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Bench Polkov 3/5/1

Wt

Reps

1RM

90%

HS - Heavy Single

Squat

275

3

289

260.1

HT - Heavy Triple

Bench

185

5

204

183.6

AMRAP - As many reps as po

Deadlift

340

5

374

336.6

Press

135

3

142

127.8

Exercise Squat Squat (BBB) Exercise Bench Bench (BBB) Back Accessory Exercise Deadlift Deadlift/Deficit DL or SLDL/RDL Squat Accessory Exercise Press Bench Accessory Back Accessory Reps 3 3 3 HT AMRAP 5x10 Wt 208 221 234 Reps 3 3 3 HT AMRAP 5x10 5x10 Wt 147 156 165 Reps 3 3 3 HT 5x5 5x10 Wt 269 286 303 Reps 3 3 3 HT AMRAP Wt 102 109 115 5x10 Reps 5 5 5+ Wt 182 195 208 Reps 5 3 1 HS AMRAP 5x10 Wt 195 221 247 Reps 5 3 1 HS AMRAP 5x10 5x10 Wt 138 156 174 Wt 236 252 269 Reps 5 3 1 HS 5x5 5x10 Wt 252 286 320 Wt 89 96 102 Reps 5 3 1 HS AMRAP Wt 96 109 121 234 5x10 Reps 5 5 5+ Wt 129 138 147 165 5x10 5x10 Reps 5 5 5 5x5 5x10 Reps 5 5 5+ 115 5x10 5x10 247 174 121 .

Heavy Single T .S .As many reps as possible .Heavy Triple MRAP .

Reps 5 5 5 Wt 182 195 208 5x10 Reps 5 5 5 Wt 129 138 147 5x10 5x10 Reps 5 5 5 Wt 236 252 269 5x5 5x10 Reps 5 5 5 5x10 Wt 89 96 102 .