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  • Week Power Grip Wide Grip Narrow Grip Lichaa Ms Gewich T Gelift

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    Edwin Goeman
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    This document outlines a 12-week powerlifting program to increase bench press weight from 97.5kg to 140kg. It involves 6 weeks of dumbbell bench press and incline paused bench press to reset, followed by 9 more weeks to add 30kg to the lift. The program progressively increases the weight lifted each week for three exercises: wide grip bench press, narrow grip bench press, and lying triceps extensions. Rep ranges are also increased over the 12 weeks.

    Original Description:

    bp cycle

    Original Title

    Benchpress Cycle

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    This document outlines a 12-week powerlifting program to increase bench press weight from 97.5kg to 140kg. It involves 6 weeks of dumbbell bench press and incline paused bench press to reset, followed by 9 more weeks to add 30kg to the lift. The program progressively increases the weight lifted each week for three exercises: wide grip bench press, narrow grip bench press, and lying triceps extensions. Rep ranges are also increased over the 12 weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views2 pages

    Week Power Grip Wide Grip Narrow Grip Lichaa Ms Gewich T Gelift

    Uploaded by

    Edwin Goeman
    This document outlines a 12-week powerlifting program to increase bench press weight from 97.5kg to 140kg. It involves 6 weeks of dumbbell bench press and incline paused bench press to reset, followed by 9 more weeks to add 30kg to the lift. The program progressively increases the weight lifted each week for three exercises: wide grip bench press, narrow grip bench press, and lying triceps extensions. Rep ranges are also increased over the 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Week Power Wide Grip Narrow Lichaa Gelift

    Grip Grip ms
    Gewich
    t
    1 77.5 (70%) 67.5 62.5 (55%)
    x8 1 set (60%)x10 2 x 10 2 sets
    sets
    2 85 (75%) 72.5 67.5
    x8 (65%)x10 (60%)x10 2
    1 set 2sets sets
    3 90 (80%) 77.5 (70%) 72.5
    x8 x10 2 sets (65%)x10
    1 set 2sets
    4 95 (85%) 85 (75%) 77.5 (70%)
    x8 x10 x8
    1 set 2 sets 1 set
    5 102.5 92.5 (83%) 80 (73%) x8
    (93%) x5 1 x8 2 sets
    set 2 sets
    6 107.5 97.5 (88%) 85 (78%) x8
    (98%) x8 2 sets
    X5 1 set 2 sets
    7 112.5 102.5 90 (83%) x8
    (103%) (93%) x8 2 sets
    X5 1 set 2 sets
    8 117.5 107.5 95 (88%) x8
    (108%) (98%) x8 2 sets
    X5 1 set 2 sets
    9 122.5 112.5 100 (91%)
    (113%) (103%) x5 2 x5
    X3 1 set sets 2 sets
    10 127.5 117.5 105 (96%)
    (118%) (107%) x5
    X3 1 set X5 2 sets 2 sets
    11 132.5 122.5 110(101%)
    (123%) (112%) x5
    X2 1 set X5 2 sets 2 sets
    12 140 (130%
    X1
    Bench Press Powerlift schema van 97.5kg naar 140kg
    6 weken Dumbell BP & Incline Paused BP, om te
    resetten & daarna nog 9 weken om er nog 30kg bij te
    knallen

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