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Published by Leopoldo Sforza

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Published by: Leopoldo Sforza on Jul 11, 2013
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07/24/2014

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Bench Press
 
Tip
: Type your RM lower for 5-10 pounds, to succesfully finish the program
1RM
185
There is failure test, so if you are stronger/weaker adjust your RM through the cycle
Monday FridayW # Sets Reps Weight W # Sets Reps Weight
1614023155
1
25150
2
22165241501N1851614023165
3
25150
4
22175241552N1951615023165
5
25155
6
221851F / __1652N2052515523175
7
23175
8
211952F / __1751N2152516523185
9
23185
10
222051F / __185112052517523185
11
23185
12
222051F / __195112151518513195
13
23205
14
122152221511220
Explanations:
F - Do set to failure, if you can't lift more than 2 times, drop 1RM by 5Lb,if you can lift it 2-4 times, continue with current 1RMand if you can lift it more than 4 times increase your 1RM by 5LbN - Negative rep

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