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  • Volkov Bench Training

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    Fatman X
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    This document summarizes Vladimir Volkov's 10-week bench press program. The program uses percentages of the lifter's 1 rep max (1RM) bench press to determine weights for sets across 10 weeks. It consists solely of barbell bench pressing 1-5 sets of 1-5 reps 2-4 times per week, with the weight increasing each week up to a max of 100% 1RM on week 10. Rep schemes and sets are detailed for each week.

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    This document summarizes Vladimir Volkov's 10-week bench press program. The program uses percentages of the lifter's 1 rep max (1RM) bench press to determine weights for sets across 10 weeks. It consists solely of barbell bench pressing 1-5 sets of 1-5 reps 2-4 times per week, with the weight increasing each week up to a max of 100% 1RM on week 10. Rep schemes and sets are detailed for each week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    154 views2 pages

    Volkov Bench Training

    Uploaded by

    Fatman X
    This document summarizes Vladimir Volkov's 10-week bench press program. The program uses percentages of the lifter's 1 rep max (1RM) bench press to determine weights for sets across 10 weeks. It consists solely of barbell bench pressing 1-5 sets of 1-5 reps 2-4 times per week, with the weight increasing each week up to a max of 100% 1RM on week 10. Rep schemes and sets are detailed for each week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Routine from riottraining.

    com forum, by Paul Swinton


    Examination of Vladimir Volkovs 10-Week Bench Program
    Contents, Frequency, Volume, and Intensity of the Load
    The barbell bench press was the only training means utilized in preparation for all contests.
    Percentages adjusted to be based on 1RM bench in cycle, rather than based on 1RM competition bench in cycle
    56%
    60%
    64%
    68%
    72%
    76%
    80%
    84%
    88%
    92%
    96%
    100%
    Wk-1

    Wk-2

    Wk-3

    Wk-4

    Wk-5

    Wk-6

    Wk-7

    Wk-8

    Wk-9

    Wk-10

    179.2
    192.0
    204.8
    217.6
    230.4
    243.2
    256.0
    268.8
    281.6
    294.4
    307.2
    320.0
    Monday
    Tuesday
    Wednesday
    Friday
    Sunday
    Monday
    Wednesday
    Friday
    Saturday
    Monday
    Thursday
    Saturday
    Thursday
    Friday
    Saturday
    Monday
    Tuesday
    Thursday
    Saturday
    Monday
    Wednesday
    Saturday
    Monday
    Tuesday
    Wednesday
    Friday
    Monday
    Tuesday
    Friday
    Sunday
    Tuesday
    Thursday
    Friday
    Sunday
    Tuesday
    Saturday

    Unequipped 1 rep max bench:

    179.2 x3
    179.2 x3
    179.2 x2
    179.2 x3
    179.2 x2
    179.2 x2
    179.2 x3
    179.2 x2
    179.2 x1
    179.2 x3
    179.2 x2
    Contest Day
    179.2 x3
    179.2 x1
    179.2 x1
    179.2 x2
    179.2 x4
    179.2 x2
    179.2 x1
    179.2 x3
    179.2 x2
    Contest Day
    179.2 x5
    179.2 x2
    179.2 x4
    179.2 x5
    179.2 x2
    179.2 x3
    179.2 x1
    179.2 x3
    179.2 x1
    179.2 x2
    179.2 x3
    179.2 x2
    179.2 x1
    Contest Day

    320

    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0

    x3
    x3
    x2
    x3
    x2
    x2
    x3
    x2
    x1
    x3
    x2

    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8

    x3
    x3
    x2
    x3
    x2
    x2
    x3
    x2
    x1
    x3
    x2

    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6

    x3
    230.4 x3
    x3
    230.4 x3
    x2
    230.4 x2
    x3x3
    x2
    230.4 x1
    x2
    230.4 x2x2
    x3
    230.4 x3
    x2
    230.4 x2
    x1
    230.4 x1
    x4x3 Paused
    x2
    230.4 x2

    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0

    x3
    x1
    x1
    x2
    x4
    x2
    x1
    x3
    x2

    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8

    x3
    x1
    x1
    x2
    x4
    x2
    x1
    x3
    x2

    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6

    x3x3
    x1
    x1
    x2
    x4
    x2
    x1
    x3
    x4x2

    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0
    192.0

    x5
    x2
    x4
    x5
    x2
    x3
    x1
    x3
    x1
    x2
    x3
    x2
    x1

    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8
    204.8

    x5
    x2
    x4
    x5
    x2
    x3
    x1
    x3
    x1
    x2
    x3
    x2
    x1

    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6
    217.6

    x5
    x3x2
    x4
    x5
    x2
    x3
    x1
    x3
    x1
    x2
    x3
    x2
    x1

    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4

    x1
    x1
    x2
    x4
    x3x2
    x1
    x5x3

    243.2 x5x3
    243.2 x3
    243.2 x2

    256.0 x2

    243.2 x1

    256.0 x1

    243.2 x3
    243.2 x2
    243.2 x1

    Paused
    256.0 x2
    256.0 x3x1

    243.2 x2

    256.0 x2

    243.2
    243.2
    243.2
    243.2

    256.0
    256.0
    256.0
    256.0

    x1
    x1
    x2
    x4

    x3x3
    x1
    x2x2
    x4x4

    243.2 x1

    256.0 x1

    230.4 x5

    243.2 x5

    256.0 x5

    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4
    230.4

    243.2 x4
    243.2 x4x5
    243.2 x2

    256.0 x4

    243.2
    243.2
    243.2
    243.2
    243.2
    243.2

    256.0 x1
    256.0 x1

    x4
    x5
    x2
    x3x3
    x2x1
    x3
    x1
    x2
    x3
    x2
    x1

    x3x3
    x1
    x3x2
    x3
    x2
    x1

    256.0 x2

    256.0 x2x3
    256.0 x2
    256.0 x2x1

    268.8 x2
    268.8 x1

    281.6 x1

    268.8 x2
    Paused

    281.6 x2

    294.4 x1

    307.2 x1

    Paused

    Paused

    268.8 x3x1

    268.8 x1

    281.6 x1

    294.4 x1

    268.8 x2

    281.6 x2

    294.4 x2

    268.8 x1

    281.6 x1

    294.4 x1

    268.8 x2

    281.6 x2

    307.2 x1

    320.0 x1

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