starting points. Ultimately you have to decide what weight to
use...that's part of the challenge).
If you fail to reach the needed reps (10, 20, or 30) you can retry but must start back at 1 rep for that set. (Example: if you get to 29 reps on the last set but fail on rep 30 you must redo the set at 1 rep. DROP THE WEIGHT AT THAT POINT.) When you fail you only get one more shot at the set.
Score is the total weights you used for each successful set (including the 1 rep sets).
If you fail to reach the needed reps (10, 20, or 30) you can retry but must start back at 1 rep for that set. (Example: if you get to 29 reps on the last set but fail on rep 30 you must redo the set at 1 rep. DROP THE WEIGHT AT THAT POINT.) When you fail you only get one more shot at the set.
Score is the total weights you used for each successful set (including the 1 rep sets).
1-1-1: 225-235-250lbs
10-20-30: 185-135-105lbs
Total: 1135lbs
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